Injury prevention 101

Repetitive motions, poor technique, and insufficient preparation can lead to common swimming ailments. The good news is, with a proactive approach, many of these injuries are preventable.

Here's how to keep yourself healthy and in the pool:

1. Master Your Technique: The Foundation of Prevention

This is arguably the most crucial aspect of injury prevention in swimming. Poor technique puts undue stress on your joints and muscles.

  • Work with a Coach: A qualified swim coach can identify flaws in your stroke that you might not even realize exist. They can provide personalized feedback and drills to refine your technique, making your movements more efficient and less stressful on your body.

  • Focus on Body Position: Maintaining a good, streamlined body position reduces drag and the effort needed to move through the water. This lessens the strain on your shoulders and lower back.

  • Smooth and Controlled Movements: Avoid jerky or forceful movements. Swimming should feel fluid and controlled. Over-rotation or excessive force can lead to shoulder impingement or back pain.

2. Prioritize Warm-Up and Cool-Down

Don't jump straight into a hard set. Your body needs to prepare for the activity and recover afterward.

  • Dynamic Warm-Up (5-10 minutes): Before getting in the water, perform dynamic stretches to increase blood flow to your muscles and prepare your joints for action.

  • In-Water Warm-Up (5-10 minutes): Start with some easy, gentle swimming to further prepare your muscles and get a feel for the water.

  • Cool-Down (5-10 minutes): After your swim, perform static stretches, holding each for 20-30 seconds. Focus on major muscle groups used in swimming: shoulders, chest, back, hamstrings, and quads. This helps improve flexibility and reduce muscle soreness.

3. Build Strength and Mobility Out of the Water

Swimming uses specific muscle groups, and balancing that with land-based training is essential.

  • Shoulder Stability: Swimmer's shoulder is a common complaint. Incorporate exercises that strengthen your rotator cuff muscles and improve scapular stability (e.g., resistance exercises, face pulls, push-ups).

  • Core Strength: A strong core provides stability for your entire body in the water, supporting your back and allowing for more powerful strokes. Planks, Russian twists, and leg raises are excellent.

  • Hip Mobility: Good hip mobility is crucial for a powerful kick and efficient rotation. Lunges, leg swings, and hip flexor stretches can help.

  • Overall Strength Training: Incorporate a balanced strength training program that works all major muscle groups. This prevents muscle imbalances and builds overall resilience.

4. Listen to Your Body

This is a critical, yet often ignored, rule. Pain is your body's way of telling you to pay attention.

  • Rest When Needed: Overtraining is a common cause of injury. Incorporate rest days into your schedule to allow your muscles to recover and rebuild.

  • Address Discomfort Early: If you feel a nagging ache or discomfort, don't ignore it. It's much easier to address a minor issue before it becomes a full-blown injury. Modify your intensity and training load.

  • Seek Professional Advice: If pain persists or worsens, consult with a medical doctor, physical therapist, or sports medicine specialist. Early intervention can prevent chronic problems.

5. Gradual Progression is Key

Don't increase your yardage or intensity too quickly.

  • The "10% Rule": A general guideline is to increase your weekly yardage or intensity by no more than 10% each week. This allows your body to adapt progressively.

  • Vary Your Workouts: Incorporate different strokes, drills, and intensities into your training. This prevents overuse of specific muscle groups and keeps your workouts engaging.

By implementing these preventative measures, you can significantly reduce your risk of injury and enjoy many more hours of healthy, pain-free swimming.

Talk soon,

Dr. Sandra and Team