PRE-hab

Sandra Harrell, DPT, MS
August 28, 2025

Let’s talk about being proactive.

From the shoulders that power each stroke to the ankles that drive every kick, swimmers are prone to specific injuries. That's where prehab comes in – and why it's just as important as your time in the pool.

You might be familiar with "rehab" – the process of recovering after an injury. Prehab, on the other hand, is all about being proactive. It's a targeted training approach designed to prevent injuries before they happen, improve performance, and keep you in the water, doing what you love.

So, why should every swimmer, from the casual lap swimmer to the competitive athlete, make prehab a priority?

The Swimmer's Body: A Look at Common Stress Points

Consider the mechanics of swimming. The constant overhead arm motion in freestyle, backstroke, and butterfly can lead to shoulder impingement, rotator cuff issues, and bicep tendonitis. Breaststroke kick can put strain on the knees and hips. The repetitive nature of all strokes can also contribute to lower back pain and neck stiffness.

Prehab addresses these vulnerabilities by strengthening supporting muscles, improving flexibility, and correcting movement imbalances.

How Prehab Keeps You in the Lane

Injury Prevention: This is the cornerstone of prehab. By strengthening the smaller, stabilizing muscles around your joints (especially the shoulders, hips, and core), you create a protective shield against the forces generated during swimming. This can significantly reduce the risk of common overuse injuries.
Enhanced Performance: A stronger, more flexible, and balanced body is a more efficient body. Prehab exercises can improve your range of motion, allowing for a longer, more powerful stroke. A stable core translates to better body alignment in the water, reducing drag and increasing speed.
Improved Body Awareness: Prehab often involves exercises that require focus on proper form and muscle activation. This heightened body awareness can help you identify and correct subtle compensations in your stroke before they lead to pain or injury.
Longevity in the Sport: For those who want to enjoy swimming for years to come, prehab is essential. It helps mitigate the cumulative wear and tear that can sideline athletes over time, allowing you to maintain your fitness and passion for the sport well into the future.

What Does Prehab Look Like for Swimmers?

Prehab for swimmers typically focuses on:

Rotator Cuff Strengthening: Exercises like internal and external rotations with light weights or resistance bands are crucial for shoulder stability.
Scapular Stability: Exercises that strengthen the muscles around your shoulder blades help ensure proper shoulder mechanics. Think rows, face pulls, and Y-T-W-L raises.
Core Strength: A strong core is vital for maintaining a streamlined body position and transferring power from your hips to your arms. Planks, bird-dogs, and medicine ball rotations are excellent.
Hip Mobility and Stability: Lunges, glute bridges, and leg swings can improve hip flexibility and strength, benefiting your kick and overall body rotation.
Thoracic Spine Mobility: Improving rotation in your upper back can alleviate stress on your shoulders and lower back. Cat-cow stretches and foam rolling can help.
Flexibility and Stretching: Regular stretching, especially for the lats, pectorals, and hamstrings, can improve range of motion and prevent tightness.

Make Prehab Part of Your Routine

Integrating prehab into your weekly routine doesn't have to be time-consuming. Even 15-20 minutes, two to three times a week, can make a significant difference. You can do it before your swim, after your swim, or on a separate dry-land training day.

Consulting with a physical therapist or a certified strength and conditioning coach experienced with swimmers can help you develop a personalized prehab program tailored to your specific needs and goals.

Don't wait until pain forces you out of the water. Embrace prehab as an integral part of your swimming journey. It's an investment in your body, your performance, and your ability to enjoy the incredible benefits of swimming for years to come. Dive in, stay strong, and keep those strokes powerful and pain-free!

Talk soon,

Dr. Sandra and Team