Swimming as an exercise is popular as an all-around body developer and is also particularly useful in therapy. Swimmer’s shoulder is a common overuse injury that affects swimmers.
Swimming is an unusual sport in that the shoulders and upper extremities are used for locomotion, while at the same time requiring above-average shoulder flexibility and range of motion (ROM) for maximal efficiency.
At Physiocure , I have been seeing atleast 3-5 swimmers shoulder cases. many of these injuries and mainly due to overuse. many a times the coaches push the athletes even when they have not yet developed enough shoulder strength. when such a scenario occurs, the tendons start to get pinched between the shoulder muscles and ligaments.
Another type of clients are new swimmers, these are people who decide to learn swimming late in their life. however their shoulder muscles do not have the right strength and balance. more oever , their core muscle and leg muscle co-ordination is not in place…..in such cases, the origin of shoulder pain, may not just be the shoulder but the body chain of muscles that are not working effectively
Here are some do’s and don’ts to help prevent and manage swimmer’s shoulder:
DO’s
- WARM UP PROPERLY BEFORE SWIMMING:
Spend 10-15 minutes performing light cardiovascular exercises to increase blood flow and mobility in your shoulders.
- FOCUS ON YOUR TECHNIQUE:
Ensure that your swim technique is correct and that you are not putting unnecessary stress on your shoulders.
- GRADUALLY INCREASE YOUR TRAINING INTENSITY:
Build your training intensity and duration gradually to avoid overloading your shoulders.
- STRETCH YOUR SHOULDERS:
Stretch your shoulders before and after swimming to help reduce the stiffness and maintain flexibility and range of motion.
- STRENGTHEN YOUR SHOULDERS:
Incorporate shoulder strengthening exercises into your routine such as external rotations and shoulder presses. Strengthening your shoulders reduces the risk of shoulder impingement or strain. They also prevent inflammation around the shoulder joint. Overall, shoulder prehab helps the ball and socket joint remain intact. This allows swimmers to maintain a healthier posture and better stroke under fatigue.
- TAKE REST DAYS:
Give your shoulders time to rest and recover after an intense workout.
DON’Ts
- DON’T IGNORE PAIN:
Repeated stress on the shoulder during swimming or overhead activities can cause pain. If you experience pain in your shoulders, stop swimming or activities that cause pain and seek medical attention.
- DON’T SWIM THROUGH PAIN:
Swimming through pain can make the injury worse and delay healing. Take a break when in pain. Follow alternative options for swimming temporarily.
- DON’T SWIM WITH POOR TECHNIQUE:
Poor technique can put unnecessary stress on your shoulders and increase your risk of injury.
- DON’T OVERTRAIN:
Overtraining or swimming too much can lead to muscle fatigue and increase your risk of injury.
- DON’T NEGLECT STRETCHING:
Neglecting to stretch before and after swimming can lead to decreased flexibility and an increased risk of injury.
