Tips for Swimmers

It is estimated that at any given time 70% of all swimmers get a shoulder problem. It's no wonder if you consider what the shoulder goes through!
The average competitive swimmer performs over 1 million arm strokes per year. Sounds a lot doesn't it...
But think about it -  Swimmers easily train 9 times per week and average 7000m per session, which is 280 lengths of a 25m pool! Times this by 9 and this gives 2520 lengths per week!
They train nearly all year, so say 45 weeks per year.
That's 113,400 lengths per year!
Now when you consider a stroke count of 12 strokes per length this is 1,360,800 strokes... And we haven't even counted the strokes done in competition every weekend!

OK - enough mathematics!
The issue however isn't just the amount of strokes:
The way your shoulder should move in elevation is to externally rotate, however in front crawl you actually internally rotate the joint and this causes the supraspinatus tendon to become "pinched" leading to shoulder impingement syndrome!

It doesn't end there!

Joints like to perform movements in mid range, as end of range is a strain on structures. If your body roll isn't sufficient then you have to force the joint into an extreme end of range position, which increases the risk of injury.
Also the muscles used most in swimming are Latissimus Dorsi, Pectoralis Major, Biceps Brachii, Subscapularis and Teres Major.
The problem is that this creates an imbalance in muscles around the shoulder joint, which can cause injury and impact performance.

So having said all this, what can you do?

1. Look at your training

Can you reduce quantity for quality? Also do some cross training to get out of the pool and challenge your body in a different way to improve the training effect and reduce the injury risk.

2. Look at your technique

Do you roll your body enough or are you flat in the water? Ask your coach for drills to improve this and also perform core stability exercises. This will decrease your injury risk and remember deeper water is denser and you get better grip there, so when you roll, you reach this and you will go faster!!

3. Exercises to improve the muscle imbalance

External rotation stretch in doorway

Standing in a door way with the palm of your hand on the frame. While keeping your elbow by your side at all times, rotate your body away from the door frame. Hold for 30 secs and repeat 3 times. Change sides and repeat.

Scapula setting in Prone (lying on front)

Lie face down on the floor with your arms relaxed by your sides. Now slowly squeeze your shoulder blades together slowly and slightly towards your lower back. The fronts of your shoulders should lift off the ground but your lower arms, head and chest should remain in firm contact with the floor. Hold for 20-30 secs and repeat 3 times.

Theraband isometric elevation through range elevation

Tie the theraband together to make a loop which is hip width apart when it is tied and the slack is taken up. Next with your elbows tucked in by your sides, put your hands into the looped theraband so it is around your wrists. Keep the palms of your hands facing each other at all times. Now elevate your arms up till they are pointing to the ceiling and bring them back down to your sides. Repeat 15 times.

Closed chain proprioceptive shoulder exercise

In 4 point kneeling (knees below hips and hands below shoulders) find spinal neutral (slight inward curve in lower back). Slightly tighten you abdominals to maintain your spinal position. Now lift one arm up until it is in line with your body. Now lower back to the start position. Make sure you keep your back still and in neutral throughout. Also keep your shoulder blade in a good position throughout on the non moving shoulder. Repeat 15 times then swap and repeat with the opposite arm.

There are obviously many other exercises and reasons for injury to other body parts as well, so this is just for information purposes.

How can we help you?

To find out more information, or to book a time to get started with your physiotherapy, call us now at 012 484 1711 (HPC) or on 012 004 0618 (Queenswood) for an expert plan, treatment, and support system. At Sport Physio, we are committed to delivering the best and most tailored designed physiotherapy solution to ensure the highest quality of life possible. We look forward to helping you and your family.
Visit our website at www.sportphysio.co.za for more information!