Exercises for Injury Prevention: Tips for Swimmers

As a swimmer, you likely know the importance of early morning practices, team workouts, and maintaining a healthy lifestyle. But did you know that poor stroke mechanics or decreased strength and flexibility can increase your risk of overuse injuries? Fortunately, there are steps you can take to prevent these injuries and improve your overall performance.

At Continuum Sports Rehab, our team of experts has extensive experience working with swimmers to prevent and treat injuries. Here are our top tips and exercises for swimmers looking to improve their strength, flexibility, and stroke mechanics.

Common Swimming Injuries and Their Causes:

Neck and shoulder injuries are among the most common injuries that swimmers face. These can include:

• Shoulder irritation and inflammation

• Rotator cuff tendonitis or tears

• Shoulder impingement syndrome

• Tears in the cartilage around the shoulder socket

• Neck and low back pain

• Bicep tendonitis

Swimmers may also experience knee injuries, such as pain under or around the kneecap or at the inside of the knee.

There are several causes of swimming injuries, including:

• Overtraining

• Poor stroke mechanics

• Poor breathing technique

• Poor flexibility or range of motion

• Decreased rotator cuff or shoulder blade (scapular muscle) strength

• Poor core strength or stability

• Decreased hip muscle strength

Preventing Swimming Injuries: Tips for Improving Stroke Mechanics

To prevent injuries, it's important to gradually increase the intensity and length of swims and allow the body proper rest periods between competitions and training sessions. Proper stroke mechanics can also help prevent common swimming injuries.

Below, we've outlined the swim stroke techniques for each stroke to help prevent injuries:

Freestyle stroke:

• Keep the head in line with the body when breathing to avoid neck pain or numbness and tingling in the arms.

• Rotate the body toward the breathing side to avoid turning the neck too far and over-reaching with the arms.

• Breathe equally to both sides to prevent excess stress on one side of the neck.
  
  

Backstroke:

• Gradually increase both distance and intensity to prevent soreness in the neck.

• Rotate the body properly with each stroke to decrease stress on the neck and shoulders.

• Ensure full mobility of the shoulders and thoracic spine.

Breaststroke:

• Keep the head in line with the body to avoid increased stress on the neck.

• Strengthen thigh and hip muscles for a stronger kick and faster swim.

• Strong leg muscles can also help decrease stress and strain on the knees with increased swimming distance.

Butterfly:

• Proper timing of this stroke decreases the possibility of neck, shoulder, or back pain.

• Focus on a strong kick and upper body to aid in body position and breathing.

As we've seen, swimmers can be at risk of various injuries due to overuse or poor stroke mechanics. To prevent these injuries, it's important for swimmers to maintain proper technique, flexibility, and strength. Here are some exercises that can help prevent swimming-related injuries:

1. Shoulder External Rotation with Resistance Band: This exercise targets the rotator cuff muscles and helps improve shoulder stability. To perform this exercise, attach a resistance band to a stationary object and hold the other end with your arm at a 90-degree angle. Rotate your shoulder externally, away from your body, against the resistance of the band. Repeat for several sets of 10-15 repetitions on each arm.

2. Lateral Shoulder Raise: The lateral shoulder raise strengthens the deltoid muscles and helps improve shoulder mobility. To perform this exercise, stand with your arms at your sides, holding a light dumbbell in each hand. Raise your arms out to the sides until they reach shoulder level, then slowly lower them back down. Repeat for several sets of 10-15 repetitions.

3. Tricep Dips: Tricep dips help improve the strength and stability of the triceps, which are essential for a strong freestyle stroke. To perform this exercise, sit on the edge of a bench or chair with your hands gripping the edge behind you. Lower your body down by bending your elbows, then raise it back up by straightening your arms. Repeat for several sets of 10-15 repetitions.

4. Plank: The plank exercise targets the core muscles, which are essential for maintaining proper swimming posture and stability. To perform this exercise, get into a push-up position with your forearms on the ground, elbows bent at a 90-degree angle. Keep your body in a straight line from your head to your heels, engaging your core muscles. Hold this position for as long as you can, aiming for at least 30 seconds.

5. Hip Bridges: Hip bridges strengthen the gluteal muscles, which are essential for a strong kick and proper body alignment. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top, then slowly lower them back down. Repeat for several sets of 10-15 repetitions.

By incorporating these exercises into your training routine, you can help prevent swimming-related injuries and improve your overall strength and flexibility. Remember to always warm up properly before swimming and to seek medical attention if you experience any pain or discomfort that persists beyond 48 hours.

Swimming is a great form of exercise that offers many health benefits. However, swimmers are at risk of developing common swimming injuries if they don't take the necessary steps to prevent them. By incorporating strength training, stretching, and proper stroke mechanics into their training routine, swimmers can help reduce their risk of injury and improve their overall performance in the water. If you are experiencing pain or soreness from swimming, be sure to seek medical attention from the experts at Continuum Sports Rehab to receive the proper evaluation and treatment.