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The new swimming season is upon us again, and whether you swim recreationally or competitively, we all want to avoid injury. The seasoned swimmer will recognize it: the swimmer’s shoulder. An injury involving pain in the shoulder while swimming.
Research has shown that 91% of swimmers suffer a shoulder injury once in their lifetime. In three-quarters of the cases it lasts longer than 4 weeks. It is the most frequently mentioned reason among swimmers for missing training and competitions. A good reason to want to prevent this complaint!
How do you prevent a shoulder injury?
The main reason for developing a shoulder injury while swimming is building up the load on the shoulders too quickly. This is because, for example, you build up too quickly in speed, the number of meters you swim or because you start training more often. You often see the peak in injuries about 6-12 weeks after you start training, for example after a (summer) vacation, when the load on the shoulder has turned out to be too high and the muscles have become irritated.
Some tips for when you start swimming (again):
* Make sure to warm up properly
Start swimming slowly and alternate the strokes you do. Start slowly, maintaining calm breathing. After about ten minutes, you can begin to toughen up your workout.
* Slowly build up the load
Try to add up to 10% weight per workout. This can be in the number of meters or lanes you swim or the speed, for example. Try to train at a steady heart rate/breathing for the first 6 weeks before swimming faster. It takes about 12 weeks for the body to adjust to the load being asked and muscle fibers to thicken and the heart-lung system to work better together.
* Take rest periods during exercise
Sometimes you can have a good condition, but your muscles are not yet strong enough to keep swimming well and for a long time. You may notice that after a few laps your technique deteriorates or that you swim (much) slower. Rather swim in sets and take a rest (+/- 1 minute) after every few lanes. That way you give your muscles time to recover and replenish their energy and you avoid overexertion.
* Build up the number of workouts
If you have not been swimming (for a long time), it is wise to build up the number of workouts per week. In the beginning you need more recovery time than when you have been training for a while. Swimming is a fitness sport. If you swim with a low heart rate and calm breathing, you will need less recovery time than if you swim faster and pant with a high heart rate. Heavy workouts have 48-72 hours of recovery time, quiet workouts about 24 hours.
* Swim at your own pace
Don’t be influenced by swimmers who are going faster than you or doing more meters. Everyone builds up at their own pace. The risk of injury becomes higher if you train above your ability. If you swim with a coach or follow a program, communicate or adjust the schedule to your own ability.
* Technology
There is no unanimity in science as to what exactly is the best technique to prevent injury. For shoulders, the general rule is not to keep the torso too stiff and not to make strokes too small. For specific advice on technique, you could report to a swim coach or the sports physical therapist at our practice.
A shoulder injury, now what?
Do you have a shoulder injury despite a gentle build-up? Then it is best not to swim too long and to report to a (sports) physiotherapist. He or she will check with you how the injury occurred and how best to repair it. An injury recovers faster with adequate supervision. It does not have to mean that you have to stop swimming, sometimes a small adjustment is enough to be able to continue.
You can always contact us for more information, or make an appointment right away.
