A Swimmer’s Guide to Injury Prevention and Rehab
Are you a swimmer? Whether a new beginner, an avid competitor, or a leisurely Sunday afternoon swimmer, our therapists have experience working with individuals like you. Our therapists have not only helped swimmers recovering from an injury, but have also helped to prevent common swimming related injuries.
Advantages and Disadvantages of Swimming
Swimming has become part of almost all people’s lives. And maybe, it becomes a part of you!
Here are some of the benefits of swimming:
- Helps maintain a healthy body with great endurance, cardiovascular, and muscle strength.
- Reduces emotional and mental stress.
- Improves body coordination, posture, and balance.
- Helps you explore marine life.
- Is a skill that can be used in daily activities or pursued as a career.
On the other hand, like any other sport, swimming has its risks like drowning, dehydration, fungal and bacterial infections, cramps, and, worst, swimming injuries.
Looking at the drawbacks of swimming, specifically the swimming injuries, is it a dangerous activity then? The answer is, it is not if you are well informed on the preventive measures, treatments, and rehabilitative procedures. Here is a quick guide for you.
Common Swimming Injuries and Their Causes
If you have taken some swimming lessons before, you have probably learned these facts. When you swim, the entire human body is at work, and it involves tremendous physical movement and strength that leads to fatigue, injuries, and micro-trauma; thus, injuries occur.
Neck Injuries
The neck is a significant body part of swimming. Its movement is vital to catch some breath as the swimmer moves his head above the water. As a result, neck strain due to contortion causes swimmer discomfort. Neck injuries like this are common when performing breaststroke, butterfly stroke, and freestyle stroke.
Shoulder Injuries
The shoulder and arm movement are vital in performing different swimming techniques. They are more prone to damage and strain. Constant repetition of movements without proper regulation causes shoulder injuries. It can lead to mild discomfort to severe pain, depending on the arm/shoulder muscles damaged.
Knee Injuries
The knee is an essential tool to perform breaststroke correctly. Breaststroke demands too much strength on the feet and knee ligaments, though it is a position described as comfortable and relaxed. Thus, most swimmers suffer from knee pain, swelling, and others.
Lower Back Injuries
The lower back, also called the lumbar spine, is significant to the body, especially swimming. Based on a recent research study, Lower back pain (LBP) is the most common complaint injury among swimmers. This is caused by ligament and muscle sprain, infections, tumors, herniated disc, spondylosis, etc. In most cases, butterfly stroke and breaststroke cause LBP.
There are also other swimming injuries like swimmer’s ear, hip injury, and others that swimmers also suffer.
Swimming Injury Prevention
Prevent and lessen swimming injuries by applying simple safety precautions. Here are some preventive measures:
- Learn how to swim from professional instructors and swimming courses.
- Perform strokes correctly
- Exercise proper breathing before performing the strokes
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- Practice more if needed
- Condition your body
- Listen to body pains and treat them first
- Avoid swimming when unhealthy (sick, tired, drunk, etc.)
- Stretch and warm up before going into the water
- Check weather conditions before swimming
- Dry ear canal after swimming
- Wear comfortable swimwear
- Stay Healthy and Fit
- Workout
What does treatment look like?
Though there are swimming injury preventions, some injuries cannot be avoided due to uncertain factors. Therefore, acknowledging available treatments is necessary. Here are some of them!
Limit Repetitive Stroke
In most injuries, like a swimmer’s neck and shoulder, the common cause is the repetitive and excessive movement of ligaments and muscles. Thus, one of the remedies suggested by experts is to limit the straining of the affected area. Through this, the healing process will be smooth and fast. However, this only applies to minor cases.
Perform Pre and Early Season routines
Performing before and early season exercise is a simple treatment for those swimmers suffering from minor to worst swimming injuries. This treatment involves exercising the strained muscles with different degrees of movement. Through this treatment, damaged areas are at work and exercise. For those who cannot do pre-routines, training assistance is necessary.
Alternative Training Techniques
When injured, swimmers cannot perform their usual routines. Thus, cross-training will be an ideal alternative to strengthen their back main muscle groups. However, these pieces of training must be guided accordingly by a professional to avoid further damage.
Arms – slow bench dips, triceps extensions and pull-downs, and overhead presses
Core Muscles – plank, leg raises, sit-ups, and jackknives
Chest – push-ups, bench presses, and dips
Latissimus dorsi – rowing and lats pull-downs
Legs – calve raises and split squats, lunges, and simple squats
Rest and Recover
This type of treatment might sound simple, but for some who have been training and working out their whole life, this is complex to achieve. Swimmers move their bodies in every stroke and technique. Thus, giving your muscles a break is a relief. Through this, injured parts can recover well without any disruptions.
Consult Sports Medicine Professionals
Before taking any swimming journey, seek professional help.
They can help you identify the best nutrition and supplements to improve current health conditions, body weight, and others. Moreover, regular checks up with Sports Medicine professionals would also help you and your health for future use, as possible future injuries. They are knowledgeable on treating different injuries, suggesting physiotherapy, for example.
The Role of Physiotherapy in Rehabilitation
Most swimmers have probably experienced minor to major injuries in their life. And for some, regardless of all the preventions and treatments, struggle in getting back on their feet. Fortunately, rehabilitation through physiotherapy is an advantage – in treating and recovering from any swimming injuries.
Swimming instructors from different swimming classes and courses suggest Physiotherapy. It is known for helping swimmers’ condition (before swimming), sustaining (during swimming), and recovering (after injury) themselves.
Here are some of the physiotherapy treatments:
- Injury Assessments (done by licensed physiotherapy)
- Soft tissue massage
- Acupuncture
- Shockwave, Laser, and Electric Modalities
- Performance Taping
- Exercise Program
Don’t let swimming injuries stop you from loving and living! If you’re interested in improving yourself and your health condition, contact our office and have an appointment to visit. Our physiotherapists here in Physioplus Health Group are always available to evaluate your swimming conditions, needs, and treatments.