Injury Prevention for the Competitive Swimmer.

Swimming requires a balance between mobility, strength, and endurance.  Injuries, especially to the shoulder are common as this joint is subject to many cycles of repetitive motion. Lower back pain, hip and knee pain are also common. Muscle imbalance, core weakness, previous injury, and not paying enough attention to pain can lead to nagging, chronic or recurrent pain. By employing pre-habilitation exercises along with a proper warmup routine, we can provide swimmers with tools to no only lower the risk of injury but also allow them to bounce back quicker should injury occur.  Click the headings below to review posture tips, core strengthening, the dynamic warmup, and swim specific shoulder strengthening.

Posture

Poor posture can cause some muscles to tighten and others to weaken. It creates abnormal forces on the soft tissues of then lower back, middle back, neck, and shoulder. Texting and tablet use just accentuate the abnormal cumulative stress on the body. It's important for the swimmer to 1)identify when they are slouching and 2) fix the abnmormal posture.

Core strength

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Dynamic warmup

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Shoulder strength

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