How Can You Prevent Geting Injuries in Swimming
Even if swimming has the reputation of beingness a low-affect exercise, swimming injuries tin can notwithstanding occur due to over-demanding workouts or incorrect technique.
By the way, this commodity assumes that yous swim responsibly in a safe environment (with supervision). Otherwise more astringent injuries or even expiry could occur. Please don't take risks!
Swimmer's Shoulder
Swimmer'south shoulder is the most mutual injury in pond. It can be caused past bad technique, excessive or quickly increased workloads or the use of swim paddles and pull buoys.
I have written a detailed article most swimmer's shoulder here.
Breaststroke Articulatio genus
The breaststroke articulatio genus or swimmer's knee is an injury that can be triggered past the stroke mechanics of the breaststroke boot.
When the legs extend, then are brought together during the propulsive stage of the kick, the knee is subject field to external rotation, for which it isn't designed.
The inner ligament of the knee, called the medial collateral ligament, is then put under stress.
To avoid the breaststroke knee, it is advisable to:
- Vary swimming strokes.
- Take residual periods during the year where you don't swim breaststroke.
- Properly warm upward and do stretching exercises before a swim session.
- Practice strengthening exercises for the hamstrings and quadriceps. AskTheTrainer.com, for example, describes the best leg exercises you tin do to strengthen your legs.
Neck Injuries
The cervix is very mobile, and this is why certain precautions must exist taken to avoid swimming-related neck injuries. Neck Injuries are often due to incorrect technique.
While swimming front crawl, you should proceed the caput in line with the spine and the eyes should be looking directly downwardly. Avert looking forward or lifting your caput to breathe.
Likewise, avoid over-rotating the caput during the inhale. Rotate the trunk more so that the head doesn't need to rotate and then much to clear the water.
While pond the breaststroke or butterfly stroke, proceed the head aligned with the spine at all times.
When you breathe in, look slightly downwardly and forrard so that the head stays in a neutral position.
Finally, in backstroke, swim distances must be increased gradually so that the anterior neck muscles take time to adapt.
Lower Dorsum Injuries
Lower dorsum swimming injuries are also frequently due to wrong technique.
While swimming forepart crawl, you might be swimming with a high head position and your hips and legs sink. Equally a consequence, yous may be kicking hard to go on the legs up and be overarching the dorsum.
If this is the instance, you should work on your position and residuum so that y'all can find a relaxed horizontal position.
While pond butterfly, it may be that you have poor technique and lift your upper body out of the h2o with the strength of your back.
If that's the case, work on your trunk undulation and dolphin kick so that information technology'due south the body wave that lifts your upper torso out of the h2o and not your back. Also, warm upwardly and stretch properly earlier attempting this swimming stroke.
Boosted Tips To Prevent Swimming Injuries
- Warm up and stretch before a swim session.
- Cool downward and stretch afterward a swim session.
- Follow a general program to develop your functional strength.
Related Pages
- Elevation of Pond Injuries
- Swimming, Health and Safe
- Relish Pond Home
Source: https://www.enjoy-swimming.com/swimming-injuries.html
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