Those of you who have decided to make a splash this summer might like to read on, to boost your chances of remaining injury-free.
Swimming is often used as a rehab tool, or as something to fill the void when injury stops you from doing your usual training. In fact, that’s exactly how I discovered it. But this doesn’t mean that swimmers are injury proof.
In this blog we’ll cover a few common injuries and niggles, and then give you advice on how to avoid them and what to do if they do strike.
#1: Shoulder pain
This is by far the most common swimming injury. Every single time you use your arm to pull your body through the water, the force is transmitted through your shoulder joint.
It is generally a rotator cuff injury causing the pain, but there is a lot going on in your shoulder joint, so make sure you get a proper diagnosis.
Avoidance
- Increase your swimming volume gradually
- Ask a coach or a proficient swimmer to have a look at your technique
- Don’t swim when your muscles are fatigued
Treatment
- Ice your shoulder twice a day, for 10 minutes each time, especially after training.
- Do a few land-based training sessions, to give your shoulder a break.
- Try acupuncture, to increase blood flow to the area.
- Go and see a physio or other specialist for an accurate diagnosis.
#2: Back pain
If you are training for triathlons or ocean swims, you’ll be focused on front crawl. Which means that you are only likely to experience back pain if you had a weakness in your core muscles to start with. You’ll develop pain in your back if the arch in your lower spine is exaggerated when you swim. Here’s how to make sure this doesn’t happen to you…..
Avoidance
- Develop core strength outside of the pool
- Use a pull buoy and squeeze it tight. This activates your abdominals and limits rotation through your lower back.
- Look down and only slightly forward. By keeping your face down, the rest of your body pops up to the surface of the pool, which reduces the need to arch your back.
Treatment
- Manage the pain with ice, twice a day for 10 minutes. Especially after training.
- Work on core strength and stroke correction to correct the underlying issue.
- Get a sports massage to loosen up your tight back muscles. A good masseuse may discover some other imbalances that are part of the problem.
- If pain persists for more than a fortnight, go and see a specialist for a diagnosis.
#3: Nerve pain
Sometimes swimmers experience sharp, unusual pains, tingling or numbness in their fingers, hands, wrists, forearms or elbows. This can be pain that is caused by pressure higher up the nerve line, usually around the shoulder joint or shoulder blade. It’s a bizarre feeling and can be quite frustrating, because it makes swimming with good technique even more challenging than usual. But it is usually quite easy to overcome.
Avoidance
- Keep your head tucked in, eyes looking down and only slightly forward as you swim. This makes you less likely to get tight neck muscles, which can create nerve pain.
- Keep as relaxed as you can, especially during the recovery phase of your stroke.
- Focus on doing a few drills in every session.
- Be aware of your posture beyond the pool. What are your shoulders and neck doing when you sit at your desk, drive, do a spin class or watch TV?
Treatment
- Massage and acupuncture are both great for reducing muscle tension.
- Take a few days off swimming.
- Use heat patches overnight to relax tight muscles around your shoulder.
#4: Cramps
The positive when it comes to cramps is that they don’t last long. They negative is that they are painful beyond belief. Calf and foot cramps are especially common in swimming. Here’s what to do about it.
Avoidance
This isn’t quite so simple when it comes to cramps. Cramps can be caused by dehydration, medications, pregnancy, or a low blood levels of various minerals (like calcium, magnesium or potassium). Basically, the science gurus haven’t quite figured it out. A few things that you can control include:
- Keep well-hydrated all of the time and especially on training days.
- Warm up and cool down for every swim.
- If you feel a niggle that you think could turn into a cramp, stop and stretch the affected area before it’s too late.
Treatment
- Put weight on the affected area and try to stretch it out straight away. This might mean you need to get out of the pool.
- If you experience cramps often, try using Crampstop spray or nutrition products that help to prevent cramp.
- If all else fails, have a chat to your doctor. They’ll be able to send you for blood tests to see if supplements would help.
When it comes down to it, you’re not a medical professional (well, you might be, but let’s assume you’re not) and neither are we. An accurate diagnosis is always the best idea, so make an appointment with your preferred specialist if you have a swimming-related pain that hasn’t resolved within a fortnight of following these guidelines.
Want more help with your swimming?
Keep your eyes peeled – Spring 30-day Beginner Swimmer programme will be available right here from mid-January.
