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By Melanie McMullen // Swimnetwork Correspondent
Swimming is considered a low-impact sport that doesn’t
present as many acute injuries as the strains and sprains common
among football and basketball players. But swimmers are by no means
immune to injury. Dara Torres has undergone three shoulder
surgeries and a hernia repair, and has knee surgery scheduled for
later this year. Early in her career, superstar Natalie Coughlin
suffered through a torn labrum in her left shoulder that resulted
in 1.5 years of physical therapy.
Avoiding injury isn’t always possible, but swimmers of any
age can take steps to keep the body healthy. For preventive advice,
Swimnetwork spoke with Ryan Dean, athletic trainer for the
women’s and men’s swim teams at the University of
Wisconsin. A graduate of the University of Wyoming, Dean is not
only a sports training expert but also a swimmer himself, competing
in his first meet at age six. He offered these seven steps to
injury prevention.
1) Avoid too much, too
soon.
Dean warns that more injuries occur at the start of the season
vs. the end.
“As some athletes return to practice, their bodies are not
physically prepared for the rigors of intense daily
workouts,” he says. In response to this sudden stress,
injuries can develop. So start up slowly, avoiding rapid increases
in training distances or frequency of training. And if that
isn’t possible, make sure your off-season training is up to
par.
2) Correct improper body
mechanics.
Another cause of early season injury can be improper form, says
Dean. If a swimmer has just returned from a long break, their form
may have become sloppy or even ineffective. Improper mechanics can
result in a variety of injuries.
“Several times athletes have come to me complaining of
elbow or shoulder pain. Before these evolve into full blown
injuries, I ask the coaching staff to correct any flaws in their
mechanics. On most occasions, the coaches are able to identify and
fix the problem, which leads to a resolution of their
symptoms,” says Dean.
3) Tweak the small stuff.
Trainers estimate that swimmers complete as many as 16,000
shoulder revolutions in a one-week period. So it’s no
surprise that swimmers are at risk for repetitive stress injuries.
Dean notes that tendonitis (inflammation of tendons), neuritis
(inflammation/aggravation of nerves) and shoulder impingement
(similar to tendonitis) are the most common, and swimmers are
particularly vulnerable to bicep tendonitis and ulnar neuritis.
Minor changes to technique, however, can be effective. Deans
notes that a freestyle swimmer whose elbows enter the water before
their hands will most likely suffer from elbow and/or ulnar nerve
pain. But by correcting this small error in form, the swimmer will
find their stroke much more comfortable and efficient over the long
term.
4) Focus on flexibility.
While a runner can tape an ankle to prevent an ankle sprain,
injury prevention in swimming is a little more difficult, due to
the high number of muscle groups incorporated in swimming. One of
the best strategies for injury prevention is to increase
flexibility, recommends Dean. “The more elasticity that a
muscle or tendon has, the easier it is for that structure to avoid
injury.”
Do land exercises to keep the body strong.
While flexibility is a plus, exercises such as yoga and pilates
can increase strength and help prevent injury. “Flexibility
is important, but flexibility with strength and body awareness is
even better,” says Dean.
5) Don’t skip the warm
up.
Avoid starting your practice too hard or too fast. Doing
a proper, relaxed warm up in swimming - as in any sport - is
critical to preventing injury.
6) Proper hydration can prevent
muscle cramps.
The two main causes of cramps are dehydration and/or electrolyte
depletion. Because of that, diet - or more specifically hydration -
is vital to performance in swimming. “Many athletes neglect
the role that electrolytes, primarily sodium, potassium and
chloride, play in the body,” says Dean. These salts are all
found within the cells of the muscle and are vital to its proper
function. So while drinking plenty of water is great, don’t
forget to replenish your electrolytes with electrolyte tablets or a
sports drink.
7) Ownership.
Finally, Dean recommends that avoiding injury is easier if an
athlete takes ownership of their own health and well-being.
“Develop your own mind and beliefs instead of relying on
those of others.”
Melanie McMullen, BaySide Media
(www.baysidemedia.com), is a member of the Downtown
Oakland YMCA Master’s swim team.
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