THE 4 MOST COMMON SWIMMING INJURIES & HOW TO TREAT THEM

Swimming Injuries Can be Serious

Swimming injuries range from mild strains to more serious muscle tears and tendon inflammation. These injuries are typically caused by improper swimming techniques and overexertion. Whether you’re a professional swimmer or a casual enjoyer of the sport, you should be aware of the most common swimming injuries, what causes them, and what you can do to treat and prevent them in the future.

This article will provide an overview of the most common swimming injuries, how you can strengthen those muscle groups, and the swimming equipment you can utilize to perfect your form and avoid further injuries.

 

The Most Common Swimming Injuries

Shoulder Impingement

Shoulder impingement (also known as Swimmer’s Shoulder) is a common swimming injury caused by repetitive overhead movements. Symptoms may include pain when lifting the arm, limited range of motion, inflammation, and weakness. It can also result in permanent internal scarring if pushed too far.

A shoulder impingement doesn’t happen suddenly. It builds over frequent strenuous sessions due to the tendons being pressed against the bone and gradually inflaming. This inflammation stretches down to the rotator cuff tendons and can result in tears if left untreated.

 

Treatments Include:

• Resting for longer periods after exercising
• Icing to reduce swelling
• Warming up before sessions and including stretching days in your weekly regimen

 

Lower Back Pain

Most common in butterfly and breaststroke swimming, lower back pain is a swimming injury primarily caused by strenuous body jerking due to improper swimming technique. In some cases, this lower back pain can graduate onto spondylolysis, which is a stress fracture in the vertebrae. Injury-induced spondylolysis is most commonly found in weight lifters, which should give you an idea of the kind of damage poor form can do to the body.

 

Treatments Include:

• Avoiding sitting positions as they apply pressure to the lower back
• Gentle stretching to release tension in the spine
• For acute pain caused by spondylolysis, contact a medical professional

 

Bicep Tendonitis

Affecting the upper bicep, this form of tendonitis typically comes with a shoulder impingement. Just like a shoulder impingement, bicep tendonitis doesn’t appear overnight; it’s caused by long periods of overexertion and can be easily avoided by allowing for longer periods of rest. Symptoms for bicep tendinitis include pain in the shoulder that worsens when lifting the arm, a shooting pain that moves down the upper arm, sometimes a visible bulge in the tendon, a warm sensation radiating from the point of pain, and occasional snapping sounds from the shoulder.

 

Treatments Include:

• Icing the point of pain to reduce swelling
• Gently stretching the scapula, posterior capsule, and rotator cuff areas
• Taking nonsteroidal anti-inflammatory drugs (seek professional guidance)

 

Swimmer’s Knee

A swimmer’s knee, technically speaking, is a strain in the medial collateral ligament, also known as an MCL. It’s most commonly caused by excessive use of the breaststroke technique through repeated strain put upon the knee. Symptoms include swelling, muscle spasms, reduced strength and motion, and pain in the quads or the knee. Additionally, the knee may feel weak or unstable, and there may be a grating sensation when moving the knee.

 

Treatments Include:

• Gentle stretches to restore full motion
• Taping the knee
• Icing to reduce swelling

 

Strengthen Your Weak Points Outside the Pool

Once you’ve healed, it’s vital you take steps to stop that injury from reoccurring. Sometimes that can include strengthening the afflicted zone by using weights at the gym. For example, exercises such as shoulder shrugs, internal and external rotations, and arm circles can help strengthen the shoulder muscles and reduce the risk of injury in the future.

If you wish to start strengthening the pained area before you’ve fully healed, seek out a physical therapist. They can gauge what your body is ready to take on and create an exercise regimen to help get you back in the pool faster.

 

Fix Your Form & Stop Future Injuries With the Right Swimming Equipment

Many swimming injuries are caused by pushing the body harder than it can go, but pushing yourself even moderately with incorrect muscle movements is just as bad. Imagine if you tried to walk with your feet pointed sideways. A week of that and your legs would probably be worse for wear, and the same logic holds true for swimming techniques.

One of the best ways to improve your form is to use swimming equipment to actively study it, like SwimMirror. SwimMirror is a sheet of treated aluminum that’s been made especially reflective. By placing it on the bottom of your pool, you can watch your body move in real-time and spot awkward motions that need correcting. Whether you’re a casual or professional swimmer, SwimMirror will help you stave off injuries and keep you in the water for longer.

 

Improve Yourself to Keep Injuries at Bay

Swimming injuries can be prevented by using the right techniques, swimming equipment, and simply pacing yourself at a healthy speed. What’s most important to keep in mind is that injuries do happen and to not let them dissuade you from jumping back in the water when you’ve healed.

By following up with weight training to strengthen your muscles and perfecting your swimming strokes, you’ll prevent future injuries by not twisting your body in odd ways and harden your critical muscle groups to push yourself more aggressively in the water.