Avoiding Injuries While Swimming

Despite its considerable benefits, however, swimming can result in injury if one isn’t careful. Areas such as the shoulders, neck, back, hips and knees are most prone to injury caused by excessive swimming or improper swimming technique. The most common causes of swimming injuries include lack of proper swim training, fatigue caused by overexertion, and pre-existing or chronic repetitive injuries.

Overuse injuries are particularly prevalent among swimmers due to the metronomic nature of swimming strokes. This helps to explain why 90 percent of swimmers who visit a health care provider complain of shoulder pain. The most common swimming related injury is a condition known as “swimmer’s shoulder.” This injury, also known as shoulder impingement syndrome, is located in the tendons and muscles of the shoulder and manifests itself as inflammation and irritation. Symptoms of swimmer’s shoulder include pain, tightness, weakness and limited mobility in the affected shoulder, although these symptoms may also spread up to the neck or down to the arm. The most common causes of swimmer’s shoulder are excessive swimming, poor technique or the overuse of swim paddles.

Another common swimming injury is known colloquially as breaststroke knee or swimmer’s knee. Like many swimming strokes, the breaststroke can be perfectly safe when performed correctly (an example of good breaststroke technique can be seen here). Injuries occur when the medial collateral ligament, which is the inner side of the knee joint, is put under stress. This can result in tenderness and knee pain when the ligaments are put into use. To avoid breaststroke knee, swimmers should stretch before swimming and pay particular attention to strengthening their hamstrings and quadriceps. It is also advised that swimmers take regular rest breaks and alternate swimming strokes in order to not put stress on any one area of the body.

Other common swimming injuries include neck pain caused by bad technique during a particular stroke. Because the human neck is so mobile, it can be easy for a swimmer to develop bad habits that can result in chronic injury. It’s important to keep in mind that no two strokes are alike and employ proper swimming technique at all times. For instance, during a freestyle stroke you should keep your head aligned with your spine with your eyes focused down toward the water, while for a breaststroke your head should glide back down in the water. To avoid over-rotating or lifting your head, rotate your entire body toward the breathing side instead. Lower back injuries can also be caused by poor swim technique, which is why it’s vital to maintain good position and balance at all times.

The best way to treat a swimming injury is to prevent one from occurring in the first place. Here are a few tips you can implement to avoid injuries while swimming:
• Master proper swimming techniques.
• Swim under direct supervision (if untrained) or with a partner for safety.
• Avoid swimming 30 minutes after eating in order to avoid cramping—it turns out that myth is true!
• Take periodic breaks in order to avoid exhaustion or injury (e.g., cramping)
• Be sure to keep hydrated—it may seem counterintuitive, but it’s important to take liquids because swimming burns a ton of calories and can be a strenuous physical activity in its own right!

For additional swimming safety tips, you can visit the website of the American Red Cross or that of another reputable medical organization. And for more about the wonderful world of swimming, be sure to visit this Richards Total Backyard Solutions blog!

Image Credit: Flatout Buddy