Swimming FAQs
Why is consistent training important for swimmers?
Consistent training is the foundation of success not just for swimmers, but anyone involved in sport. It not only enhances performance but also helps prevent injuries by gradually building your capacity to tolerate the demands of the task. As swimming depends heavily on technique for optimal efficiency through the water, consistent training is imperative to the sport. Being more efficient through the water will assist with injury prevention by ensuring that all of your muscles are working as best they can and other areas aren't being overloaded. Fortunately, this also translates to improved performance.
Why is it important to take care of your body as a swimmer?
Just like any machine, your body needs regular maintenance to function optimally. Neglecting your body can lead to a range of swimming-related injuries that can sideline you from training and competitions.
Why is thoracic mobility important for swimming?
Thoracic mobility is important for achieving an efficient swimming technique. This refers to the ability of your upper back to move through its available movement. In particular, it is important for you to be able to extend (arch your back), and rotate (turn you torso side to side) in order to achieve this. You must have sufficient available movement in these directions. Extension is important to be able to maintain a straight line with your body, making you more streamlined. Rotation is important to make sure that you area able to use all of your available joints to maximise reach and a strong stroke. If this area is lacking, then this may lead to compensatory movements from other joints such as your lower back, hips and shoulders to make up for the shortfall. This may lead to niggles and overuse injuries if not addressed. Some general tips to maintain this is to regularly use a foam roller to perform extension and maintain flexibility with rotation stretches.
How can I improve the flexibility of my lats?
The lats and rotator cuff muscles are heavily involved in swimming strokes and are prone to feelings of tightness. The lats produce a large proportion of the force as you pull your hand back to generate power in the water. The rotator cuff muscles help to make sure your shoulder joint is working efficiently and provide dynamic stability (stability whilst moving) to the shoulder joint. Physiotherapy can help improve feelings of tension and improve your mobility.
What is a swimming screening, and why is it beneficial?
A swimming screening is a assessment of your body's range of motion and potential imbalances. It helps identify areas of weakness or tightness that could lead to injury, allowing you to tailor your training and prevention strategies accordingly. A physiotherapist can help you with this assessment, drawing of their knowledge of the body's most efficient movement patterns and plethora of tests to make sure you're ready to dive head first into your training!
How often should I seek assistance from a physiotherapist?
The frequency which you seek help from a health professional depends on each individual's needs and training intensity. Regular sessions are recommended when you have an injury that you are trying to manage whilst maintaining your swimming training, or if there is a new issue or niggle that you are trying to get on top of. This reduces the chances of the problem worsening over time, leading to more time off swimming or not swimming as well as you potentially could. Overall, this means more time in the pool, and more productive training sessions.
Are there specific exercises that I can do to strengthen my shoulder for swimming?
Of course there is! Regular strengthening is excellent for injury prevention is swimmers. If you are asking this question, it's excellent you are being proactive about managing this risk and doing the best with your swimming. Exercises targeting the rotator cuff are helpful, especially before swims to get the muscles warm and ready for action. General upper limb exercises involving 'push' (think push ups or bench press) and 'pull' (rows or pulldowns) movement patterns are conventional weight training movement patterns which will improve your overall upper limb strength and strongly involve the rotator cuff as well. This is recommended for a holistic approach to strengthening the shoulder.
What are some common swimming injuries I should be aware of?
Common ones are 'swimmer's shoulder', rotator cuff injuries, lower back, or shoulder blade related pain are the most common swimming-related injuries. The most common cause of injuries popping up is a poorly managed training load - for example, starting back after a period off swimming and diving back into swimming every day of the week is likely to cause trouble. It is important that this is managed well. Developing an understanding of causes of injury and prevention strategies can help you stay healthy and injury-free.
When should I see a health professional if I experience pain while swimming?
If you experience persistent or severe pain while swimming, it's crucial that you consult a physiotherapist to rule out any serious underlying conditions and receive appropriate advice and guidance on how to navigate the issue.