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    L5 Swimming Commong Injuries and Prevention

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    Kenneth John Lloyd Ortiz
    This document discusses common swimming injuries, their causes, and prevention. It notes that neck and shoulder injuries are most common, including tendonitis, impingement, and tears, which can result from overtraining, poor mechanics, flexibility, or strength. Other injuries include knee pain. Prevention focuses on proper warmups, strength training of rotator cuffs and cores, and gradually increasing workload. Maintaining good form and breathing for each stroke can also help prevent injuries by reducing stress on joints.

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    L5 Swimming Commong Injuries and Prevention

    Uploaded by

    Kenneth John Lloyd Ortiz
    39 views4 pages
    This document discusses common swimming injuries, their causes, and prevention. It notes that neck and shoulder injuries are most common, including tendonitis, impingement, and tears, which can result from overtraining, poor mechanics, flexibility, or strength. Other injuries include knee pain. Prevention focuses on proper warmups, strength training of rotator cuffs and cores, and gradually increasing workload. Maintaining good form and breathing for each stroke can also help prevent injuries by reducing stress on joints.

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    L5 Swimming commong injuries and prevention

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    This document discusses common swimming injuries, their causes, and prevention. It notes that neck and shoulder injuries are most common, including tendonitis, impingement, and tears, which can result from overtraining, poor mechanics, flexibility, or strength. Other injuries include knee pain. Prevention focuses on proper warmups, strength training of rotator cuffs and cores, and gradually increasing workload. Maintaining good form and breathing for each stroke can also help prevent injuries by reducing stress on joints.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    39 views4 pages

    L5 Swimming Commong Injuries and Prevention

    Uploaded by

    Kenneth John Lloyd Ortiz
    This document discusses common swimming injuries, their causes, and prevention. It notes that neck and shoulder injuries are most common, including tendonitis, impingement, and tears, which can result from overtraining, poor mechanics, flexibility, or strength. Other injuries include knee pain. Prevention focuses on proper warmups, strength training of rotator cuffs and cores, and gradually increasing workload. Maintaining good form and breathing for each stroke can also help prevent injuries by reducing stress on joints.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    Course Title: Swimming Common Injuries and Prevention

    Week No. 007-008 / Module 005-006

    Lesson 5-6 - Swimming Common Injuries and Prevention


    Content of the Module
    1. Swimming Injuries: Tips, Prevention, and Treatment
    2. Common Swimming Injuries
    3. Causes of swimming injuries
    4. Treating Swimming Injuries

    Swimming Injuries: Tips, Prevention, and Treatment


    Swimmers are well versed in early morning practices, team workouts, and living healthy
    lifestyles. What many may not know is that swimming with poor stroke mechanics or
    decreased flexibility and strength may cause an overuse injury.
    By taking part in a strength training and stretching program, young swimmers can help
    improve their muscular and cardiovascular endurance, leading to better and more
    consistent stroke mechanics.

    Common Swimming Injuries


    Neck and shoulder injuries are among the most common injuries that swimmers face.

    Neck and shoulder injuries from swimming include:


     Irritation and inflammation in the shoulders
     Rotator cuff tendonitis or tears
     Shoulder impingement syndrome, which is a result of pressure on the rotator cuff
    muscles from part of the shoulder blade when the arm is lifted overhead
     Tears in the cartilage around the shoulder socket
     Neck and low back pain
     Bicep tendonitis

    Swimmers might also experience knee injuries. Stress on the knees can result in pain under
    or around the kneecap or at the inside of the knee.

    1
    Course Title: Swimming Common Injuries and Prevention
    Week No. 007-008 / Module 005-006
    Swimmers who experience pain or soreness for more than 48 hours should seek medical
    attention. The experts at UPMC Sports Medicine can work with you to evaluate and treat
    most common swimming injuries to help prevent more serious long-term effects.

    Causes of swimming injuries


     Overtraining
     Not enough rest periods
     Poor stroke mechanics
     Poor breathing technique
     Poor flexibility or range of motion
     Decreased rotator cuff or shoulder blade (scapular muscle) strength
     Poor core strength or stability
     Decreased hip muscle strength

    Treating Swimming Injuries


    The best ways to prevent injuries are to warm up properly before swimming, and take part
    in preseason and in-season strengthening and conditioning programs.

    Strength training should focus on:


     Rotator cuff and scapular muscles to improve stability of the shoulders
     Quadriceps (thigh muscles) and hip muscles to improve the kick, specifically for
    the breaststroke
     Abdominal muscles and core
    Using pull-buoys or paddles for gradual resistance in the water also provides sport-specific
    strengthening.

    Preventing Swimming Injuries: Tips for Improving Stroke Mechanics


    It's important to gradually increase the intensity and length of swims to avoid overtraining.
    Allow the body proper rest periods between competitions and training sessions.
    Below we've outlined the swim stroke techniques for each stroke to help prevent common
    swimming injuries.

    2
    Course Title: Swimming Common Injuries and Prevention
    Week No. 007-008 / Module 005-006
    Freestyle stroke
     When breathing, keep the head in line with the body to avoid neck pain or numbness
    and tingling in the arms.
     Rotate the body toward the breathing side to avoid turning the neck too far and
    over-reaching with the arms.
     Breathe equally to both sides to prevent excess stress on one side of the neck.

    Backstroke
     Weak muscles in the front of the neck will tire more quickly than strong ones,
    resulting in neck soreness with increased laps.
     Swimmers just starting to swim this stroke should gradually increase both distance
    and intensity.
     Rotating the body properly with each stroke also will help decrease stress on the
    neck and shoulders.

    Breaststroke
     Keep the head in line with the body to avoid increased stress on the neck.
     Strong thigh and hip muscles will make for a stronger kick and a faster swim.
     Leg strength will also help decrease the stress and strain placed on the knees as
    swimming distance increases.

    Butterfly
     Proper timing of this stroke decreases the possibility of neck, shoulder, or back
    pain.
     Focusing on a strong kick and upper body will aid in body position, as well as
    breathing.

    3
    Course Title: Swimming Common Injuries and Prevention
    Week No. 007-008 / Module 005-006
    References:
     https://www.medicinenet.com/swimming/article.htm#what_are_the_swimming_strokes
     https://www.swimming.org/justswim/8-benefits-of-swimming/
     https://www.upmc.com/services/sports-medicine/for-athletes/swimming

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