Tuesday, May 31, 2016

Common Swimming Injuries and their Prevention

With hundreds of people including children joining swimming each year with the desire to stay fit and healthy, there is no denying the fact that there are certain common injuries associated with this sport. Since swimming requires each of the muscle of your body to work and work quite vigorously, there always remains a chance of any of the muscles or body part getting too stressed and therefore, injured. However, injuries are not just associated with swimming only. Every kind of sport involves chances of body ache, cramping and so on and therefore, the probability of injuries should not be a reason strong enough to make you stay back from learning and practicing this excellent sport that swimming is. Rather, you need to know about the common types of injuries, their causes, treatments and most importantly, the various ways of preventing them from occurring in the very first place. Here is a discussion worth taking note of by every swimmer, beginner or expert.

Rotator Cuff Injuries

Rotator cuff or shoulder injuries are the most common type of injuries for swimmers because your shoulders are made to undergo the maximum pressure inside the waters. The symptoms of this injury come in the form of an inflammation and sharp pain in the shoulders. Severe injury causes extreme pain in the shoulders every time you extend the arm over the shoulder mid-stroke. Like most other swimming related injuries, rotator cuff muscle pain is also caused by over training and practicing of the wrong type of stroke.

This type of injury can be immediately treated by icing the shoulders for at least 10 minutes twice daily, especially after every swimming session. If you are suffering from inflammation, it is advisable to do dryland cardio only for a few days, giving the healing time to the inflamed muscle.

Now, the question is whether you can prevent this injury from occurring. Well, the best way to prevent this would be by ensuring that you never keep practicing with tired muscles. Over stress is the cause of almost every swimming related injury. Avoid sudden increase in training volume or intensity or using the kick board. Consult your expert imparting Queen Creek swimming lessons about the right stroke form because imperfections in stroke technique can be really harmful to your body.

Lower Back Injuries

Swimmers often complain of lower back pain that ranges from being mild to sharp and piercing. If you practice the butterfly stroke too much, chances are that you are exerting too much pressure on your lumbar vertebrae every time you rise out of the waters and arch your back. Symptoms usually begin with soreness in the lower back followed by stiffness and swelling eventually.

Treatment options for lower back pain are limited so the best thing a swimmer can do is to take complete rest for two to three days and avoid the butterfly stroke for few more days. Compelling the tired muscles to work will end up causing greater harm to your body. Wait for the pain to go away automatically. Also, you should keep applying heat to the affected area to help the lumbar muscles relax and rejuvenate.

Preventing chances of lower back injuries will require you to practice some essential post-swim back stretching exercises regularly after each swim session. These stretches will help keep your back relaxed and flexible. Also, make it a habit practicing the squat and the dead lift exercises as these are usually recommended to strengthen the back muscles and take the pressure off the spine.

Along with the ones mentioned above, there are several other types of injuries that can be accompanied by swimming. Since, most often, the primary cause behind these injuries is over practicing and that too, in a wrong way, it is always advisable to seek the expert guidance of a professional swimmer whether it is dryland workout, swimming stroke or anything else. The treatments mentioned here are also applicable for mild to slightly serious injuries only. If situations worsen and you feel that the pain or inflammation is continuing for long, consulting a doctor and doing as advised is a must. 

So, learn right, practice in the right way and consequently, stay healthy as always. 

No comments:
Write comments