Swimming injuries are usually those that occur from overuse and strain on the muscles. The shoulders are especially susceptible to injury since they are in constant motion while in the water. If you're a competitive swimmer, you know how important it is to stay injury-free for upcoming competitions. By taking precautions before, during and after your practices, you can keep your muscles, joints and ligaments in good health so you stay proficient in the water.
Step 1
Stretch on dry land and again when you enter the water. To stretch on land, begin by placing your left hand between your shoulder blades and pressing upward to stretch your shoulder. Hold for 10 seconds and then repeat with your right hand. Then raise your left hand and place it at the base of your neck. Use your right hand to gently press down on your elbow for a better stretch. Repeat on the other side. When you enter the water, begin with a few easy backstrokes to warm up your body.
Step 2
Practice your technique and make sure that you have perfect form while performing your strokes. Whenever your hand enters the water, it should enter directly in front of your shoulder and elbow. Crossing your hand over puts excess pressure on your shoulder, warns iSport.com. Rotate your body as you stroke so that your body is bearing the pressure of the water, not your shoulders alone.
Step 3
Use strenuous strokes infrequently, if possible. The butterfly stroke is notorious for perpetuating overuse injuries in the shoulder. Unless you're training for the butterfly event specifically, avoid the stroke as a practice or recreational stroke.
Step 4
Cool down by stretching after practice. The amount of pressure that your muscles have sustained can leave them feeling sore and cramped. Take a moment to repeat the same shoulder stretches that you used as part of the warm up. Apply ice if you sense a pulled, cramped or sore muscle.
Step 5
Spend time in the gym strengthening your shoulder muscles, suggests the American Academy of Orthopaedic Surgeons. Your workout shouldn't end in the pool. Shoulder flies, overhead presses and chest presses can all help you gain muscle in your chest and shoulders to help you avoid injury in the pool.
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