Progressive overload injuries, also known as overuse injuries, are caused by repetitive activities that cause microscopic damage to tissue structure, according to the University of Iowa. Over time, this can cause injury. Though swimming is a low-impact sport, the repetitive motions of the arms and shoulders can lead to overuse problems in some individuals, but there are ways to minimize your risk of injury. Before starting a swimming regimen or returning to the sport after an injury, talk with your doctor to make sure it is safe for you to participate.
Step 1
Take swim lessons or participate in a Master's swimming practice to get tips on proper form and technique, to minimize the risk of injury. Swimming with the right form can help prevent overuse injuries from poor biomechanics.
Step 2
Add other workouts to your routine, like running, biking, weight training or other sports to give your arms and shoulders a rest, suggests the Hospital for Special Surgery. This helps reduce the risk of overuse injuries while still providing you with opportunities to build fitness and cardiovascular endurance.
Step 3
Avoid increasing the distance, intensity or time of your swimming workouts by more than 10 percent per week, suggests Dr. Jason Blackham from the University of Iowa. Doing too much too soon is a contributor to overload and overuse injuries. Ease into your training schedule.
Step 4
Warm up before starting your swim practice. This may include several easy laps with different strokes and low intensity; your coach can give you specific instructions. Starting your workout without letting your muscles properly warm up and become flexible can increase your chances of injury.
Tips and Warnings
- Only increase one aspect of your training at a time, whether it be distance, time or intensity. Doing more than one can stress your body and increase your risk of injury. Take a rest day if you are feeling especially fatigued to let your body recover and repair itself.
- See a doctor or an athletic trainer if you start to have any pain. Do not simply take an over-the-counter pain reliever or anti-inflammatory; a medical professional will be able to examine you and provide you with an accurate diagnosis, and can recommend specific treatment for your situation.
