Swimming can both cause and reduce swelling of the trapezius muscle. The trapezoid-shaped trapezius muscle -- extending from the neck, over the top of the shoulder and down along the spine to the bottom of the rib cage -- is used during activities that involve shoulder and upper arm movement. Strain from overuse, lifting or making sudden, jerking movements can result in swelling. Swimming, using gentle strokes, can increase circulation to the swollen area and reduce edema.
Reduce Swelling
A strained trapezius becomes inflamed and swollen. Swelling, or edema, can be relieved by moving the trapezius muscle, which increases blood flow and circulation of bodily fluids. Swimming does not place stress on the trapezius muscle, according to Valerie DeLaune, author of "Pain Relief," which makes swimming a helpful exercise to relieve trapezius pain and swelling. Deborah Kotz, in her article on the U.S. News website, states that exercise in moderation -- 30 to 45 minutes a day five days a week -- reduces inflammation. She recommends swimming, brisk walking or biking.
Swimming Strokes
Strokes such as the crawl should be avoided due to the movement of the head from side to side. Other strokes to avoid are the butterfly, freestyle and backstroke. Use strokes such as the sidestroke and breaststroke for gentle exercise without excessive neck movement. Limit swimming to 30 to 45 minutes a day to reduce inflammation and swelling of the trapezius muscle.
Conditioning
Conditioning through stretches makes swimming more beneficial for decreasing inflammation in the body and reducing the risk of injury from swimming. The Stretching Institute recommends three exercises to condition the body for swimming: Reaching-up shoulder stretch, arm-up rotator stretch and single heel-drop calf stretch.
Swimming Stretches
Reaching-up shoulder stretch involves reaching behind your back with one arm and placing the pinky finger side of your hand in the middle of your back while reaching up. The arm-up rotator stretch uses a broom, which is held in one hand with the arm bent at the elbow and the broomstick behind the arm. The other hand reaches across the front of the body, grabs the broomstick and pulls forward. Single heel-drop calf stretch involves standing on a step, facing away from the step edge, and placing the ball of one foot on the edge of the step and dropping the heel.
References
- Pain Relief: Trapezius Muscle
- U.S. News Health: Six Ways to Reduce Inflammation Without Statin or a Heart Test
- MayoClinic.com: Ordinary and Not-so-Ordinary Causes of Swelling
- The Stretching Institute: Swimming Stretches and Flexibility Exercises
- The Pain Clinic: Simple Neck Pain
- Wiley: Muscles of the Upper Limb
