3 things every amateur swimmer should start doing to prevent shoulder injury

The most frustrating thing for an amateur swimmer is putting in all of the energy of early morning training sessions in the pool, only to be kept out of the water by debilitating shoulder pain 2-3 weeks before a competition.  

Here are 3 things that can help you avoid having those hours go to waste.

Stretch like a yoga master

As in any sport there are certain muscle groups that get more developed due to the nature of the sport, and for swimmers it’s the lats and pecs – or shoulder and chest muscles.  To keep your shoulders mobile enough to prevent rotator cuff impingement you need to stretch for at least 5 minutes before you get in the pool. 

Stand up straight!

Many swimmers have postural issues including an increased rounding of the thoracic spine and drooped shoulder blades.  One thing that can help? Standing up Straight!  Working on the mobility of your thoracic spine and posture goes a long way in helping you maintain the flexibility you worked on in step 1.  You can do this with a little help from a foam roller.

Get your back into it

So now your muscles are loose, how do you stay that way?  In order to combat the effects of gravity, you need to strengthen your back muscles.  

Before you start training for your next competition ask yourself – is your body is ready for the punishment? 
If the answer is no or if you are second guessing yourself, go back to the three tips outlined above to stay in the pool.