5 exercises to avoid shoulder injuries in swimming

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Take care of shoulder injuries before they make you stop your swimming workouts with these simple and practical exercises.

The repetitive Shoulder rotation movement in the swim to crawl can lead to an overload of the famous rotator cuff. It is known by this name the set of muscles composed of the subscapular, the supraspinatus, the infraspinatus, the minor round. After overloading, and if adequate measures are not taken in the early stages of pain (physical therapy, rest, etc.), painful tendinitis can appear and even partial or total ruptures sometimes occur.

Due to the main function of stabilization that these muscles possess, it is necessary to look for the midpoint between strengthening and mobility. For this, we propose 5 exercises with elastic band that you can before your swimming training to keep your shoulders safe.

Front elevation.

Step on the elastic band by advancing the leg of the working arm. Keep the arm with a minimum bend of the elbow and perform a frontal elevation to the horizontal of the shoulder.

elevación Side.

Step on the elastic band with the leg of the working arm. Keep the arm with a minimum bend of the elbow and perform a lateral elevation to the horizontal of the shoulder.

Internal rotation.

Attach the elastic band to a stable object (espalier, door handle) or ask for help from a partner. Place the arm with a flexion of 90º stuck to the side and make a rotation movement bringing the hand to your gut. The arm should not detach from your side

External rotation.

Hold the elastic band with one hand at the height of your hip. Place the other arm with a flexion of 90º stuck to the side and perform a rotating movement taking the hand out. The arm should not detach from your side

Scapular retraction.

Stretch both arms forward at the height of your shoulders, holding the elastic band with an amplitude similar to that of your shoulders. Make a scapular retraction, as if you wanted to join your scapulae, and keep a couple of seconds

Before starting the exercises it is convenient that you spend five minutes in exercises of Joint mobility of shoulders. To begin, look for an elastic band of low resistance to pass to medium or high resistance as they advance in training. You can start by doing two alternative series with each arm, from 8 to 10 repetitions and progress to the 15 repetitions.

Remember that these are exercises training and prevention, so they can be part of your training routine but you should not do them when you already have shoulder overload or pain.

 

Laura García Cervantes

Technical Director Club Trikatlón Tres Cantos

Dra. Science of Physical Activity and Sport

Triathlon and Swimming Senior Trainer

Paratriathlon Specialist Trainer