How to prevent swimming injuries
12/13/2022 | Written by Nikos Kaskaras in Swimming Lesson Tips
Let’s start with the obvious: In all sports activities, there are injuries. Whether you play rugby or golf there will always be a chance that you might experience some form of injury. So what’s the case about swimming and how can we prevent swimming injuries?
The most common injuries in swimming
Before we begin talking about the types of injuries that swimming can cause, it is significant to say this: There is much less risk of injuries during swimming than in most other sports. This is because in the water there’s no ground friction. Whereas runners or footballers move on the ground thus absorbing the body vibrations, swimmers float in water because of the buoyancy.
Which are the most common injuries of swimmers?
- Swimmer’s shoulder
- Neck Injuries
- Swimmer’s knee
- Swimmer’s ear
- Lower back pain
Let’s take a look at each of those injuries.
Swimmer’s shoulder
This is the most common injury of swimmers. It is an inflammatory that is most usually caused by the repetitive movement of the shoulders. All swimmers’ strokes require the constant movement of the hands resulting in this kind of injury. Resting until the inflammation of the shoulder tissues subsides is the most common means to deal with it.
Neck injuries
Again, this type of injury in swimming is quite common. Neck injuries occur because of the need to keep our heads above the water when swimming. Learning the right technique of how to rotate the head is crucial for preventing the inflammation of the ligaments around the neck.
Swimmer’s knee
This injury is usually caused when performing the breaststroke technique. It results in inflammation and can be much irritating. A swimmer’s knee is similar to a swimmer’s shoulder injury in terms of its causes, symptoms and treatment methods. Resting, rehabilitating and receiving an anti-inflammatory medication-if needed-are the methods of cure.
Swimmer’s ear
This is an infection that can result when the water gets into the ears. However, it can also occur after the use of cotton swabs, fingers or other objects inside the ears. In most cases, it is prevented by moving the head so that water comes out of the ears or by using eardrops.
Lower back pain
Lower back pain results when the swimmers tend to rely on low back movement and neglect the proper mobility of their mid-back. Of course, when compared to other sports, such a kind of injury is less severe because swimming is a low-impact activity. Swimming is strongly recommended for tackling back pain from other activities. Warming up properly and adjusting the volume of training accordingly is what’s usually needed for dealing with it.
How to prevent swimming injuries
There’s a consensus regarding all medical issues: Preventing is better than cure. The same applies when talking about swimming injuries. Most of those injuries can be prevented if all swimmers apply a set of rules before, during and after their training sessions:
- Proper warm-up
- Using the right technique
- Applying various swimming styles
- Following a healthy lifestyle
- Avoid swimming alone
- Never swim when the weather is bad
Why are all the above so important in preventing swimming injuries? Further analysis would be useful.
Warming up properly
This is the number one rule. Never start swimming intensively before warming up all your muscles. Even elite swimmers can risk an injury if they don’t warm up because the body needs to be warm and elastic when moving in an aquatic environment. What’s best is that warming up in water feels different because the muscles become more flexible.
Use of the right technique
Most swimming injuries come from the improper movement of the body in the water. Swimmer’s shoulder for example could be avoided if all swimmers had trained properly on how to move their arms when swimming. Extending the arms at a stable pace and length during the whole swim session is very important for building strong shoulders and applying a certain mechanical movement of the muscles. Learning the essential techniques from certified and experienced swimming instructors is a prerequisite for avoiding injuries in the water.
Use of various swim styles
Using a variety of swim styles is significant not only because it provides a complete picture of the art of swimming but also because it builds a stronger body. This happens because each swim style exercises different muscle groups thus minimising the risks of possible injuries. Lower back pain for example can occur if a swimmer does not exercise his/her mid-back muscles. Strengthening of all body muscles is a strong preventing factor for injuries.
The importance of healthy lifestyles
Our actions in life are strongly interconnected. To enjoy a balanced daily life we need to adopt a holistic view of our health. Eating properly, sleeping well and exercising regularly are factors that contribute to building strong bodies and gaining physical and mental energy. It is not accidental that elite swimmers rarely experience injuries. It’s certainly very positive that swimming helps keep a healthy sleeping pattern as well as increase appetite.
Team swimming and the importance of weather
Although swimming is essentially an individual athletic activity, it is much safer to always have someone next to you. Even the best swimmers could face a challenging situation in the water. The presence of a trusted individual is reassuring for both practical and psychological reasons. Knowing that help is there if needed, not only minimises any possibility of experiencing stressful feelings due to an injury but also helps in giving it all during the swimming session without the fear of being alone if something unexpected happens.
As for the weather, our advice refers to swimming in the sea. Never anyone should swim if the weather is not good. Always check the weather report if you plan to go swimming.
Last but not least: In all cases of injuries, visiting a doctor to get scientific recommendations is the first step. Learning how to treat and avoid injuries guarantees better lives for all!
