WITH THE RECENT MIDMAR MILE, I’VE DEDICATED THIS POST TO THE WATER BABIES...
The most common injuries sustained by competitive swimmers are shoulder injuries, more specifically the involvement of the rotator cuff.
WHY?
· Unilateral Breathing: creates muscle imbalances.
· Poor Technique: Incorrect biomechanics makes you more prone to injury. Freestyle and backstroke requires the swimmer to roll their trunk creating less drag and more propulsion... too much resistance means to much drag and the shoulder has to work harder and fatigues easily.
· Overtraining: When the muscles are tired, they provide poor stability and you will get injured. So adequate rest is key to your performance.
To streamline and speed up follow my 5 tips to reduce your drag when swimming:
1. Improve your mid back rotation- we need 70 degrees of thoracic rotation in to swim effectively. Again consult the physio for appropriate exercises.
2. Improve your shoulder rotations- Decreased range of motion rotation can expose the shoulder to injury. Stretches given by your physio will assist you.
3. Always Stretch (iliopsoas) hip flexors- to have a linear shape in the water and not have our legs dangle below your buttocks we need enough length in our hip flexors. See your physio
4. Stretch your ankles- decreased Range of motion at ankles results in your feet pointing down while swimming which creates increased drag. Kick drills wearing fins works great, but see your physio.
5. Improve midback (thoracic) extension – poor ergonomics creates a more flexed (hunched midback) esp. when you spend hours at your PC. Lying over a foam roller can help this. Or consult the physio for appropriate exercises.
UNTIL WE BLOG AGAIN... HAPPY SWIMMING AND STAY ACTIVE.
Lianca Dookran
"Hands On Physio on Hand"
032 5863240 0727294763
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