Why Swimmers Get Shoulder Injuries (And What To Do About It) with Hollie Buerckner

Summary

In this insightful discussion, Holly Burner emphasizes the importance of shoulder health for swimmers, detailing common injury causes such as overuse, misuse, and disuse. She stresses the need for early intervention when experiencing shoulder pain and advocates for proper technique and activation exercises. Core strength, scapular mobility, and early pain management are crucial in preventing long-term injuries. Burner also highlights the mental and emotional aspects of dealing with injuries, encouraging swimmers to avoid pushing through pain and seek treatment early to maintain both physical and mental well-being in the sport.

Takeaways

• 😀 Swimmers should prioritize shoulder activation before swimming, as it can prevent injury and improve performance.
• 😀 Core activation is essential for injury prevention, with just five minutes of activation exercises making a significant difference.
• 😀 Many swimmers ignore early signs of pain, leading to chronic injuries. Seeking treatment early can prevent long-term issues.
• 😀 Swimmers tend to push through pain rather than addressing it, which can result in delayed recovery and worsening injuries.
• 😀 Proper technique and form are crucial for injury prevention. A coach can help correct mechanics, especially in solo training situations.
• 😀 Scapular dysfunction is a common cause of shoulder injuries in swimmers. Strengthening scapular muscles is key for injury prevention.
• 😀 Specific exercises like Swiss Ball Balance and scapular activation movements (Y, T, A) are effective for building shoulder stability.
• 😀 Maintaining a balance between strength and mobility is critical for shoulder health. Overloading one without the other can cause imbalances.
• 😀 Overuse, misuse, and disuse are the primary contributors to swimming-related shoulder injuries. A holistic approach to training is necessary to avoid them.
• 😀 Swimmers should listen to their bodies and take breaks when necessary to prevent the loss of joy in training, which can result from pain and frustration.

Q & A

What are the four main categories of shoulder injuries in swimmers?

The four main categories of shoulder injuries in swimmers are overuse, misuse, abuse, and disuse. Overuse occurs when swimmers train too intensely without adequate recovery. Misuse involves poor swimming mechanics, such as excessive body roll or incorrect shoulder movements. Abuse refers to overuse of equipment like paddles or doing long kick sets, which strains the shoulder. Disuse happens when a swimmer returns to training after a break without a proper gradual buildup.

Why do swimmers often ignore shoulder pain, and what are the consequences of this?

Swimmers often ignore shoulder pain because they are accustomed to pushing through discomfort, thinking it will resolve on its own. However, this can lead to longer-term issues, as pain can escalate into more serious injuries like tendonopathies or shoulder impingements. Swimmers may eventually require a break from training or a change in their training routine, leading to a longer recovery time.

What is the role of strength and mobility in shoulder injury prevention?

Strength and mobility play a crucial role in shoulder injury prevention. Swimmers often focus too much on either strength or mobility, creating imbalances that can lead to injury. A balanced approach to strengthening shoulder muscles while maintaining mobility ensures stability, reducing the risk of injury and improving overall shoulder function.

What are some of the recommended exercises to improve shoulder strength and stability?

Some recommended exercises include Swiss ball stability exercises, where swimmers balance on all fours on a Swiss ball to build proprioception and shoulder stability. Additionally, scapular activation exercises like shoulder raises in various positions (Y, T, A shapes) help strengthen the muscles around the scapula. Core activation exercises are also crucial for swimmers to maintain body control and reduce shoulder strain.

How important is early treatment for shoulder pain in swimmers?

Early treatment is extremely important. Swimmers who experience shoulder pain should seek professional help as soon as possible, ideally when pain reaches a level of 7/10 or persists after training. Delaying treatment can lead to more severe injuries and longer recovery times. Seeking treatment early allows for targeted rehabilitation, helping swimmers return to full training more quickly.

What can swimmers do to avoid injuries if they have limited time to train?

Swimmers with limited time can incorporate quick activation routines, such as a five-minute activation session before heading to the pool. They can also perform mobility exercises at home to strengthen key muscles and prevent injuries. Small, consistent efforts can help improve shoulder health without requiring additional hours of training.

What does it mean to 'activate' muscles before swimming, and why is it important?

'Activating' muscles refers to engaging and warming up the muscles, especially those involved in swimming, to prepare them for more strenuous activity. This is important because it increases muscle efficiency, enhances range of motion, and reduces the risk of injury by ensuring the body is properly prepared for swimming's demanding movements.

How can a coach help prevent shoulder injuries in swimmers?

A coach plays a vital role in preventing shoulder injuries by closely monitoring swimmers’ technique. Coaches can spot issues like lazy arms, improper strokes, or poor body positioning, which may lead to shoulder strain. By providing timely feedback and making adjustments to technique, coaches can help prevent injury and improve performance.

What is the relationship between core strength and shoulder health in swimmers?

Core strength is directly related to shoulder health because a stable core helps prevent excessive body roll, which can negatively affect shoulder movement. Strong core muscles ensure better control of the body during swimming, allowing for more efficient stroke mechanics and reducing strain on the shoulders.

What are the signs that a swimmer’s shoulder pain is serious and requires professional treatment?

Signs that shoulder pain is serious include persistent pain that doesn’t improve with rest, pain that reaches a level of 7/10 or higher, pain that occurs during swimming and affects breathing or stroke mechanics, and discomfort that continues even after swimming. Swimmers should seek treatment if they experience any of these symptoms to prevent further injury.