No matter how good of a swimmer you are, without the proper warm ups and techniques, you can very well get yourself injured. So what are these injuries and how do we prevent them?

Swimmer’s Shoulder

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This is the most common injury among swimmers. It is usually caused by improper techniques. Apart from that, it can also be caused by increased workload or swimming aids such as swim paddles and pull buoys.

Breast Stroke Knee

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From the name of it, it derives from the breaststroke kicks. As the kicking technique involves rotation of the knees, the inner ligament of the knee is put under stress. To avoid this injury, the following can be done:

  • Proper warm ups and stretching exercises before a swim
  • Alternate between different swimming strokes
  • Do strengthening exercises for your hamstrings and quadriceps

Neck Injuries

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This is normally caused by incorrect techniques.

While swimming the freestyle, your head should be aligned with your spine and your eyes looking down. You shouldn’t be looking in front or lifting your head up for air. When you’re inhaling, you should not over-rotate your head. Instead, you should rotate your body more.

While swimming the breaststroke or butterfly, your head should be aligned with your spine at all times. When you inhale, avoid looking in front. Instead, look down to keep your head in a neutral position.

As for the backstroke, increase your distance gradually, allowing your neck muscles to adapt.

Lower Back Injuries

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Once again, this is usually caused by incorrect techniques.

While swimming freestyle, if your head is in a high position and your hips and legs sinking, it will force you to kick even harder, causing overarching of your back. To prevent this from happening, you would need to work on your position and balance to find the proper horizontal position.

While swimming the butterfly, poor techniques can cause you to lift your upper body out of the water with the strength of your back. To prevent this from occurring, work on your body undulation and dolphin kicks. This will help your body wave lift your upper body out of the water and not your back.

Additional Tips

  • Proper warm ups and stretching exercises before a swim
  • Proper cool downs and stretching exercises after a swim
  • Follow a general program to develop your functional skill
Remember, having a certified instructor who can guide you with the proper techniques makes a huge difference. Happy Fish offers only certified instructors to our students. To register, just visit www.swimminglessons.com.sg!