Injuries

[James S]

What are the most common swimming injuries?
What causes them?
How do you prevent them?
How do you resolve them?
Discuss...

[lane4]

Most common is tendonitis in the shoulder - usually the supraspinatus tendon.
Some people are predisposed to it because of their natural anatomy. This linked with frequent repetition day after day week after week month after month year after year can cause it. Also sudden large increases in volume are a cause.
Risk of it can be reduced with various technique points adopted into the stroke that cut down the amount of time the arm(shoulder) is spent in the harmful position(s). Strengthening of the muscle groups involved in the shoulder through various simple exercises also helpful.
Resolution much harder. Takes a long long time and many never fully get over it. Need to see a really really good physio. My experience has shown me that too many physios do not know what they are talking about when it comes to swimming shoulder injuries. Specific muscle strengthening exercises and technique alteration are best methods.

[swimfizz]

:)Just came accross this site and thought I could help with these questions. As a physiotherapist specialising in sports injuries and regularly dealing with swimmers of all abilities I would agree with Lane 4 that one of the most common injuries are shoulders. The other problem I frequently encounter particularly with age group swimmers is knees - often connected to growing spurts.
Shoulders- supraspinatus tendon problems are common ,normally land training injuries By far the more common is shoulder instability.By nature 3 of the strokes,free, fly and breast the strain is put onto the muscles on the front of the shoulder and chest during the pull which with training become stronger and can shorten. The opposing muscles at the back of the shoulder and back are not working as hard and strength remains much the same and they can lengthen. . The result of this is the "ball" is rotated forward in the socket.It then presses on soft structures at the front of the shoulder which with training become irritated and sore.
It is therefore very important to strengthen the muscles behind the shoulder and upper back correctly,in land training using theraband, stretch cords, weights etc to compensate for the imbalance.Hope that helps.
Great site. Well done

[Pete]

Although my swimmers get a maximum 6 hours a week in the water I always put some backstoke into the sessions especially after long freestyle sets. Swim-down is always on backstroke. I also like to encourage stretch cord work at home; the Keifer ones come in various strengths to suit swimmers of different build and age. Have had very little problem with shoulder injuries in the squad, apart from those caused by rugby etc.

[swimfizz]

Using backstroke indespersed with long sessions of crawl is very good as the opposing muscles are used.It works very well preventing and in the early stages of injury where it can sometimes prevent it worsening - in particular with frontcrawl and b/fly swimmers. I certainly try to encourage this with swimmers and coaches I work with.
The landwork is however vital as well to build the muscles to support the joint.

[BigFish]

I'd like more details as to the work you guys do with stretch cords (in as much detail as you can manage). :idea: Does anyone know of any illustrations on the web, or any books that are worthwhile. :confused: Not that I've ever had a serious injury, but I have a stretch cord and really don't have much idea as to how to use it to its greatest advantage :angel:

Okay, I admit I'm just playing with the smilies now! :devil: How about finding us some more Chris?

While we're on the subject, does anyone have any experience with gym balls? :rainbow: I mean it looks quite nifty sat in the corner of my bedroom, but what on Earth do you do with them that is of any benefit? :eek:

[swimfizz]

::rolleyes:
I wonder how many gym balls up and down the country are decorating a corner of a bedroom!

:read:
A couple of ideas for books which may be of use are
Joanne Elphinston - On the ball
Pilates using the exersise ball (not sure of author )

As for stretch cords what you do really depends on your stroke/event or if you have a problem.
I don't know of any books or web sites giving exercises and it is difficult to explain them here.
Try to speak to a coach or physio who can show you what to do.

[blueshots]

iv bin out of the water for about 3 weeks now but iv been having physio for a good six weeks. Its bin tough not swimming but iv resisted and spent the last two weeks building my strength and stability around the joint and fingers crossed iv trained three times this week with real long warm ups and had my last physio today unless so unless i over do again i'll b at the GB masters in April!
Blu

[Kaci]

You never trained when you were fit anyway!! http://www.click-smilies.de/sammlung0903/grinser/grinning-smiley-005.gif

[blueshots]

I have never missed a morning session because 'I couldnt get up' unlike some miss!

[Dreama]

i get a problem with my left shoulder...if i do too much kick with arms outstretched resting on a kickboard my shoulder gets sore and sometimes feels quite numb and then i lose a lot of strength in it -unable to even lift it over the water for freestyle! it usually goes away with rest, but it is often re-occuring, so i try to avoid using a kickboard so much and avoid holding my arm out in that position so much...i still fell it twinge a little with hand paddles but only when ive done a long set

[Pete]

Dreama! How do you enter with your hand on Freestyle? If you are entering thumb first you are crushing the muscles top and front of your arm around the shoulder joint. Repetitive crushing is going to cause soreness resulting in the restrictions and symptoms you describe. If this is the cause or not you should get it checked out by a physio. In the meantime ice-packing and ibruprofen gel will give some relief. :read:

[Dreama]

i'm sure i enter fingers first at an angle, but ill check at training tonight!

[DAK]

I have a shoulder niggle at the moment. It occurs when I raise my arm to about 90 degrees to the side of my body and is a niggling pain, it goes away if I lift higher or drop lower. Have had it for the last week was wondering whether to go for physio or not or train through it.

I recently started doing weights which may be the cause of it. It is rarely sore in the water so I have just carried on but it seems to be getting worse...any advice?

[GettingFaster]

A physio, particularly one who understands competitive swimming (as opposed to the gentle exercise usually witnessed in public swimming sessions) would give you a better idea of what's wrong. If you were able to get someone to tape your stroke that might also give them something else to go on.

If it's a bit of tendonitis you could do well getting some advice, and perhaps taking some anti-inflammatories (after you've seen the physio though) like ibuprofen. As for it rarely being sore in the water, I was told by a physio I've seen that the extra sensory input from the water on the skin can sometimes mask internal messages (works a bit like TENS machines) so just because it doesn't twinge in the water doesn't mean it's not being irritated.

[DAK]

Thanks GF. I will speak to some people in the know and see if I can get a decent Physio to take a look. Have been using Ibuprof gel on it now and again. At present it is just a niggle but I don't want it to disrupt my training as it is going well at present.

[swimbuoy]

Thanks GF. I will speak to some people in the know and see if I can get a decent Physio to take a look. Have been using Ibuprof gel on it now and again. At present it is just a niggle but I don't want it to disrupt my training as it is going well at present.

Dak, forget the ibuprofen gel and start icing your shoulder regularly, especially after training sessions. A lot of people find using a bag of frozen peas to be their preferred method, make sure you wrap them in a damp teatowel though.

Your symptoms sound like impingement syndrome, which often but not always, involves a muscle known as supraspinatus. The tendon of this muscle is 'impinged' (trapped) against the bony structure of the shoulder known as the acromion, this happens repeatedly when swimming (esp freestyle). It is basically an overuse injury, but can be related to numerous factors including muscle imbalance & instability around the joint. Aside from swimming things shown to aggravate the condition include:- handpaddles, kicking with arms in front esp with a board & upper body weight training.

A good physio will identify the structure involved, find the underlying cause (often muscle weakness on the posterior shoulder muscles) and plan a rehab programme. Exercises using resistive tubing are commonly used, often with an emphasis on the lateral rotators (muscles which turn the arm out) and exercises to increase the posterior musculature. In reality all swimmers should be doing these exercises as a preventitive measure against this type of injury.

Good luck & let us know how you get on. :)

[GettingFaster]

And as Swimbuoy is being a shy, retiring flower, I would point out that his/her profile lists him/her (which are you, by the way?) as "physio". Darn shame you're in West Yorks rather than London, for DAK's sake at least!

[DAK]

Good luck & let us know how you get on. :)

Swimbuoy - Thanks for the advice. I will let you know, going to speak to some people who should be able to refer me to someone this week.

Couple of things, should I train through it as I am at present (~7 Hours in pool and 2 weights sessions) and are there any particular streches I can do to help?

[swimbuoy]

And as Swimbuoy is being a shy, retiring flower, I would point out that his/her profile lists him/her (which are you, by the way?) as "physio". Darn shame you're in West Yorks rather than London, for DAK's sake at least!

I am a him GF :) ;) :)

[swimbuoy]

Swimbuoy - Thanks for the advice. I will let you know, going to speak to some people who should be able to refer me to someone this week.

Couple of things, should I train through it as I am at present (~7 Hours in pool and 2 weights sessions) and are there any particular streches I can do to help?

Well as this is an overuse injury then rest would certainly improve things HOWEVER I know how hard this is for swimmers. You could try 'active rest' first & see if that settles it down eg:-

1. Avoid whichever stroke is particularly aggravating your shoulder, usually free the one we all do more of :cry:

2. Try a period where you do more kick to give the shoulder a rest but maintain your fitness. Ideally kick on your side or back with the injured arm down by your side. I hear Katy Sexton had serious shoulder problems in the run up to Worlds last year and was only able to kick in training for long periods. Didnt seem to do her any harm, and some people say it did her good.

3. I would try resting off the weights till it has settled down, stuff like bench press seems esp aggravating. Perhaps you could do more core stability stuff instead?

On the stretching front it is usually the chest muscles (Pecs etc) of a swimmer which get tight, though a physio would assess the exact muscles. A good pec stretch is:-

a) stand side on to a wall
b) rest your forearm on the wall
c) shoulder at 90 degrees to body
d) elbow at 90 degrees to shoulder
e) gently turn your body away from your arm.

Here is a good concise link on what is often called 'swimmers shoulder':-

http://www.physsportsmed.com/issues/1996/11_96/koehler.htm


All the best.

[blueshots]

I have a shoulder niggle at the moment. It occurs when I raise my arm to about 90 degrees to the side of my body and is a niggling pain, it goes away if I lift higher or drop lower. Have had it for the last week was wondering whether to go for physio or not or train through it.

I recently started doing weights which may be the cause of it. It is rarely sore in the water so I have just carried on but it seems to be getting worse...any advice?

i would get it checked out. sounds like you have what i had. the physio told me that i had injuried the 'a.c joint in my shoulder' it had been niggling me for a while but it just gets worse. I put it down to a sudden increase in milage. I've been told that when swimming front crawl a point in the over arm recovery the blood supply is cut off to the joint momentarily and this can cause injury, i swam very little back stroke either, which is advised to get your arms going the other way and strengthen the muscles more evenly around the joint. It took about 10/11 weeks with physio to get it right and touch wood thats how it will stay. Incidently it feels really better, which suggests that i had been carrying the 'niggle' for a while and im swimming p.bs or near!
All that said it you might have over done it with the weights. Try resting for a few days if it isnt better go c someone before it gets worse

[GettingFaster]

Great link, swimbuoy. I had shoulder surgery last year following a non-swimming injury and found some of the shoulder stability exercises very useful. Here's a site that gives clear diagrammes of the exercises, in case you want to try them, DAK.

The following exercises are a selection of those used in the rehabilitation of shoulder patients in the upper limb units of the Royal Liverpool University Hospitals and South Manchester University Hospitals. Exercise are selected according to the patient’s main problems and the operative procedure that they have undergone. The number of repetitions, sets and hold times are left to the therapist’s discretion based on individual patient needs.

Click on http://www.theupperlimb.com/gost.main.html for the main table of contents and then click on the relevant exercise towards the bottom of the page.

Disclaimer: this is a personal opinion, not a diagnosis or any instruction to do something you wouldn't choose to do yourself without consulting an adequately qualified professional. (Just in case you decide to do something silly. ;) )

[DAK]

Thanks for the advice all. I will be speaking to a couple of friends who should know a suitable physio tomorrow night and will try to arrange something. Training went ok last night, no real problems. Going to lay off the weights this week and see what happens, will stick with my pool schedule for the moment.

[swimbuoy]

It took about 10/11 weeks with physio to get it right and touch wood thats how it will stay.

Wow! I hope you werent paying for the physio that saw you all that time!!

[geochuck]

I had the top surgeon in Canada look at my shoulders and he told don't swim any more. I saw an Egyptian doctor he Injected my shoulders with novocain, not a cure but I swam one of the best races in my life.

[lane4]

but I swam one of the best races in my life.
That didn't happen to be in the 1950's did it? ;) :p :devil:

[geochuck]

No not the 50's, 1964 but again what is the difference may be 14 years. :p ;) I guess there you go again young fellow. If you don't have a past you won't have a future!!!

George Park www.swimdownhill.com

[H2o]

Wow! I hope you werent paying for the physio that saw you all that time!!


I'm sorry to say that my daughters physio went on for much much longer than that and I know GF's daughter had long term physio too.
My bill was so high I eventually had to take out a bank loan to pay it :shocking: and what's worse is that yes (!)- I am still paying it.. :shocking: :shocking:

I cannot stress enough the importance of the excercises as recommended by swimbuoy :) and the links pertaining to shoulder injuries and excercises given by both him and GF are excellent. :) :)

When in doubt- stop swimming until you get it checked. If you don't you could end up with a more serious injury lasting much longer.

I don't want to scare monger- but comming from a parent who's seen her swimmer "go through the mill" for the last 2 years and is still comming out the other side ,please, please be careful.

Swimbuoy huney- you know yer stuff :p - fancy a trip to Epsom soon to see my Consultant and tell him he's a ****** with me. :p :shocking:

[swimbuoy]

I'm sorry to say that my daughters physio went on for much much longer than that and I know GF's daughter had long term physio too.
My bill was so high I eventually had to take out a bank loan to pay it :shocking: and what's worse is that yes (!)- I am still paying it.. :shocking: :shocking:

OMG! that is terrible that a physio had you going so long and paying all that money. Good on you for putting your daughters wellbeing first but others beware such long attendances at physio are almost always uneccessary!

Swimbuoy huney- you know yer stuff :p - fancy a trip to Epsom soon to see my Consultant and tell him he's a ****** with me. :p :shocking:

I was gonna ask if the trip would be all expenses paid but given what you have already paid for physio I'll take it as a no!! ;)

[matt]

My turn to add to this thread - Despite Breast being my best stroke I have been told not to swim it for a while because my knees click and legs hurt when I swim it. This generally didn't bother me apart from when I was at home etc and my knees would move out of place and I had to place them back again - problem sorted. However, recently it has gotten worse and I have to sit in a specific way or my knees will kill or even 'pop' out. Like on Friday night I was watching a dvd(Van helsing - a good movie) before going out and I had my legs up up the sofa whilst sitting there my left knee went and I moved it, SORTED.

Sat back down again and the right one went but this time I couldn't move it because it really really hurt and therefore couldn't get up. Waited for 1/2 an hour for my friends to come around and to see if it sorted itself out but it didn't. They had to pick me up, One person on each side and support me whilst I tried to push it back into place but I couldn't do it. So I found that I could move it very slowly in small bits towards the ground which I did until I was standing on my toes. Pushed the knee back into the 'socket' with my hands and it made a loud crack I fell on the floor and the problem was over.

So basically I have been told to do br arms and fly legs which I hate because I'm really crap at it and I'm going to the Doctor's tomorrow (Also to see if I have anything else wrong wih me because I've had a cough since about end of September) but basically I have recently fallen victim of the breaststroke disease :cry:

[Pete]

Insist that you see a physio with your knees when you go to the doctors. Ask your coach if you can wear fins to do Breast pull.

[chris_lamb]

Insist that you see a physio with your knees when you go to the doctors.I wouldn't recommend seeing a physio without your knees...


(sorry :devil: )

[Gina]

I had a problem with my knees that started in 1996. My right knee would lock in a bent position and all i could do was sit and take the pain for about 15 mins until it popped back into place. Could be the same problem as Matt.

I now have problems with my knees as I'm naturally flat footed and my ligaments have been stretched due to a sudden increase of land training. They bowed inwards and they would hurt even when I was just walking. Now I've moved clubs and my coach has listened to me and changed my land training. I've also seen a pediatrist who gave me insoles which worked like magic!! I would definietly advise someone with knee problems to try them. Mine are just temp ones which last about 3/4 months and cst only £30 so its worth a shot.

Oh yeah, I'm back doing breaststroke as a result of the insoles. This is my naturally good stroke which I gave up on - that broke my heart :cry: , so I'm a very happy bunny!

[patlamb]

I've also seen a pediatrist

pediatrist... is that a cross between a podiatrist and a pediatrician?
someone who heels babies heals!!

:read: :devil: ;)

Podiatry - branch of medicine dealing with the disease of the foot.
Pediatry - branch of medicine dealing with the disease of a child.

[Gina]

I thought it was Ped... because that is similar to foot in french and we call people who walk pedestrians. Anyway, someone with special qualifications looked at my feet!

[Pete]

You can buy gel inner soles in Boots. They work well.

[rubber ducky]

I thought it was Ped... because that is similar to foot in french and we call people who walk pedestrians. Anyway, someone with special qualifications looked at my feet!

Podiatrist.........I saw one of them about my ankle problems....apparently my calf muscles are too tight....so I too had insoles made because I don't walk properly either.....my ankle is getting better now!

But I didn't have to pay for my insoles :p

[Gina]

But I didn't have to pay for my insoles :p

Lucky ducky!! Those things can be pretty expensive so I've heard. How did you get them 4 free?

[rubber ducky]

Hehe...I was referred to the podiatrist by my physiotherapist because physio wasn't working on my ankle....so yeh I got them for free!!

[matt]

Went to the Doctor's have to have a blood test and a x-ray next week :p

[rubber ducky]

Went to the Doctor's have to have a blood test and a x-ray next week :p

I win...I'm having an echo of my heart done and then seeing a cardiologist in 2 weeks! hehe :p :p :p .............not that its a good thing though!!

Why the x-ray matt?

[matt]

Why the x-ray matt?

Because I might have some cartiledge or a small derfomed part of a bone that pushes the joint out causing my leg to lock, which apparently isn't a good thing for someone my age or anyone infact.

The blood test is to see whether I have glandular fever

[rubber ducky]

ooooooooh bless ya Matt! I hope everything goes ok then!!

[Swimhelper]

Son has problems on and off with neck and shoulders (he's a breaststroker), so he has regular sports massages with a physio - seems to stop the problems before they get bad. :)

[matt]

Had my X-ray today, went on the wrong date mind.....I was a week early :rolleyes:

[FlyingBean]

Had my X-ray today, went on the wrong date mind.....I was a wekk early :rolleyes:
What are you like!! :rolleyes:

[crawler]

Had my X-ray today, went on the wrong date mind.....I was a wekk early :rolleyes:

Matt hey you might ask them to check your head while they're at it next week.... :p

[Bootie]

Knackered ankle - forces
Ruptured Bicep - Judo
Slit lip/mashed nose - Judo
Plantar Fascitis - Running
Bone spurs on the ankle - running
Achilles problem - Running
Calf problem - Running
Knee arthroscapy - Running/Cycling
Onset of arthritis in ankles - Running
Fused vertabrae - Swimming
Neck Problem - Swimming
Shoulder problem - Swimming
Rotator Cuff - Swimming (Yipee, seeing a specialist today!)
Hole in forehead - From when they took me out and SHOT ME!

Back running again, so who cares!

[GettingFaster]

Knackered ankle - forces
Ruptured Bicep - Judo
Slit lip/mashed nose - Judo
Plantar Fascitis - Running
Bone spurs on the ankle - running
Achilles problem - Running
Calf problem - Running
Knee arthroscapy - Running/Cycling
Onset of arthritis in ankles - Running
Fused vertabrae - Swimming
Neck Problem - Swimming
Shoulder problem - Swimming
Rotator Cuff - Swimming (Yipee, seeing a specialist today!)
Hole in forehead - From when they took me out and SHOT ME!

Back running again, so who cares!
A perfect specimen of humanity at its peak! Go, Bootie!!!

[Bootie]

Just got back from the Specialist, operation next Thursday!

Arthritic shoulder joint and knackered tissue, but should be ok!

A quick cut, yank the tissue out, scrape the bone down a bit and tie it up tight, be good as new!

[GettingFaster]

No driving for 6 weeks, you'll have to run everywhere and knacker your knees even more!

[Bootie]

I don't really drive that much anyway, too many women on the roads!

I shall stick to the footpath and "Shanks' pony"!

[Vincent]

Injuries...this seems to be the best place to post the following:

In a quick and bad move pulled a back muscle.

The pain is located in the middle right side of the back, so I believe it seems to be the "lats".
I believed I have pulled a muscle, or a part of the muscle.

What is the best and more efficient way to heal it ? rest...? any sorts of creams, gels...?

How long before I am back to normal ?

Has anyone experienced similar things before ?

Also, this happened right after a 2 hour training, does that mean muscles are morefragile after effort ?

Many thank for you inputs,
V.