Common Swimming Injuries
The shoulder is the most common swimming injury. This is usually due to overuse from long practice sessions. The swimmer may feel a clicking whilst swimming indicating that the shoulder is about to 'go'. It is the constant overhead action as in freestyle, backstroke and butterfly that cause the problem often known as swimmers shoulder.
Eyes are a very common swimming injury and can become easily irritated from the chlorine in the water. Eyes can also become infected from the micro-organisms in the water. It is better to wear goggles and protect your eyes. Soft contact lenses are a problem as they can stick to the cornea. It is recommended to wait 20 to 30 minutes after leaving the water before removing lenses to avoid damaging the surface of the cornea. Also research has shown that soft contact lenses can protect the eyes from the chlorine in the water, but for soft contact lens wearers goggles are recommended.
Swimming is an excellent full-body workout that offers numerous health benefits, including improved cardiovascular fitness, muscle strength, and flexibility. However, like any sport, swimming can lead to injuries, especially if proper technique and preventive measures are not followed. This article explores the most common swimming injuries, their causes, prevention strategies, and treatment options to help swimmers stay healthy and perform at their best.
1. Swimmer's Shoulder
Description: Swimmer's shoulder refers to a range of shoulder injuries that result from repetitive overhead motions. It often involves inflammation of the rotator cuff tendons and bursa.
Causes:
- Overuse and repetitive arm movements.
- Poor swimming technique.
- Lack of flexibility or strength in the shoulder muscles.
- Sudden increase in training intensity.
Prevention:
- Focus on proper swimming technique and form.
- Incorporate shoulder-strengthening exercises into your routine.
- Gradually increase training intensity.
- Ensure adequate warm-up and stretching before swimming.
Treatment:
- Rest and avoid activities that aggravate the shoulder.
- Apply ice to reduce inflammation and pain.
- Perform physical therapy exercises to strengthen and stretch the shoulder.
- Consult a healthcare professional for severe cases.
2. Breaststroker's Knee
Description: Breaststroker's knee, also known as swimmer's knee, is an overuse injury affecting the medial collateral ligament (MCL) and the patellofemoral joint.
Causes:
- Repetitive breaststroke kick.
- Poor technique, particularly excessive knee abduction.
- Weakness or imbalance in the hip and leg muscles.
Prevention:
- Focus on proper breaststroke kick technique.
- Strengthen hip and leg muscles, particularly the inner thighs.
- Vary strokes to avoid overuse of the same muscle groups.
- Incorporate flexibility exercises for the hips and legs.
Treatment:
- Rest and reduce swimming activities, especially breaststroke.
- Apply ice to the affected knee to reduce pain and swelling.
- Perform physical therapy exercises to strengthen and stabilize the knee.
- Use anti-inflammatory medications if recommended by a healthcare professional.
3. Lower Back Pain
Description: Lower back pain in swimmers is often due to repetitive extension and rotation movements, particularly in strokes like butterfly and freestyle.
Causes:
- Poor body position and technique.
- Overuse and repetitive stress on the lower back muscles.
- Weakness or imbalance in the core muscles.
Prevention:
- Maintain proper body alignment and technique.
- Strengthen core muscles to support the lower back.
- Incorporate rest days into your training schedule.
- Perform regular stretching exercises for the lower back and hips.
Treatment:
- Rest and avoid activities that exacerbate the pain.
- Apply heat or ice to the affected area for pain relief.
- Engage in physical therapy exercises to strengthen and stretch the lower back.
- Consult a healthcare professional for persistent or severe pain.
4. Neck Pain
Description: Neck pain in swimmers can result from repetitive head movements, particularly during breathing in freestyle and butterfly strokes.
Causes:
- Poor breathing technique.
- Overuse and repetitive stress on the neck muscles.
- Lack of flexibility in the neck and upper back.
Prevention:
- Practice proper breathing techniques to minimize strain on the neck.
- Strengthen neck and upper back muscles.
- Incorporate neck flexibility exercises into your routine.
- Use bilateral breathing (breathing on both sides) in freestyle to balance the strain.
Treatment:
- Rest and avoid activities that strain the neck.
- Apply ice or heat to the neck for pain relief.
- Perform gentle neck stretching and strengthening exercises.
- Seek medical advice for persistent or severe pain.
5. Swimmer's Ear
Description: Swimmer's ear, or otitis externa, is an infection of the outer ear canal caused by water trapped in the ear.
Causes:
- Water remaining in the ear after swimming, creating a moist environment for bacteria and fungi to grow.
- Improper ear hygiene.
- Use of earplugs that irritate the ear canal.
Prevention:
- Dry ears thoroughly after swimming using a towel or ear dryer.
- Use earplugs designed for swimming.
- Avoid inserting objects into the ear canal.
- Use over-the-counter ear drops designed to dry out excess moisture.
Treatment:
- Keep the ears dry and avoid swimming until the infection clears.
- Use prescribed antibiotic or antifungal ear drops.
- Over-the-counter pain relievers can help manage pain.
- Consult a healthcare professional for severe or persistent cases.
Swimming injuries can be prevented with proper technique, adequate training, and attention to body mechanics. Understanding common injuries, their causes, and prevention strategies can help swimmers minimize their risk and enjoy the many benefits of this low-impact sport. If you experience any pain or discomfort while swimming, it's important to address it promptly and seek professional medical advice to ensure a safe and effective recovery. Stay informed, swim smart, and keep your body in top condition.