Swimming is an excellent full-body workout, but like any sport, it comes with the risk of injury. Here are some tips and exercises to help prevent common swimming injuries:
Always start with a proper warm-up to prepare your muscles for the workout ahead. This can include light cardio and dynamic stretching.
Arm circles: Stand with your feet shoulder-width apart. Extend your arms out to the sides and make small circular motions. Gradually increase the size of the circles. Do 10 forward and 10 backward.
Poor technique can lead to overuse injuries. Work with a coach to ensure you're using proper form in all your strokes.
Crossing the midline during freestyle can lead to shoulder injuries. Keep your hand entry in line with your shoulder.
A strong core and shoulder muscles can help prevent injuries and improve your performance.
Plank: Hold a plank position for 30 seconds, gradually increasing duration as you get stronger. Remember to keep your body in a straight line from head to heels.
Incorporate other forms of exercise into your routine to prevent overuse injuries and improve overall fitness.
If you feel pain, stop and rest. Pushing through pain can lead to more serious injuries.
If you experience sharp pain, swelling, or loss of range of motion, consult a healthcare professional.