How to Develop Springboard Diving Skills?

That moment when a swimmer compresses his entire body in preparation for the ideal springboard dive is known as the hurdle, and it's an integral part of proper diving power and form. When it comes to hurdles, it's all about timing and posture, which is why timing drills are so important. Without the right timing during your hurdle, your dive might not be as balanced or powerful as it could be. Spend time with hurdle timing drills as part of your training, and you'll see better dives thanks to a more professionally timed setup.
Tape Drills
One of the best ways to practice your timing for hurdles is by taping off your diving board. Start by walking to the end of the springboard and mimicking the motions you go through when preparing for and leading up to a hurdle. Tape a line directly where the takeoff from the board occurs. Then, turn and walk three or four steps back toward the back of the board to tape off where the setup begins. Now, try out your distances to see how close you are. You might need to adjust the tape after trying a real dive, but once you have the distances right, you'll have a consistent benchmark for distance and setup in place.
Hurdle Jump
Your form is everything when perfecting the hurdle jump. In fact, without the proper hurdle before a dive, you might as well skip the dive altogether. Instead of wasting time getting wet with poor posture, try hurdle jumping on land to help build muscle memory while improving your form. Start by stepping the three or four strides you use to begin your jump, then practice your hurdle on dry land. Feel the way the power moves through your legs to compress your body and then thrusts you upward even without the use of a springboard. You can also try this exercise by jumping from a gymnastics springboard onto a thick mat.
Platform Jump
Once you've perfected the timing of the entire jump, from setup to hurdle, you still might need extra help in balancing your jump. Getting to the end of the board surface and losing your balance is a mistake that's hard to recover from and it all has to do with timing. Practice timing and balance by setting up a platform or gym mat. Walk to the end of the platform and practice hurdle form while focusing on when to stop short of the edge and then bounce upward to avoid losing your balance on the springboard.
Trampoline Drill
When you're comfortable with your performance on dry land, move to a fitness trampoline to work on the timing between the double bounce. A fitness trampoline has much of the same elasticity as a springboard, simulating the give in a board for better timing practice. Since you don't have as much room to move, start in takeoff position with your knees bent and your hands straight in front of your body. Then, bounce upward, focusing on form and the amount of time between the two bounces before your dive.

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Posted in: Swimming

Anaerobic Exercise Workouts for Swimmers

Over time, swimming increases endurance and strength as you exercise in a pool. Swimming laps or long distances improves your aerobic fitness, but most competitive swimmers need to perform at maximum intensity for short periods of time, using primarily anaerobic energy production. This energy pathway uses no oxygen to produce energy but unfortunately can result in the buildup of lactic acid in your muscles. This lactic acid buildup rapidly causes muscular fatigue, a real problem for the competitive swimmer.
Energy Production
There are two primary ways your body produces the energy necessary to propel your body through the water, and which system is used depends on the intensity and length of the event. Your aerobic energy system uses nutrients like carbohydrates, fats and proteins to produce energy by using oxygen to break down the fuel and produce adenosine triphosphate. Your anaerobic energy system uses only carbohydrates to produce energy. The anaerobic breakdown of these carbs produces lactic acid that builds up in your muscles, resulting in that burn and muscle fatigue familiar to many swimmers.
Long vs. Short Distances
The difference in long-distance swimming versus short-speed events is similar to running a marathon versus running a sprint. Swimmers who are competing in high-intensity events that last anywhere from a few seconds to a couple of minutes should train their bodies to endure the lactic acid buildup that will accompany this maximum-energy expenditure. Swimmers who compete in longer events using a more steady but less intense energy expenditure should train by performing more aerobic exercise at a lower intensity.
Endurance
You can determine which energy system you’re using by monitoring your heart rate. Basic endurance training involves working at between 65 percent and 75 percent of your maximum heart rate (MHR) by swimming 100 to 400 meters with only a few seconds of recovery time between sessions. As you begin to train at your anaerobic threshold, you should take this up to between 80 percent and 85 percent of your MHR by swimming about 200 meters at a time with only a few seconds of recovery time. Training for lactic acid tolerance involves swimming only 50 to 100 meters at 90 percent to 95 percent of the MHR, with about a minute between sets.
Train For Your Event
If your event requires you to finish strong with a buildup of lactic acid in your muscles, you need to train for it. During your training session, you should train your anaerobic energy system several times a week by performing shorter, high-intensity swims with only short breaks between exercises. As competition approaches, you should begin tapering off your workout to prepare for the event. The most important thing is to listen to your body and slow down a bit if you think you’re overdoing it, since too much lactic acid buildup can hamper your performance at the meet.

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Posted in: Swimming

Essentials of Shallow and Deep Water Swimming

The essentials of swimming remain the same whether you're paddling around a wading pool or taking a swim in the sea, far from coast. On the other hand, when swimming at significant depths, typically with the use of scuba gear, you must learn and abide by safety precautions and techniques. For beginning swimmers, just moving from the shallow to the deep end of the pool can be a meaningful transition.
Shallow vs. Deep Water: For Beginners
To the novice swimmer, paddling in deeper waters can be intimidating. Once you reach a depth where it's impossible to touch down with your feet, you must have the ability to keep yourself afloat, reliably, or be under the keen supervision of your swim instructor. However, while learning to swim under the instruction of a qualified teacher, going straight into the deep end can prove useful because the deeper water gives you space to tread without touching down.
Moving to Deeper Water
Before you begin to swim in deeper water, learn to tread water effortlessly and confidently. Walk out to the spot in a swimming pool where you can just touch down with your toes. Spend a few minutes treading water there, making large and gentle scissor sweeps with your legs, and then move into slightly deeper water. Continue treading in the slightly deeper water, letting your legs extend fully during each stroke. Only practice this maneuver when you have a swim instructor or lifeguard available.
Scuba Diving in Deep Water
If you're swimming through deep water with the assistance of scuba gear, your swimming style will change somewhat because you no longer need to regularly move up to the surface for air. While you no longer need to concern yourself with moving upward to breathe, you do need to monitor your oxygen supply system carefully as you swim. Because you must divide your attention between your scuba equipment, your entry and exit procedures, and whatever sights you are taking in, swimming at deeper levels is best done once you are highly proficient at basic swimming strokes and can perform them effortlessly. To get certified to scuba dive, you might be required to swim 200 to 300 yards and show that you can tread water for at least 10 minutes.
Water Depth and Speed
For competitive swimming, the depth of a pool and the depth at which an athlete swims can influence performance and speed. The design of the Water Cube pool used in the 2008 Beijing Olympics is 10 feet deep, making it 3 feet deeper than the past standard for competitive pools. According to an August 2008 story at NPR.org, Rowdy Gaines, an Olympic medalist and swimming commentator, partially credits the pool's depth and overall design with the many records broken during its use in the Olympics. If a pool bottom is too close to the swimmer, the friction between various currents of water can actually slow the swimmer.

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Posted in: Swimming

4 Things to Know About Team in Training (TNT) Swimming

TNT, or Team in Training, was created by the Leukemia and Lymphoma Society as a way to train for fundraising athletic events. According to the Leukemia and Lymphoma Society, TNT began in 1988, when Bruce Cleland of Rye, New York, formed a group that raised money and trained to run the New York City Marathon. He did this in honor of his daughter, Georgia, a leukemia survivor. Now, it is reported that more than 40,000 TNT athletes will participate in major marathons and triathlons to raise money for leukemia and lymphoma research.
TNT SWIMMING
TNT swimming is a structured exercise plan that uses swimming drills as a high intensity workout for those training for swim competitions or triathlons. This form of training uses an individualized competition system that involves using a watch or pace clock. It has the swimmer compete against his or her previous fastest time, and so on. While some of the training plans are for beginner swimmers, others are more advanced. The TNT training plans uses swimming intensity coupled with rest, which hones in on skills while raising your heart rate to maximal levels for weight loss. All workouts include a warm-up, a main set, drills and kicks.
FINDING T-PACE
For those training for a triathlon, the TNT swimming prototype might be useful. After a warm-up lasting 10 to 20 minutes, this drill calls for swimming 300 meters three times, with 30 seconds rest between each 300 meters. The main goal of each set is to perform at the highest average speed possible and have each 300-meter swim be within 15 seconds of each other. After completed, the T-Pace is found when an average for all three 300s is computed. Then, divide the average by three to establish a T-Pace for a 100 yard distance.
COOL DOWN
After the main set of TNT swimming, it is necessary to cool down with about 200 to 300 hundred yards of easy swimming. According to LifeFitness, the purpose of the cool-down is to slowly decrease the heart rate previously elevated during exercise. It's best to incorporate a cool-down period into exercise to prevent dizziness or fainting. Once the heart rate has returned to normal, it is necessary to stretch the muscles to prevent injury.
TRIATHLON PLANS
TNT offers a triathlon program that challenges people in swimming, cycling and running an Olympic-distance triathlon. It is a timed event, and the participants' times also include the transition times between each event. An Olympic-distance triathlon involves swimming 0.93 miles, biking 24.8 miles and running 6.2 miles. Triathlons are designed to build endurance and character as they challenge the individual in more than one discipline.

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Posted in: Swimming

Balance, Body Positioning and Speed Control Techniques in Swimming

Swimming is a sport that combines aerobic exercise with repetitive motion. Strokes must be executed with proper balance and form to maximize your efficiency in the water. A proper freestyle stroke involves extending your arms in front of your body to balance and propel you through the water. Other strokes benefit from arm placement in front of you, as well.
Balance
A lack of balance in the water can result in wasted energy during your strokes, reducing your speed and endurance. While putting your hands out in front of you aids your balance, kicking evenly and consistently is the key to keeping your body well-balanced in the water. In addition, making sure not to over-rotate your head and upper torso as your arm pushes out and over into the water helps you maintain balance.
Body Position
Body position is an important part of keeping your swimming stroke consistent and not adding any unnecessary distance to your swim. As you bring your left hand out of the water and back down into the water in front of you, your breathing should be consistent and efficient. Improper breathing techniques can throw off your body position as well as your balance. Proper body position also reduces your chances of injuring yourself while swimming.
Speed Control
Placing your hands in front of your body while swimming also helps you control your speed. While individuals in competitive, short distance races often focus on hitting their top speed, endurance swims require you to pace yourself properly. Placing your hands out in front of you at the end of a breast stroke or butterfly stroke helps you cut through the water, propelling you forward with the assistance of your legs.
Arm Extension Exercises
Strive to keep your arms strong and nimble even before you step into the pool. Arm extension exercises help you build muscle mass and improve your range of motion. To perform a triceps extension, sit down on a bench with a dumbbell in one hand. With your back straight, lift the dumbbell with both hands, bending at the elbows to place the dumbbell behind your head. From this position, slowly extend your arms up until there is no bend in your elbows. Slowly lower the weight back to its original position, repeating until fatigued.

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Posted in: Swimming

How to Lose Pounds With Swimming?

Losing 20 pounds by any method is a long-term project. The maximum rate for healthy weight loss, according to health counselor Maya Paul in an article for HelpGuide.org, is two pounds per week. Swimming to lose those pounds is a reasonable proposition, since swimming burns a significant number of calories each session. Once you've made up your mind to do this, the process is simple and straightforward. The hard part will be sticking to it until you've reached your goal.
Step 1
Set your timeline for losing 20 pounds. For the healthiest and most sustainable weight loss, set this for 10 to 20 weeks.
Step 2
Divide 70,000 by the number of weeks you've given yourself to lose 20 pounds. At 3,500 calories per pounds, that's how many calories you'll need to burn while swimming.
Step 3
Divide the results of Step 2 by the number of swimming sessions you can commit to in a week. If you were going for 20 weeks (3,500 calories per week), and could swim five times each week, the result would be 700. This is the number of calories you need to burn during each swimming session.
Step 4
Look up the calories you will burn in each swimming session, based on your pace and body weight. This total is different for each person.
Step 5
Use the information from Steps 3 and 4 to figure out how long each of your swimming sessions must last. For example, a 150-pound person swimming vigorously for an hour burns about 660 calories. A 70-minute swimming session would be enough to burn the 700 calories from Step 3.
Step 6
Work your swimming plan as faithfully as possible. Your weight loss plans will only work if you get in the pool.
Step 7
Weigh yourself once each week, preferably at the same time of day and on the same day of the week. Calorie calculating is an inexact estimate. By watching your body weight, you'll be able to adjust your program if you're losing too slowly or too quickly.

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Posted in: Swimming

Freestyle Swimming Fault Techniques

Freestyle swimming is a style used in swimming competitions, although it usually refers to the front crawl stroke because it is often the fastest mode of swimming. As with any athletic task, changes can always be made to swimming technique which will improve performance. Being aware of your freestyle faults and correcting them can improve your efficiency in the water and lower your times. Some swimming faults are more common than others.
Freestyle Swimming
Freestyle swimming competitors have a choice of various unregulated strokes such as front crawl and sidestroke, or officially regulated strokes such as breaststroke, butterfly and backstroke. Freestyle medley competitions, however, only allow unregulated strokes, and most swimmers choose the front crawl because it produces the greatest speed. The modern front crawl was developed in Australia in the late 1800s and is used as the preferred stroke almost exclusively in freestyle distances at the summer Olympic Games, according to the book “Swimming: Technique, Training, Competition Strategy.”
Regulations
Freestyle literally means any swimming style for individual distances and any unregulated style for medley competitions. In freestyle swimming competitions, the wall must be touched at every turn and at the finish, and some part of the swimmer must be above water at all times, excepting the initial dive-in and during turns. There are eight common distances swum in freestyle, ranging from 50 meters to 1,500 meters, including various lengths of relays consisting of up to four swimmers.
Common Faults
Perhaps the most common fault in freestyle swimming, especially while using the front crawl stroke, is poor breathing technique, according to Steven Shaw, author of the book “Master the Art of Swimming.” When you are swimming the front crawl, it is important to completely exhale when your face is in the water so you are able to take a full breath when you roll to your side. Other common faults include crossing your body's mid-line when your hand enters the water with each stroke, not fully extending your shoulder during the pull phase of the stroke, straightening your elbow too much through the pull phase and forgetting to kick consistently with your legs, which all significantly reduce your speed through the water.
Less Common Faults
Some less common faults with the front crawl include dropping your elbows too low as your hand is making contact with the water, slapping the water upon contact instead of cutting through it, not using enough long-axis torso rotation from side to side, entering your hand too early into the water without fully extending your arm and not keeping your legs close enough together while kicking, according to Alan Lynn, author of “Swimming: Technique, Training, Competition Strategy.” These five flaws do not reduce your speed as much as the more common five faults, but in competitive swimming, winning is often determined by fractions of seconds.

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Posted in: Swimming

4 Things to Learn About Frog Swim Stroke

Mastering the frog kick is necessary for doing the breaststroke. The breaststroke is the only stroke in swimming where the legs produce more power than the upper body. The ankles, knees and hips all must work together to get the right movement for a powerful frog kick. The kick gets its name from its similarity to the motion frogs use to swim, but it is also called the breaststroke kick.
Prep
Learning to properly execute a frog kick begins on land and then progresses to the pool. Lie face down on a bench with your legs hanging over the sides. Bring your knees toward your shoulders and open them greater than hip-width apart. Twist your lower legs to point outwards like a "V" as you swing your knees outwards. This is the thrust phase. Next, kick your legs back and outwards, slightly above hip level. Bring them together above the bench, which is called the insweep phase. The next step is doing the frog kick in the pool holding the edge.
Original Frog
Learning the motion of the frog kick holding the pool's edge helps, but eventually you have to use it to propel yourself through water. Your legs push your body forward, like oars propel a rowboat. The legs must move simultaneously. Also, turn your feet to point outward before you kick your legs back, just like a frog. Point the toes when you extend the legs. Practice with your hands against your chest as if in prayer.
Modified Frog
The whip kick is a newer version of the frog kick. It requires more flexibility in your knee and ankle joints and it may be more stressful on your knees. However, the whip kick is more efficient. A whip kick moves you forward like a motorboat's propeller instead of like oars. Bring your heels toward your glutes with as little knee bending as possible. Open your knees to hip width and twist your calves outwards. Quickly circle your lower legs down and outwards, then together as you extend your legs. The end position is the same for both kicks.
Progress
Once you learn the basic motions of the kick, it is time to begin a routine. Alternate between 30 seconds of swimming with a 30-second rest. Go slowly and let speed come naturally. Set reasonable goals, such as improving your technique or increasing distance. Each week, increase your distance by ten percent to reach your goal at a reasonable pace. Improve your technique by asking a coach or swim instructor to critique you. Work on fixing one or two mistakes, and then ask your instructor if you are getting better. Do not try to fix everything at once.

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Posted in: Swimming

Things to Know About Freestyle Olympic Swimming

Winning a gold medal in the Olympics is among the most impressive and recognized accomplishments in sports. Avid sports fans and casual observers are both likely to follow competitions in the summer Olympics, which occur only once in every four years. Freestyle races for men and for women range from short sprints to longer endurance events.
Summer Olympics and Swimming
More than 200 nations worldwide have National Olympic Committees and are eligible to compete in the winter or summer Olympics. Sports in the summer Olympics include athletics, or track and field, the triathlon, the pentathlon, gymnastics and aquatic sports, which include diving, water polo, synchronized swimming and swimming. Swimming event distances are from 50 meters to 10 kilometers. Each event has a required stroke, such as butterfly, backstroke, breaststroke and freestyle, or Australian crawl.
Individual Events
The lengths of the men’s freestyle events in Olympic swimming are 50 meters, 100 meters, 200 meters, 400 meters, or about one-quarter of a mile, 1,500 meters and 10 kilometers, or 6.2 miles. The lengths of women’s freestyle events are mostly the same as the men’s lengths. However, women compete in an 800-meter freestyle race instead of a 1,500-meter event. The 400-meter men’s and women’s individual medley requires 100 meters each of butterfly, backstroke, breaststroke and freestyle in that order, according to the International Federation of Swimming, or FINA.
Relays
Each relay team includes four men or four women. In the 4 x 100-meter freestyle relay, each team member completes 100 meters for a total team distance of 400 meters. In the 800-meter, or 4 x 200-meter, freestyle relay, each team member swims 200 meters using freestyle. In the 4 x 100-meter medley relay, each team member completes 100 meters using a distinct stroke. Backstroke comes first, followed by breaststroke, butterfly and freestyle, according to the International Federation of Swimming, or FINA.
Considerations
More than 80 nations participate in swimming in the Paralympic Games for athletes with disabilities, according to the International Paralympic Committee. As in the Olympics, events include breaststroke, backstroke, butterfly, freestyle and medley relays. Freestyle swimmers in the Olympics and Paralympic Games often compete in multiple swimming events. If you're interested in learning how to swim or becoming a faster freestyle swimmer, a local school or fitness center with a pool may offer swimming lessons or the opportunity to compete on a team.

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Posted in: Swimming

Cord Strecthing and Swimming

Swimming is an activity that requires not only strength but endurance as well. Your arms, legs and shoulders get a workout when swimming, but unfortunately injuries --- especially to the shoulder --- are more common that you may like. Strengthening the muscles of your shoulders can help minimize your chances of a rotator cuff injury by tightening the muscles around your joint to prevent the chances of a strain or tear. Check with your coach or doctor to see whether these exercises are right for you.
Double Arm Pullback
Anchor the center of the stretch cord around a door, chair or other sturdy object with an equal amount of cord on each side. Stand far enough away from the anchor that there is sufficient tension in the cord. Hold the one end of the cord in each hand and bend over at your waist. Keep your arms straight and lower your head as if you were performing the butterfly stroke. Push with both arms at the same time and bring your arms by your sides in a motion mimicking the motion of a butterfly stroke. Make sure that your hands travel past your hips and then return to the starting position. Repeat for your desired number of repetitions.
Chest Fly
Anchor the cord as you did for the exercise listed above and stand up straight holding the cords in front of you. Make sure that you have sufficient tension in the cords before starting this exercise. Straighten your arms out in front of your chest at chest height. Pull with both arms at the same time while keeping your elbows straight. Your arms should move toward your side and back in a "flying" motion, stopping when your hands are aligned with your shoulders. Repeat.
Reverse Fly
Anchor the cord at about chest height, using a door or other sturdy support. Face away from the object and hold one end of the cord in each hand. Stand with your feet about shoulder-width apart, your arms outstretched by your sides and your elbows straight. Keep your arms in line with your shoulders and push them toward each other until you can touch your hands together. Use a slow and controlled motion to return to the starting position. Repeat.
Biceps Curls
Stand with the middle of the stretch cord under your foot with sufficient tension in the cord. Hold the ends of the cord in each hand with your palms facing away from your body and tuck your elbows to your sides. Keep your elbows tightly tucked in to your body and bend both arms at the same time, stretching the cord. Continue bending your arms until your hands reach your shoulder. Hold this contraction for a second and then use a slow and controlled motion to return to the starting position. Repeat.

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Posted in: Exercise and Fitness,Get Fit,Stretching Exercises,Swimming

Swimming Basics

In swimming, the adage "no pain, no gain" does not apply to your shoulders. The minute you feel a twinge of discomfort when you raise your arms above your head, assess the cause. Continuing with the status quo in your routine can result in rotator cuff injuries that might eventually require medical intervention.
Basics
Your rotator cuff consists of a group of muscles and tendons that support your shoulder joint and link your upper arm to your shoulder blade. When the muscles suffer from injury or overuse, they weaken. Lacking sufficient support, tendons bear the brunt of holding your joint in place. When those tendons stretch or fail, you get joint instability and pain. Muscle tears, tendon strains or inflammation or damage to the cartilage insulating the joint socket all contribute to rotator cuff problems, according to the Merck Manuals.
Causes
As a swimmer, you rely heavily on your shoulders for propulsion. The continued wear and tear from thousands of repeated stroke movements over the years make rotator cuff problems common -- so common that swimmers call the condition "swimmer's shoulder." Bad technique increases your risk for rotator cuff injury, so in addition to consulting your doctor, turn to an experienced swim coach for stroke analysis, USA Swimming says.
Symptoms
You usually feel pain when you lift your hand above your head if you have rotator cuff problems. Symptoms can also include shoulder tenderness when you lie on it or reach out your arm in front or in back. You might also experience weakness in your affected shoulder and lose your usual range of motion. When you experience symptoms, you might feel like swimming past the pain, but taking a few days off from any activity is wise. If you can't go a day without being in the pool, do kicking exercises instead of swimming.
Prevention
You must strengthen and balance the muscles that stabilize your shoulder joint to prevent "swimmer's shoulder." The external rotator muscles can shorten and contract due to the exaggerated use of the internal rotators in swimming. Talk with a fitness expert about exercises that can stretch out and build the external rotator muscles. Your abdominal core muscles also contribute to shoulder stability, as do the muscles surrounding your shoulder blades and supporting your upper back. Apart from strength and stability workouts, you should follow your swim coach's advice about your stroke mechanics, USA Swimming says. She will watch you swim and adjust the minor flaws that could cause you major problems in the future.

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Posted in: Sports,Swimming

Why Kids' Shoulder Hurt While Swimming?

A child's shoulder pain while swimming can be disturbing, especially if she has never experienced it before. It can occur if your child participates in competitive swimming --- or even if she just frequently swims in the neighborhood pool. Because symptoms can be severe, it is important to understand why a child can experience shoulder pain while swimming and how it can be treated.
Symptoms
Swimming-related shoulder pain can vary from mild to debilitating. A child can experience it when he moves his arm while swimming, especially while reaching or raising it up overhead. Pain can be accompanied by a variety of other symptoms including inflammation, irritation, swelling and weakness of the tendons and muscles in the shoulder area. A child can also experience shoulder instability or limited range of motion.
Causes
The repeated shoulder motions involved with swimming can lead to shoulder inflammation or rotator cuff or tendon tears. Poor swimming technique, such as crossing the hand over the middle of the body when it enters the pool can impinge the biceps tendon, resulting in shoulder pain. In addition, overusing the muscles and tendons in the shoulder area with excessive swimming or using a kickboard can fatigue the shoulder and make it susceptible to sprains and strains. Unilateral breathing, such as turning the head to the side to breathe while swimming, can also trigger a child's shoulder pain.
Treatment Options
Have your child rest and avoid swimming or any activity that triggers shoulder pain. Apply ice to the shoulder area for about 20 minutes and give her an anti-inflammatory medication like ibuprofen to help treat any pain or inflammation. Seek medical attention if pain is severe, chronic or does not respond to home treatment. A doctor can show your child physical therapy exercises, inject a steroid or surgically repair an injury.
Prevention
To prevent future shoulder pain while swimming, teach your child the proper freestyle stroke. His hand should always enter the water with his small finger first and with his palm inward. Teach your child to stretch out the muscles in his neck, shoulders and chest prior to swimming. This will help warm up the muscles in the shoulder area and help prevent impingement or other injury.

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Posted in: Sports,Swimming

Shoulder Fitness Guide for Swimmers

Swimmer's shoulder is an inflammation of the tendons of the shoulder that is often caused by the repetitive overhead arm motion of the freestyle stroke. The result is pain and weakness in the shoulder. MedlinePlus recommends that rehabilitation includes exercises to strengthen the muscles of your rotator cuff, particularly the external rotators.
Lying External Rotation
The lying external rotation exercise isolates the external rotator muscles of your rotator cuff. Lie on your side with your affected side up, your upper arm resting on your side, elbow bent at 90 degrees, and your forearm draped across your stomach. Hold a light weight in your hand. Slowly rotate your shoulder so that your hand and weight move up towards the ceiling. Keep your upper arm tucked into your body and your elbow frozen at 90 degrees throughout the movement. Carefully return to the starting position. Complete 10 to 20 repetitions daily.
Weighted Shoulder Roll
The weighted shoulder roll works all of the muscles of your rotator cuff and improves range of motion in your injured joint. Stand with your arms at your side and hold a dumbbell in your affected hand. Roll your shoulder forward, up toward your ears, back, then down again. Move your shoulder through the greatest possible range of motion without causing pain. Alternate one front-to-back rotation with one in the opposite direction until you have completed five to ten in each direction.
Side Raises
Side raises strengthen your rotator cuff muscles in a dynamic fashion. Stand with your feet slightly apart and hold a dumbbell in each hand. Leading with your little fingers, slowly lift the weights out to your sides until they reach shoulder-level. Pause here, then carefully return to the starting position. This exercise can be performed with a resistance band. Complete 10 to 20 repetitions of the exercise.
Abduction with Retraction
This exercise is designed to encourage correct biomechanics of the shoulder joint. Stand or sit tall with your back straight. Squeeze your shoulder blades together as much as possible and bend your elbows to 90 degrees. Keeping your shoulder blades together, lift your bent arms straight out to the sides until they reach shoulder-height. Pause here and then lower your arms back to your sides. Complete 10 to 20 repetitions.

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Posted in: Sports,Swimming

Exercises for Swimmer's Shoulders

Swimmer's shoulder is a condition in which the shoulder muscles become inflamed and irritated. It can be caused by a variety of errors such as improper swimming technique, excessive swimming or overtraining and improper breathing. Because swimmer's shoulder can be extremely painful, it is important to understand ways that it can be remedied and prevented.
Revise Swimming Style and Technique
You can treat and avoid swimmer's shoulder by practicing proper form while swimming. Your hand must enter the water with your palm facing inward and your little finger hitting the water first. Do not allow your hands to cross the middle of your body while swimming. Gradually increase your swimming intensity and frequency instead of pushing yourself and wearing out your shoulder muscles.
Stretching and Exercise
Stretch out and strengthen your shoulder and arms about an hour before and after swimming to help loosen up your muscles and joints. For example, stretch the rotator cuff muscles in your shoulders by doing shoulder raises. Or hook an exercise band beneath your feet and pull your elbows back and up in a rowing motion. You can also stretch and strengthen the core muscles of the abdomen and lower back on an exercise ball to help minimize swimmer's shoulder.
RICE
Follow the RICE protocol, using rest, ice, compression and elevation. Rest your shoulder and avoid swimming to help reduce pain, inflammation and additional injury. Place a sealable bag full of ice or a cold pack against your shoulder for about 20 minutes to help constrict the blood vessels in your shoulder and reduce symptoms. Wrap your shoulder with an athletic bandage and elevate it to help facilitate the drainage of the blood and fluid that can cause swelling and pain. Take a nonsteroidal medication such as ibuprofen to control symptoms as your injury heals.
Surgery
Severe swimmer's shoulder may require surgical intervention, especially if it has caused tears or the shoulder is surrounded by severely inflamed tissue. A doctor can perform arthroscopic surgery, a process in which a small camera is inserted beneath the skin. This camera, called an arthroscope, can look at the shoulder muscles to determine the extent of injury or even repair the damaged tissue that surrounds your injured shoulder joint.

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Posted in: Sports,Swimming

Rotator Cuff Shoulder Muscles and Swimming

Your rotator cuff is made of muscles and tendons in your shoulder. These muscles and tendons allow your shoulder to have a great range of motion and provide support. Swimming is a good aerobic activity but can cause a rotator cuff injury like swimmer's shoulder because it involves repetitive motion and repeated use of the shoulder muscles. Though swimming can be rough on the shoulders, there are ways that you can prevent an injury.
Swimmer's Shoulder
Swimmer's shoulder is an injury of the shoulder that can involve the rotator cuff muscles. Approximately 65 percent of competitive swimmers will experience a shoulder injury at some point, according to Cleveland Clinic. Consider that a competitive swimmer can swim six to eight miles a day and may do up to 1 million strokes a year. This repeated use and constant rotation of the shoulder contributes to this injury. If you have a chronic injury that involves the rotator cuffs, muscles can tear or become inflamed.
Symptoms and Treatments
The symptoms of swimmer's shoulder depend on which muscles are involved. In a typical injury, pain may be worse at night and may affect sleep, your ability to swim and arm and shoulder rotation. A rotator cuff tear involves inflammation and pain and needs to be evaluated by a doctor. Treatment may involve resting the affected shoulder or exercise therapy. Medications can also be used to help with pain. If you have a torn rotator cuff, surgery may be required in severe cases.
Prevention
It is important to stretch for five to 10 minutes and warm up before you swim. Equally as important is strengthening the muscles you will use for swimming. Pay attention to your body and learn the difference between normal muscle soreness and early signs of an injury like decreased range of motion, weakness and pain. If you swim through shoulder pain, you may make the injury worse and harder to diagnose. See a doctor if you experience symptoms of an injury.
Two Strengthening Exercises for Swimmers
The Cleveland Clinic indicates that strengthening exercises are important to avoid shoulder injuries. If strengthening exercises cause pain or feelings of weakness, stop because you may already have an injury.
Protract your shoulder muscles by laying flat on your back and holding 1- to 5-lb. weights in each hand. Push your arms straight toward the ceiling by keeping your back against the floor and your elbows straight. Slowly lower your hands to your sides.
Perform an active resistive internal rotation exercise. Lie on your back and grasp elastic tubing that is attached to something stable at one end, with your elbow bent at a 90-degree angle and your forearm lying on the ground and pointing away from your body. The tubing should have some tension. Keeping your elbow at your side, bring your hand holding the tubing across your body in a semicircle so your forearm comes to rest across your torso. Repeat this exercise using each arm.

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How not to injure Shoulder in Swimming?

Overwork In the Water
Shoulder injuries are most common among swimmers, due to two factors. First, swimming requires that you use the same repetitive overhand motions hundreds of times in a single workout. (For example, you can use the same rotation in your shoulder 400 times in a single 1000 meter workout.) So your shoulder can easily be overworked. The second reason is the natural instability of our shoulders, due to the fact that the shoulder joint has the most range and flexibility of any joint in the human body.
Balanced Shoulders
Shoulder injuries can occur due to overuse, improper training and incorrect form. Shoulder function depends on muscles in the rotator cuff around the shoulder, muscles that control the shoulder blade, lower back and abdominal muscles and ligaments in the shoulder. Imbalance of the muscles around the shoulder is a major source of injury. Often swimmers will focus on developing their chest, abdominal and arm muscles while ignoring their back muscles. This kind of training causes an imbalance in the shoulder joint that can lead to impingement, rotator cuff tendonitis, and ligament tears.
Don't Just Jump In
The best ways to prevent shoulder injuries is to strengthen the shoulders and use proper stretching techniques before any workout. For weight training, you need to be aware of the muscles that you train and learn to incorporate back and shoulder muscles into your training regimen. The training that you do also needs to be monitored. Chart how much you increase your training and progress incrementally. Never overextend your shoulder joint, which can cause tendon damage. Stretching is a simple way to ensure that your shoulders are ready for a workout. You can either use stretches alone or with a resistance band to create resistance. Use simple stretches that are similar to the motions you use while swimming.
Stress Free Swimming
Swimming isn't a high impact sport but the shoulder is under a lot of stress. There are also several things you can do while swimming to prevent shoulder injuries. Doing a complete warm up and cool down swim with any workout is important. This gives you time to slowly warm up the muscles and ligaments in your shoulder for the workout and allow you to stretch during the slow swim. Using proper swimming technique is another way to avoid injuries. One of the most common mistakes is not bending the elbow when doing underwater pulls. This may seem like a minor mistake but it puts all the stress of the pull on the shoulders and can lead to problems. Varying your workouts also helps avoid problems. Change how much you use all four strokes during a work out. Using the same stroke uses the same motion again and again which leads to injuries.

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Exercises that Relieve Heavy Shoulder for Swimmers

Swimming is a sport that relies heavily on your shoulders, leaving them susceptible to injury. Swimmer's shoulder is a broad term used to describe almost any pain or inflammation in the shoulder due to swimming. Typically brought on by poor technique, overuse and muscular imbalance, swimmer's shoulder can be prevented. Talk to your doctor about your pain and consult a swim coach to develop a proper training regimen which improves technique and strength to prevent injury.
Shoulder Anatomy
Your shoulder is a complex structure that is composed of three separate joints -- the glenohumeral, the acromioclavicular and sternoclavicular joints. The three main bones that form its structure and function are the collar bone, shoulder blade and upper arm bone. Cartilage within the joint cushions the bones, ligaments hold your bones in place, and tendons and a variety of muscles move your shoulder through its range of motion. Due to its complexity and plethora of components, your shoulder is easily injured.
Swim Technique
Overhead swimming strokes, like the butterfly and freestyle strokes, move your shoulder through a large range of motion. Improper technique can lead to muscle, tendon and ligament injury. In particular, your rotator cuff muscles are vulnerable to injury while performing overhead strokes. In comparison to other muscles in your shoulder, the rotator cuff muscles are small. Poor technique can lead to fatigue of the rotator cuff and a subsequent compensation by the larger shoulder muscles. As a result, your upper arm bone is pulled too far up into the shoulder socket, increasing injury risk. Keep a bend in your elbow during your pull phase and avoid crossing your hand over your body's mid-line as it enters the water.
Overuse Injury
Every time you work out your body experiences microscopic tears in its soft tissues and bones; with adequate rest, these heal and create stronger tissues. However, maintaining a longer "tear down" phase can lead to injuries. One sign of an overuse injury is a drop in performance. Consistently completing your normal workout at a slower pace can indicate you are overtraining. Muscle fatigue, soreness and pain are your body's ways of signaling an injury. Talk to your doctor and a professional coach if you experience these symptoms. Rest, cross-training and decreasing your intensity can help improve your symptoms.
Muscle Imbalances
Muscle balance is important for optimal performance and injury prevention. Stronger or tighter muscles pull more heavily on bones, creating anomalies in your postural alignment. For instance, a common postural imbalance is seen in individuals with slightly rounded shoulders -- the chest muscles are tight while the upper back and rotator cuff muscles are weak. Your posture negatively affects your shoulder's range of motion, the impact of which is compounded during physical activity. Unilateral breathing, or breathing on one side of your stroke, can also lead to muscle imbalance and shoulder injuries. Balancing your muscle strength and flexibility and breathing bilaterally can reduce injury incidence.

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3 Basics of Swimming

Swimming is one of many sports that places stress on an athlete's shoulders. The higher the level of competition, the more of a burden a swimmer places on his muscles and joints. Professor of Orthopaedics and Sports Science Lennard Funk noted that competitive swimmers may swim an estimated 6 to 8 miles per day while training. Proper training helps build sound fundamentals. At the same time, working out too hard is one of the main causes of shoulder injuries in swimmers.
Shoulder Anatomy
The shoulder is made up of three bones and three main joints. The bones are the scapula, or shoulder blade, the clavicle, otherwise known as the collar bone, and the arm bone, the humerus. The Glenohumeral joint is the ball joint that provides rotation. The acromioclavicular joint allows you to move your arms above your head, and the sternoclavicular joint, which is central in stressful movements such as throwing or pushing.
Swimmer's Shoulder
One of the most common swimming ailments is swimmer's shoulder, in which the shoulder becomes inflamed from overuse, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. The source of swimmer's shoulder begins with the mechanics of the stroke. The pull-through is when the hand drives through the water, putting stress on the muscles. During the recovery phase the arm moves out of the water and rotates through the rest of the stroke. Muscles are prone to fatigue during this phase.
Rotator Cuff Injuries
Swimmers can also suffer from severe injuries to the shoulder, specifically the rotator cuff. The rotator cuff is made up of the muscles that help provide stability and rotation in the shoulder. An acute tear is caused by a quick, traumatic movement that puts extreme stress on the muscles and joints. The swimmer gets a tearing sensation in the shoulder, then a sharp pain through the arm. A chronic tear is the result from stress on the shoulder over a stretch of time.
Prevention
The best way for swimmers to avoid shoulder injuries is going through a full warmup before competing and using the proper fundamentals in the water. Body rotation is step one. The body should swing from side to side with each stroke so that the chest points toward the sides of the pool. This will put less stress on the shoulders as they move. Your hand should enter the water fingers first. In addition, proper posture will help create better mechanics.

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Shoulder Care Tips for Swimmers

Swimmer's shoulder is an overuse injury that is most often caused by the repetitive overhead arm motion you use during the freestyle stroke. Many factors contribute to this inflammatory condition, which is caused by chronic irritation to the soft tissues, or muscles, tendons and ligaments, in your shoulder. Swimmer's shoulder also is sometimes called impingement syndrome. If you suffer shoulder pain when swimming, you are not alone. Some 65 percent of competitive swimmers at some time have shoulder problems, according to the Cleveland Clinic.
Symptoms
In the initial stages of this condition you will have shoulder pain while swimming. Sleeping on the side that hurts will likely aggravate the pain. If your problem becomes advanced, you'll also have pain when you are not swimming. Your shoulder will become progressively more tender when touched. If you have shoulder pain when swimming it's important to visit a doctor for a proper diagnosis of which muscles, tendons and ligaments are involved.
Causes
If your pain is due to the most common type of impingement syndrome, or swimmer's shoulder, then muscle imbalance likely is the root of your problem, according to the Southern Pacific Master's Association. Your pectorals and lats, or large internal rotators, are used in the pull phase your freestyle stroke. Your smaller and weaker external rotators including your rotator cuff muscles are used in your recovery phase. The more common problem is weak external rotators, but your problem may be with either muscle group. If the problem is with internal rotators, you may have overdeveloped pectoral muscles along with underdeveloped rhomboids, upper lats or other muscles, which leads to shoulder instability. Seek advice from a doctor or physical therapist on which exercises are appropriate for strengthening weak muscles, advise the experts at the Cleveland Clinic.
Risk Factors
Other issues can raise your risk for swimmer's shoulder. These include over-training in which you do not allot enough recovery time, insufficient body roll, too much internal rotation during the catch phase so your thumb and index finger enter the water first with your palm facing outward instead of your middle finger entering first. Letting your hand cross the midline during your pull-through phase is another common cause. Another possible cause is cantilevering at the shoulder in the arm opposite your breathing side, common among swimmers who use one-sided breathing. If your elbow isn't cocked at the beginning of your catch phase, this will aggravate impingement syndrome, says chiropractor Jessica Seaton, author of the Southern Pacific Master's Association article "Swimmer's Shoulder." Using hand paddles that are significantly larger than your hand and don't have drainage holes also strain your shoulders during the pull-through phase. Extending your arms and swimming with a kickboard for long periods of time is another possible cause.
Prevention
Proper swimming technique is the key to preventing swimmer's shoulder. The best way to correct your form is to gain instruction from a swimming coach, according to Nicholas Institute of Sports Medicine and Athletic Trauma in New York. Stretching also will help prevent this syndrome. Focus on stretching your triceps by raising your arm over your head, palm facing front. Bend your elbow. Attempt to reach the same-side shoulder blade, using your opposite arm to gently push your elbow back. Perform an infraspinatus stretch by extending your arm directly in front. Bend the bend your elbow across your body. Gently pull the elbow across your body with your other hand. Stretch your chest muscles by putting your elbows against a doorframe at a 90-degree angle. Rest your forearms on the frame, then step forward to gain the stretch. Stretch your levator scapulae. Replicate the first part of the triceps stretch, but look toward your opposite hip instead of pulling to stretch your arm muscles. Use your opposite hand to pull your head in the direction of your hip opposite. Perform an axial extension by pulling your chin back and down, like you are trying to make a double chin. Perform an upper trapezius stretch by leaning your head to one side and attempting to bring your ear toward your shoulder.

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Shoulder Exercises for Beginner Swimmers

The shoulders are heavily involved in every swimming stroke. According to Dr. Scott Rodeo, chairman of USA Swimming Sports Medicine, pain in the shoulder is common in swimmers and is often referred to as swimmer's shoulder. Rodeo says that overuse and fatigue of the muscles is a common cause of pain and injury, but certain exercises can help improve shoulder function and prevent injury.
External Rotation
The external rotation exercise is designed to isolate and work the rotator cuff muscles in the shoulder. The rotator cuff muscles are four small muscles that help to rotate and lift your arm. Start by holding a resistance band in your hands with your elbows bent at a 90-degree angle so that your forearms are parallel to the floor. Squeeze your shoulder blades together and keep them squeezed throughout the exercise to further isolate the rotator cuff muscles. Pull your hands apart as far as you can while keeping your elbows still. Hold the farthest position for two seconds and then return to the starting position to complete one repetition.
Shoulder Raises
The shoulder raise is designed to strengthen the shoulder muscles and is performed using no resistance or very light weights of under 5 lbs. Start with your arms straight at your sides and and your thumbs up. Lift up your arms, keeping them straight and making sure your thumbs stay up and pointed to the sky. Lift your arms all the way to head level. Hold the peak position for two seconds and then return to the starting position to complete one repetition.
Hitchhiker
The hitchhiker is performed with no weights or very light weights of 2 to 3 lbs. for advanced users. This exercise is designed to strengthen the muscles that control how the shoulder blade moves and take pressure off the rotator cuff. Lie on your stomach on the floor with your legs extended together and your arms fully extended out to your sides. Put your thumbs up like you are hitchhiking. Squeeze your shoulder blades together to further isolate the shoulder muscles. Then simply lift your hands off the floor and toward your head as far as you can. Hold the peak position for one to two seconds before returning to the starting position to complete one repetition. Try to hold the position for at least two minutes, but build up to that level if you cannot hold for that long as a beginner.
Shoulder Stretches
Stretching the shoulder muscles before you swim can strengthen them, give you more range of motion and help to prevent injury. The reaching-up shoulder stretch involves placing one hand at a time behind your back and reaching up the middle of your back between your shoulder blades as high as you can. Reach as high as possible and hold that position for at least 15 seconds before repeating with the other arm. The rotator stretch can be done with a stick, rod or resistance band. Start by placing your arm out to the side so that your elbow is at a 90-degree angle and your upper arm is parallel to the floor. Hold a band or stick with that hand and let the stick pass behind your arm. Grab the other end of the stick and pull it forward to feel a stretch in the shoulder. Hold the stretch for at least 15 seconds and then repeat with the other arm.

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