Aches and pains of swimmers
As a swimmer, I’m aware of the frustration injuries cause and I think we can help identify causes and prevent many of them.
If we decide to follow all the advice to get fit and active it is exasperating if we then get injuries. That certainly takes away the fun and out the window goes our enthusiasm too! One of the most important factors to understand is the “no pain, no gain” cliché.
There is a very real difference between exercise induced general muscle “stiffness and discomfort” and the “pain” of injury that is usually localised or reproduced with specific positions or movements. Persisting through pain makes injuries worse and more complicated thus prolonging rehabilitation.
Clinically I see many mature swimmers frustrated with neck problems or headaches gradually worsening as they continue training. The underlying causes may not be obvious.
Over the years most people develop a rounding of the thoracic (middle) spine lessening rotation and extension (backward tilt). Gradually the neck needs to push to the end of range to look forward and breathe during free, fly and breastroke. Injuries arise from the repeated strain on tissues and joints. Often pain is latent or minor so swimmers may persist or change technique, inadvertently compounding problems. Kicking with a board or using a pool buoy (which raises the hips) both require increased neck extension; while fins may restrict body roll requiring more rotation. Swimmers should report developing neck pains and headaches early so they can analyse their body position and program. Mixing training routines, identifying aggravating drills and modifying technique may prevent injuries.
As explained, one common feature that develops over time is stooping or rounding of the thoracic spine (kyphosis). Swimmers usually need to work on thoracic stiffness with stretching and exercises
From side on view the body should have a gently curving spine, arched forward at the neck and lower back (lordosis), and backward in the middle. An increase in the rounding of the back leads to problems mentioned earlier.
How do we stop the hunching?
There is a lot we can do in the pool but remember we spend more time out than in.
Swimmers must work on good posture and understand the need to avoid slouching by using lumbar supports and good quality seating. In the pool, simple stretches can be incorporated between brackets which are best to do when the body is warmed up.
To stretch the thoracic spine it’s best to clasp hands behind your neck, and with elbows out, gently rotate, tilt sideways and arch backwards (not forwards). Then for the neck, keeping your head level, stretch backwards allowing the thoracic spine to arch in a “chin tuck”.
A few of these for 5 seconds or so is a start and swimmers should be encouraged to do these regularly during the day to maintain and improve range.
Max Kavanagh – Physiotherapist and Director of Back In Motion Brighton