January 2016 Physio Tips

Injury prevention

Ben Heath

Activate Physiotherapy & Pilates

I’m sure you’re all training hard for the swim on 19 March. Activate Physiotherapy has put together some great tips for injury prevention and getting the most out of your swim stroke.

The most common injuries associated with open water swimming/long distance swimming can include:

-Shoulder impingement

-Tendinopathy of the rotator cuff

-Upper back stiffness/pain

-Neck tightness and pain

These injures can range from mild to severe. To help prevent these during periods of intensive training, simple stretches and exercises are vital.

Activation Exercises

Upper back rotation

Lie on your side with your knees bent at a 90-degree angle. Place both hands together outstretched in front of you. Peel the top arm out and across towards the opposite side, then slowly roll back to starting position. Repeat 10x on each side.

Rotator cuff activation

Stand upright and place a rolled up towel between your elbow and your body. Using a small 1-2kg hand weight, gently rotate your hand away from your body then slowly rotate your hand back towards your body. Keep the elbow fixed during the movement. Repeat 10x on each arm.

Stretches

Spikey ball release

Standing next to a wall, raise your elbow up to shoulder height. Place the spikey ball between your shoulder and the wall. Applying a gentle pressure against the ball, roll the ball from the back of the shoulder to the middle of the shoulder blade. Repeat 15x times or until tension eases. Perform the same exercise on the other side.

Pec stretch

Holding a towel on each end, raise outstretched arms above your head until you start to feel a gentle stretch across your chest. Hold for 40 seconds.

Jan 22 2016 - 11:00am