Prevention shoulder joint

How can I prevent swimmer's shoulder?

Swimmer's shoulder can be prevented by using proper freestyle stroke. The hand should enter the water with the small finger first and the palm facing inward. When the hand enters the water it should not cross the middle of the body to avoid impingement. For further stroke instruction, seek the advice of a swimming coach.

Swimmers should avoid rapid increases in training distances or frequency of training as this is likely to wear out the shoulder muscles leaving them at risk for impingement and shoulder pain.

Stretching shoulder, chest and neck muscles will help to prevent a swimming posture that is conducive to impingement.

Generally, swimmers have tight neck, chest and anterior shoulder muscles that cause them to assume a hunched over posture.

Tricep stretch: Begin by raising your arm directly over your head with your palm facing front. Bend your elbow and try to reach the shoulder blade on the same side of you body. Use your opposite arm to push your elbow back.

Doorway stretch to the pectoralis major: Begin by placing your elbow against the frame of a door. Keep the angle between your trunk and your arm at 90 deg. Rest your forearms against the door frame. Step forward with one foot to feel the stretch.

Upper trapezius stretch: Lean your head to the side trying to bring your ear towards yourshoulder without lifting your shoulder

Levator scapulae stretch: Begin by placing one arm as in the first part of the triceps stretch. Look towards your opposite hip and use you free hand to gently pull your head towards your hip.

Infraspinatus stretch: Extend your arm out directly in front of you and bend your elbow across your body. With your other hand gently pull your elbow across your body.

Latissimus dorsi stretch: Raise both arms overhead and place palms together interlocking fingers. At shoulders lift arms upwards with fingers remaining intertwined.

Axial extension: Pull your chin down and backwards as if trying to make a double chin.

Always take time to warm up and stretch. Research studies have shown that cold muscles are more prone to injury. Warm up with jumping jacks, stationary cycling or running or walking in place for 3 to 5 minutes. Then slowly and gently stretch, holding each stretch for 30 seconds.