tips for swimmers
injury prevention tips
If you are not a skilled swimmer, than taking lessons to help work on your stroke form is a very good idea. Learning how to swim properly will increase your efficiency in the water and allow you to go considerably faster. Download our "Stroke Mechanics" tip sheet to learn more about stroke form.
Once you are fairly competent in your swimming form, speaking with a swimming coach to help develop a conditioning program is very beneficial. A structured program will help you progress with less risk of over-training as well as making it more entertaining by changing up aspects of the workout. Download our 'Conditioning Program' tip sheet to learn more.
Begin a Functional Strength Training program specifically designed for swimmers. Download the'Starting Functional Strength Training' tip sheet below to help you get started!
Though hard to believe, it is possible to suffer from dehydration while swimming. The body does not sweat while in the water but it burns water while exercising there for there is a need to drink some water or sports drink during the swimming workout. Drinking a few sips between laps is usually recommended over drinking a good amount all at one time.
Stretching after a swim is an effective way for promoting muscle recovery and increasing range of motion. If you are injured, it is recommended to stretch the injured area prior to exercise after a short warm up.Download our "Swim Stretching" tip sheet to learn more.
For healthy athletes, however, stretching prior to swimming does not provide the benefit that was once thought it did. In fact, range of motion gained from stretching prior to exercise is generally lost 6-9 minutes after beginning activity and can actually slow you down. By stretching, the contracting fibers of the muscle are pulled apart, which limits the twitch rate of a muscle and therefore slows you down. For the most benefit, focus your efforts on a functional warm-up and stretching after your workout.
Ice If You Are Hurting ice the sore muscles and joints for 15-20 minutes after a swim and you may limit the possibility of lingering pain.
functional training program
Download these guides totraining exercises specifically for swimmers:
- Starting a Conditioning Program
- Leg Exercises
- Free Weight Exercises
- Exercises with Exercise Tubing
- Exercises with Medicine Ball
These tips can help in starting a Functional Strength Training program:
- Starting Functional Strength Training
- Balance Exercises
- Body Weight Exercises
- Core Training Exercises
- Jump Training / Plyometrics
Is it too late for injury prevention? Call 864-675-HURT for help and advice.