What makes swimming such a great form of exercise?

Swimming is one of the best forms of exercise you can possibly do! This does not just pertain to “lap” swimming. Any exercise in the water, aerobics, walking, running, or body weight training, is an extremely beneficial form of exercise. The benefits of general exercise are very well known. What makes swimming unique and sometimes more beneficial are the properties of water. The buoyancy of water reduces compressive forces from gravity, hydrostatic pressure provides gentle compression to reduce pain and edema, and viscosity (resistance of water) provides a natural resistance for strengthening. In short, the water provides a gentle, less compressive, yet still physically demanding medium for exercise. Some studies have shown that running in water burns far more calories compared to running on land. Couple this with less compressive forces on your joints and you have a very effective, pain-free way of exercising!

Why Swim?

1. Less compressive forces from gravity on your joints
2. Natural resistance from the water combined with water pressure for support
3. Works out EVERY muscle in your body
4. Reduces risk for a large number of chronic diseases
5. Weight loss
6. Regulation of blood sugar
7. Improved sleep
8. Improved mental health

What injuries or conditions can swimming improve?

Swimming is an excellent source of exercise that can help with a wide variety of conditions, diseases, or injuries. While general exercise on land provides similar benefits, water provides a perfect medium for exercise for people who have difficulty tolerating land exercise. Swimming can improve:

• Muscle strength and endurance
• Cardiovascular health
• Reducing the risk for a wide variety of disease (diabetes, heart disease, cancer, depression, anxiety, and many other chronic diseases), reducing stress, etc.
• Rehab for sprains, strains, and fractures (when appropriate)
• Arthritis
• Low back pain
• Sciatica
• Sacroilliac Joint disorders
• Knee pain
• Balance disorders
• Fibromyalgia
• Great exercise during pregnancy
• And More!

What types of injuries are common in competitive swimmers?

Several injuries are common in competitive swimmers. In the four main strokes  (freestyle, backstroke, butterfly, and breaststroke) the shoulder provides >90% of the propulsive force through the water and is therefore the most vulnerable. Due to the repetitive motion and number of repetitions over a course of a practice or week, shoulder injuries are very common and come in a large variety of presentations.

Neck pain is also common. Breathing during each of the strokes (aside from backstroke) requires neck movement, either through rotation or flexing/extending the neck. Poor mobility at the neck or the mid back can lead to compensation patterns and neck pain while swimming. Breathing technique during the strokes can also have a large impact on neck pain.

Knee and hip pain are less common than shoulder pain, but still occur. Breaststroke kick requires a certain amount of rotation at the hip, which can lead to increased torque (twisting) at the knee. A lot of breaststrokers have complaints of inside knee pain or pain at the knee cap. Due to the rotation at the hip, hip pain can also be common.

I’ve heard of “Swimmer’s Shoulder.” Can you explain what that is?

“Swimmer’s Shoulder” is a catch-all term used to define a wide variety of problems in the shoulder related to swimming. It is similar to calling outside elbow pain “tennis elbow,” because it is a common condition to have if you play tennis. The only reason it is common to have “tennis elbow” or “swimmer’s shoulder” with those two sports is because of the mechanics behind the sport and the repetitive nature. In other words, no two “swimmer’s shoulders” are exactly the same.

To simplify: “swimmer’s shoulder” is pain at the shoulder (in front, side, or back is most common) coming from abnormal ball and socket joint movement. The repetitive nature of the sport combined with poor mechanics can lead to what healthcare providers like to call “overuse.” It is only “overuse” if you are using the shoulder incorrectly.

What causes this abnormal movement? Well, that is a question that requires a full evaluation and assessment of your posture, mechanics, strength, flexibility, and mobility. There are many reasons why the ball and socket may have abnormal movement. A lot of swimmers are hypermobile, meaning the ball and socket moves around excessively. This excessive movement can cause pinching in the shoulder and pain. Muscle imbalance can also cause that abnormal movement. Technique issues can cause abnormal movement as well! This is why an evaluation is necessary to determine what the root cause of the issue is.

Do you have any tips to help me avoid injury and improve my performance?

Strengthening! In all of the research that is out there related to swimming injury and prevention, strengthening has been found to be the most effective. A well-balanced strengthening program should target: the rotator cuff, the scapular stabilizing muscles, core stability (very important!), and overhead strength. See exercises below for some guidance.

Optimal mobility and flexibility are very important as well. Most swimmers have pretty good mobility and flexibility to begin with. If you have hypermobility, you actually do NOT want to stretch and improve your joint mobility, or you need to figure out what you do need to stretch. That said, your shoulders, hips, knees, ankles, and spine need to have full mobility in order to optimize performance and avoid compensation. Not sure if you have the right mobility? It may help to get a screen of your mobility and flexibility from a professional to find out!