Swimming Essentials!

Presenter: Brad BeerPhysiotherapist (B Phty/B Ex Sc), Founder POGO Physio, Author

The Game PlanAn Overview.

• In this session: • What sort of swimmer are you?• Help me swim faster• Help me not get injured• Swimming screenings• Must know exercises• Questions

What sort of swimmer are you?Joint hypermobility vs hypomobility

Let’s do some tests!• Thumbs• Elbows

• Joint hypermobility – good mobility - lots of movement,

lack of stability and control• Joint hypomobility – good stability - stiff joints, poor

mobility - lack of movement,

Maximising performance! Help me go faster!

• Need:– Good streamline position! Key!

– Swim smarter, not harder

– Minimize drag through the water– Hip flexor stretch example

– Efficient centre of mass – core strength!

– Good technique - catch, recovery, pull through

Minimizing injuries! Help me not get injured!

• Need:– Good streamline position– Efficient centre of mass– Good technique – good catch, recovery,

pull through– Good stretching and strengthening

program– Good posture – no slouching

Why do swimming injuries occur?

• Due to a (not normally just one thing in isolation!) combination of contributing factors

• Contributing factors can include:– poor biomechanics (body moving)– Anthropometrics (tight and stiff muscles and joints)– Poor technique (can be limited by poor

biomechanics)– Increase training volume/change technique

(training errors!)

Common Shoulder injuries

• ‘shoulder impingement’ (long head biceps, suprsapinatus, rotator cuff)

• Bursitis (sub acromial)• Rotator cuff tendon tears/tendinopathy• Frozen shoulder• Neural problems: radiculopathies (1st rib,

upper limb nerve tension)

Other common swimming injuries

• Low-back pain facet joint irritation• Acute wry neck• Postural mid-back pain• Hip acetabular impingement• Diaphragm overload

How to be PRO-ACTIVE in preventing injuries, the 3 steps...

STEP 3: Be disciplined with prevention exercise program

Complete exercises daily (ie no more than total 10mins)

STEP 2: Personal Exercise Prevention ProgramTargets specific areas (trouble spots) identified in screening *see handouts for general guide only

ie not individualised

STEP 1 ‘Screening’Get screened for biomechanical trouble spots (see sheet in folder)=40mins

Swim screeningsCombined elevation test example

0-10 degs triathletes/surf<0 degs shoulder trouble! Poor streamline10-30degs pool swimming

How to be PRO-ACTIVE in preventing injuries, the 3 steps...

– Stretches!– Swimming specific strengthening exercises!– Use physio tools!• half and full foam roller (mobilises the stiff thoracic spine)• Pocket Physio (trigger point releases)

Must Know Exercises

• KEYS:• 1. maintain a mobile thoracic spine (>0degs)2. Maintain adequate shoulder internal rotation range (>50degs)3. Ensure hip flexors do not get too tight

STRETCHES fix 1-3 (see handout)Practice time!

When to stretch

• Stretches – Daily:

• Hip flexor, quads, pecs, lats, half foam roller, Pocket physio on back of shoulders

– Before training• Hip flexor, quads, and pecs

– After training and after events – as per daily routine!

• Strengthening ex’s 2-3 x week

When to get help

• Anything feels ‘niggly’ and is not naturally settling.• Feeling ‘tight’.• Always better to be PRO-ACTIVE vs needing to be REACTIVE to an

injury and losing valuable training time.

What sort of help?

• Injury- physio (communicates with coach re status of your injury, clear instructions of what to do, return to swim plan).

• Maintenance: physio or massage (remedial)– Everyone’s maintenance schedule will vary

depending on needs identified in screening and injury status (could be 1xweek, fortnight, monthly).

– Great coach: knows loads and how to push.

Questions....www.pogophysio.com.au