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Swimming: How to avoid shoulder injuries – Rehabilitation and treatment
[/fusion_title][fusion_text] Swimming is considered one of the best ways to exercise the body, since it doesn’t stress the joints like other forms of exercise do. But this doesn’t mean that there will be no injury. In fact, the most common injury in the water happens in the shoulders. The shoulder has the widest range of motion, compared to any other joint in the body, helping to perform complex movements.
HEALTH EXERCISE SPECIALIST
Although there are many sports that require raising the hands above the head (eg tennis or volleyball), almost all hand movements required are limited to just two or three. In contrast, swimming has many movement patterns that include clockwise and counterclockwise rotation of the hand, marking this sport as one of the most “dangerous” for shoulder injuries. According to data, the prevalence of these injuries ranges from 47 to 90%. In fact, 10% – 31% of swimmers are forced to stop training for some time, while a significant number suffer from chronic injuries. “Prone, however, are not only professional swimmers but also all of us who go beyond ourselves in order to enjoy the sea, often by exercising for a whole year,” warns Orthopedic Surgeon Dr. Dimitris Triantaphyllopoulos.
Most common injuries
The most common injuries experienced by swimmers are tendonitis or rupture of the rotator cuff of the shoulder, shoulder impact syndrome, which is the result of muscle pressure on the rotator cuff shoulder muscles when the hand is raised above the head, rupture in the cartilage around the shoulder socket and biceps tendonitis. “Most of the diseases that result from these injuries are divided into macro-trauma and micro-trauma, based on the onset. A condition with a sudden onset of symptoms that occurs due to a specific event is commonly referred to as macrotrauma.
PERSONAL TRAINING CERTIFICATION
The main causes-in addition to overuse- are swimming without rest periods, poor body mechanics depending on the swimming style, poor breathing technique, lack of body flexibility and limited range of motion, reduced rotational force of the shoulder pedal or the scapula but also the muscles of the hip and finally, the reduced strength or stability of the torso “, explains Dr. Triantaphyllopoulos. Another risk factor for developing a shoulder injury is the presence of a previous one to that particular joint.
Daily training
Therefore, regular training is required to avoid shoulder injuries resulting from swimming. Strengthening the body by increasing muscle strength and flexibility minimizes the chances of injury, as it leads to better handling of the body. Particular emphasis should be placed on training the muscles of the rotator cuff and scapula to improve shoulder stability. The quadriceps and hip muscles, abs and torso should be exercised at the same time. Minimizing the risk of shoulder injury (and not only) is offered by learning the swimming techniques from the coaches of the sport, as well as the posture, the correct way of performing the movement and the correct breathing technique. So it is advised to warm up before entering the water and gradually increase the intensity and time of swimming. If the swimmer experiences shoulder pain for more than 48 hours he / she should seek medical help to evaluate and treat the cause in a timely and valid manner and to prevent any more serious long-term effects.
Treatment – Rehabilitation
When the lesion requires medical or surgical intervention, we mustn’t be worried, as the techniques developed in recent years make recovery easier and without leading the patient to other complex surgeries. For example, rotator cuff rupture can be treated by implanting a special, biodegradable balloon (InSpace) into the joint. Its purpose is to create space between the acromion and the head of the arm, so that the shoulder slides smoothly. Its placement is done under partial or total anesthesia and the whole procedure takes only 10 minutes! In more severe injuries, surgery is unavoidable, and other injuries can occur that can be cured with conservative treatment and physical therapy, relieving the symptoms and allowing patients to perform their daily duties and enjoy swimming or any other activity of their interest. 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