Swimming Injury Prevention – Erik Pobre

Injury Prevention for Swimmers
with
Erik Pobre
B.App.Sci (Phty),
B.App.Sci (Ex. & Sp.
Sc)
Get Active Physiotherapy
Do you need to stretch at all?
If you can do this then no!
Test Your Flexibility!
Carter Wilkinson Hypermobility Test:
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Little fingers bent back greater than
90deg
Thumb to Wrist
Elbow Hyperextension
Knee Hyperextension
Palms to floor from a standing
position
Total score
/9
1-3 Mild, 4-6 Mod, 7-9 Marked Hyper mobility
Active Thoracic Extension/Shoulder Flexion
(normal 180deg)
Test against a wall
Check for compensatory lumbar extension
Some people are “stiffies” and some people
are “floppies”.
Stiffies need to stretch for swimming to
achieve optimal hydrodynamics (streamline
position) & to reduce injury.
“Floppies” can already do this & therefore
further stretching may in fact contribute to
excessive tissue laxity which invariably leads
to shoulder pain with swimming. Floppies
therefore often need strengthening of their
shoulder stabilisers to minimize injury.
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Injury Reduction Stretches for “Stiffies”
Stretches
6. Posterior Capsule Stretch:
Generally the problem for stiffies is that
reduced thoracic & shoulder range of motion
cause faulty mechanics at the glenohumeral
(shoulder ball & socket) joint whereby the
humeral head (ball) rubs or impinges on the
acromion (roof of the socket) causing
inflammation & sometimes damage to local
rotator cuff tendons which pass nearby.
1. Thoracic Extension:
Use Posture Pro, Foam Roller
7. Hip Flexors:
- This stretch is less for injury prevention
(unless you are a swimmer with back pain
whilst swimming) & more a performance
enhancer as tight hip flexors reduce
hydrodynamics & increase drag.
2. Thoracic Rotation:
- Approx 70deg, Shoulder flexion, ideally
180deg, cat (combo thoracic
extension/shoulder flexion on roller)
3. Cat stretch
-Shoulder Flexion and Thoracic Extension
4. Pecs:
- Doorway stretch. One arm at a time helps
promote thoracic rotation also.
8. Ankle Plantarflexion:
- This stretch is also less for injury prevention
& more a performance enhancer designed to
reduce drag
5. Shoulder IR/ER in 90 deg abduction:
- 40-50/80-110deg. Swimmers internal
rotation stretch
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4. Plank/Prone Bridge
- Lower back pain
- Shoulder positioning
What if I’m a Floppy?...
The problem for floppies is that they have
reduced ligamentous support of their joints.
At the shoulder this can cause uncontrolled
movement of the ball in the socket &
“impingement” as with stiffies or increased
stress on the stabilizing muscles that help
support the area.
1. Lat pull down (gym or theraband)
5. YTWL
- Progress by lying prone or using a
theraband
2. Standing Row (gym or theraband)
Coaching Tips to Reduce Injury!
1.
2.
3.
4.
5.
Bilateral breathing
Body Roll
Elbow Leads hand on recovery
Flat hand (not thumb first entry)
Swim Proud
3. External rotation
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Please call 1300 8 9 10 11
for any questions or
booking requests!
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