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Shoulder shudders
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Ready to make a splash in the swimming pool? Take care of your shoulders
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SWIMMING POOLS these days are full of kids and adults looking to beat the summer heat, and the old favourites like swimmer's itch, swimmer's rash and chlorine-in-the-hair are back with us. So is swimmer's shoulder, which is a popular name for rotator cuff injury brought on by swimming.
Unlike rotator cuff injuries in other sports which mostly occur due to overuse of the shoulder over months or years (Anil Kumble routinely sending down 40 overs in a day), swimmer's shoulder is more common in those who swim once in a while. And do it wrongly at that. That means every weekend warrior who swims only in summer is a risk.
The shoulder is the most flexible joint in the body, and the rotator cuff is the tendinous insertion of a group of muscles that connect the shoulder to the arm. Repetitive overhead arm motion, especially in the freestyle and butterfly strokes, can inflame or tear a rotator cuff that is not used to the stress. This causes pain and limitation of shoulder movement.
To prevent swimmer's shoulder, learn swimming strokes from an expert before trying them out, and try not to make up for nine months out of the pool in just three months of summer. Stretch and warm up your shoulder muscles before each swim. Remember, even if you've been in shape all year by jogging and other exercises, your swimming muscles are probably unfit if you haven't swum all year. So go easy on them in the first couple of weeks. Increase distance and intensity gradually.
Reduce shoulder stress in the pool by using your legs more vigorously to generate thrust. Keep your elbow above your palm while in the recovery phase of the stroke and during the catch phase of the next stroke. When your palm hits the water, make sure the little finger goes in first, with the palm facing inwards. Breathe on both sides of your body.
Some swimmers have the habit of turning their heads only one side to breathe, but this places great stress on the opposite shoulder. Do shoulder exercises throughout the year, especially in the gym, to keep the muscles in shape and the rotator cuff ready for action when summer comes around again.
RAJIV. M
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