- Many swimmers mistakenly believe that by stretching their arm far forward and immersing it in the water almost completely extended, you can go a long distance in one stroke. Extending the arm too far at the end of the sweep is not only not beneficial, but can also be harmful: cause loss of balance of the body, disruption of rhythm or deterioration in stroke time, lead to vertical pressure of the arm on the water and, worst of all, to a complete lack of feeling for water. at the very important point stroke - when the hand enters the water. – Watch how the best swimmers move, especially those with the longest strokes (no slip, but with full extension of the arm): these swimmers have the hand enter the water almost in front of the head, and then when the forearm and hand are pulled forward, their entire second the lever (forearm and hand) feels the flow of water. However, one should also be careful not to enter the hand too close to the head (almost at the level of the temple). In such a situation, the upper forearm and the back of the hand begin to move forward underwater, which leads to an increase in impact resistance.

- For professional swimmers, the arm enters the water at an acute angle at a width approximately in the middle between the axis of the body and the shoulder. The optimal angle of attack is 40-50 degrees. By the way, in some of the strongest swimmers, the arm does not completely unbend during the influx and an angle of 160-170 degrees is formed between the forearm and shoulder, i.e. the arm enters the water partially bent at the elbow.
- The entry of the hand into the water is accompanied by the completion of the turn of the head to the initial position. The influx ends at the moment when the hand to the surface of the water is at an angle of approximately 15 degrees.

TIP: When inhaling, I try to complete the reverse rotation of the head a little ahead of the moment the arm enters the input. It gives me an extra boost.

IMPORTANT! Make sure that during the influx the arm does not bend upwards when the base of the hand becomes higher than the elbow bend, and you also should not strive to lead the arm strictly horizontally (the elbow is always higher than the hand)!

– As you stretch, feel your shoulders touching your jaw line (if you inhale on this stroke, you should feel your ear touching the shoulder of your outstretched arm). Then, when there is nowhere else to reach, start the next stroke. Reach for the wall slowly; your arm should not stretch faster than your body is moving forward.
– When swimming with strokes in the forequarter, do not overdo outstretched hand(This is called sliding on the arm extended forward).
The outstretched hand, ready to stroke, does not wait for the other hand to complete its stroke. The worst thing for a swimmer at this stage is to be in a passive glide. In fact, when swimming in the front quarter, both hands are indeed in the front sector of the stroke - in front of the head or near it, but the hand / forearm of the pulling arm has already done a lot of work by this time to capture water and rebuild into a position with raised elbow.

Sliding on an outstretched hand; excessive rolls from side to side; carrying with the arm radically bent at the elbow and the forearm and hand not abducted; entry of the hand into the water at the very head (almost at the temple) - all this may look beautiful, but has nothing to do with efficient technique swimming. You are not fighting for the prize for the most beautiful stroke!

The capture of water determines the quality and power of the stroke as a whole. And here several serious mistakes are often made at once. Too long an emphasis on the grip leads to the opposite effect - the "vertical component" increases, and the traction force as a whole decreases. It is easier to control the capture phase when swimming on one hand. One arm is extended forward, the other slowly performs one stroke for six kicks. Every 25 meters, the hand should be changed.

Some swimmers in the pool are "heard". This happens when the brush slaps the surface as it enters the water. The beginning of the stroke is "lubricated", which means that the whole movement is performed incorrectly. The brush should enter the water at an acute angle without splashing or slapping, like a knife cutting through butter. The palm enters with a slight slope towards the thumb. It is important to keep one line from the palm to the forearm.

If you notice splashes after each entry of the hand into the water, then train the correct entry of the brush into the water at the mirror. And in the water, do a series of already familiar exercises: front crawl swimming with one hand. The second hand is pressed to the body. All attention is on right entrance brushes into the water.

Important:distinguish 5 main phases in the movement of the hands: entry into the water and influx; the supporting part of the stroke; the main part of the stroke, the exit of the hand from the water and the carrying of the hand over the water. The hand enters the water in front of the shoulder, on which the main load falls. First, the hand is immersed, then the forearm, and finally the shoulder. Then the arm straightens and at the level of the chest, the movement passes into the next phase.

swimming trunks:

"ELBOW IS NOT A HINDER"

swimming snorkel:

The start of the freestyle stroke occurs with the elbow high so that the swimmer can grab the water by starting the push forward rather than up: the arm is slightly bent at the elbow joint, the elbow is raised, and the hand is almost at the surface of the water. With a low elbow, the push-off "falls" down, which not only makes it difficult to move forward, but also leads to loss of balance and a decrease in speed. We correct the mistake by including swimming in full coordination with hands clenched into fists in the training.

The shoulder blades help to put a high elbow. For example, the figure-of-eight paddles from Finis, designed for both . Such a shoulder blade has two closed contours, one of which is worn on the forearm, and the second is attached to the hand. To move forward, the athlete will have to properly hold the wrist and forearm. Otherwise, the shoulder blades will fall off.

Paddles for swimming:

"HANDS NOT MILLS"

Carrying a straight arm over the water, when the athlete does not even try to bend it at the elbow, is another gross mistake in freestyle. The position of the body in this case becomes unstable, there is an extra tension in the movements, and the athlete himself gets tired faster.

There are a number of ways to fix hand carry. For example, swimming on the side: we stretch the lower arm forward and press it to the body, the legs actively work as a crawl - with or without fins. With the upper hand, you need to perform only half of the carry over the water - at this moment we fix our attention on the elbow, which should clearly look at the ceiling. Then the hand returns to its original position. Next, we complicate the exercise: we perform a full carry - we hold the elbow in a high position for a few seconds, then we do a full stroke.

Fins for swimming:

"YOU ARE NOT THE MOLE"

The entry of the hand into the water directly in front of the head (when viewed from the side) gives the impression that the swimmer is not swimming, but is digging the pool like a mole. This is a blunder common among many amateur swimmers. Also, "self-taught" often perform too far entry of the hand into the water, when an almost straight hand slaps the water. These two errors not only affect the speed, but also lead to overexertion in the shoulder joints.

The entry of the hand into the water is not performed immediately in front of the head - the hand should be slightly bent at the elbow. A familiar exercise will help here: we stretch one hand forward, the stroke is performed with only one hand. Breathing - under the working hand, for every second stroke. Every 25 meters there is a change of working hand.

Important:imagine a line "cutting" the body from head to toe in the middle. The arms should not cross this line during strokes, otherwise the body will begin to bend, which will only slow down the swim.

"PULL THE SOCK"

An important nuance of the footwork technique in freestyle is elongated socks. They should be stretched as far as the mobility of the ankle joints allows. In order to understand how important this is, you can do a simple experiment: try to crawl on your feet only, without pulling your toes. As a result, someone will simply stall in one place, and someone will even swim back!

To make it easier to pull socks, you need to develop mobility ankle joint on land - various flexibility exercises will help here. It is worth strengthening the skill with exercises in the water: swimming with a board on one leg - the whole emphasis is on drawn socks. Then the same thing, but with flippers.

"LET'S FLASH"

Leg Swimming Trainer:

The movement of the legs in freestyle starts from the hip with the legs as straight as possible. If you strongly bend your legs at the knee, then the pelvis collapses, the streamlining of the body disappears.

It will help get rid of the "overlap": the legs work as a crawl, the arms are extended along the body and hold the board above the knees. It is necessary to swim the distance without touching the board with your knees.

The next exercise is performed on the deep part of the pool and with fins: in a vertical position, we work with our legs in such a way as to keep ourselves on the surface. First, the hands are pressed to the hips. Then you can complicate the task by stretching them up over your head.

"THE CONFUSED IN THE AMPLITUDE"

The main driving "motor" in the crawl - the legs - cannot fully work if they are immersed too deep or, on the contrary, fly out of the water. Even for trained athletes, such swimming takes 2-3 times more strength.

It is important to catch the optimal range of motion - not too big and not too small. The legs should not thrash the air or work too deep. We are looking for our amplitude, including swimming on one legs in training: on the chest and on the back, with and without a board, with and without fins.

Important:legs during all phases of arm movements work up and down with an amplitude equal to about a quarter of the swimmer's height. With acceleration, the amplitude decreases. The number of leg movements in one stroke cycle can be 2, 4 or 6. Which corresponds to a two, four or six-stroke crawl.

You might like these articles:

In general, I really like the current trend, which continues to gain momentum in our country - people are trying more and more to do various types sports. Why is it good: people in modern world suffer from physical inactivity, and any activity leads to energy expenditure and, as a result, to weight loss. The amount of subcutaneous fat is inversely proportional to the level of testosterone in the blood, and the less weight and better muscle tone of the limbs, the better and longer the joints function. But! There is always a but. Physical Culture extremely useful, sports no. Now I will explain: professional sports are dangerous with excessive loads, this is all clear, but if you think that there are fewer injuries in amateur sports, then you are mistaken. Amateur sports are dangerous because a person wants immediate results and, like a professional, he rushes headlong into the whirlpool of loads, forgetting about recovery. This leads to trauma.

Now let's move on to our topic. Swimming is considered a non-traumatic sport. Is it so? It depends on what you compare it to. Probably, contact sports are really more dangerous in terms of getting injured, but swimmers have their own weak spots. We will talk about them.

There are 4 swimming styles, but only the breaststroke has significant differences in the biomechanics of movement from all other styles, respectively, in breaststrokes, the joints suffer more lower extremities namely the hip and knee. With other styles, swimmers more often damage the shoulder joints: there is even such a term in sports traumatology - "swimmer's shoulder" - this is the collective name for pain syndromes of the shoulder joint in athletes. Also, the load during swimming falls on lumbar spine.

In this article, I want to dwell on injuries of the shoulder joint in more detail, since a large number of amateur swimmers come to me, who usually complain of pain in this particular joint. We will analyze the anatomy, consider the sources of pain, discuss the prevention and treatment of pain. Well, did you swim?

Anatomy

The shoulder joint is represented by articular surfaces in the form of a ball-shaped head of the humerus covered with articular cartilage, and an articular cavity of the scapula, also covered with cartilage and shaped like a saucer. To increase the area of ​​contact and increase the stability of the joint, the glenoid (another name for the articular cavity) is framed by the articular lip. In the upper part of the articular lip, weaving its fibers into it, the tendon of the long head of the biceps brachii muscle (tendon of the biceps brachii) is attached. The tendon of the long head runs from the upper third of the shoulder, lies in the intertubercular groove, where it is fixed with special retainers. The articular surfaces of the shoulder joint are packed into the joint capsule, which is represented by the articular capsule and ligaments. Above the capsule lies a layer of muscle called the rotator cuff. The rotator cuff consists of 4 muscles that stabilize the shoulder and carry out certain movements:

1. Subscapular - brings the shoulder to the body and performs internal rotation of the shoulder
2. Supraspinatus - abducts the arm (raising the arm through the side), synergist of the deltoid muscle
3. Infraspinatus - rotates the shoulder outward
4. Small round - also rotates the shoulder outward, pulling it back

Above this layer there is already a superficial layer - the deltoid muscle.

In the shoulder joint, 2 floors are distinguished: the actual cavity of the shoulder joint, which has been described, and the subacromial space. The subacromial space is bounded from below by the supraspinatus muscle, and from above by the acromial process of the scapula and is filled with a synovial sac. Below are pictures for the perception of what I described.

Now that we have an understanding of the anatomy, it is easier for us to understand what hurts in the joint.

Causes of pain

There are several main causes of pain in the shoulder joint:

1. Tendinitis or inflammation of the long head of the biceps
2. Pulley syndrome - damage to the biceps retinaculum, which leads to dislocation of the tendon from the groove
3. Slap-syndrome - detachment of the articular lip at the site of attachment to it of the long head of the biceps
4. Inflammation of the synovial sac that fills the subacromial space - subacromial bursitis
5. With a certain structure of the acromial process, it can compress the supraspinatus muscle, the so-called impingement syndrome
6. Rotator cuff tendon injury is a pathology in people over 40, but partial damage or degenerative change of the tendon may occur.
7. Capsulitis and synovitis - inflammation of the joint capsule itself and thickening of its walls or membrane lining the joint cavity
8. Arthrosis of the acromioclavicular joint - a joint formed at the junction of the clavicle with the acromial process

Here are the main causes of shoulder pain. Now let's think: how to avoid it?

Prevention

Dosing load and rest. I will not get tired of repeating that the most important thing is adherence to the regimen and the right balance of training and rest. This is what will help us avoid inflammation in the joints.

Nutrition

A very important part of recovery is nutrition. We need to give the body a building material and a source of energy not only for training, but also for the restoration of tissues that are loaded and, accordingly, slightly damaged during training.

It is necessary to eat a balanced diet: proteins, fats, carbohydrates, we need everything, but the right one and not in excess.

Dream

The most important process required for recovery. At least 8 hours a day (interestingly, humans are the least sleepy primates on Earth) to normalize hormonal background, which is of paramount importance for the reparative processes of the whole organism.

Warm up before workout

Before you plunge into the cold pool and begin to cut circles with a butterfly, warm up on land, draw blood into the muscles of the joints. After you get into the water, "pay off" several pools and only then - forward to 1 km in 16 minutes.


And after a workout - a hitch, do not run into the shower, spank everyone with a wet towel, "pay off" another 4 pools and at the end.

Train in the gym

Pay attention to the muscles of the core, legs and those muscles that I wrote about above. All swimmers pump their rotator cuff muscles. We don’t forget to pump the deltoid muscle, but we don’t guess to prepare smaller muscles for the load. But they also need to be in good shape in order to relieve the load on other structures described above. Also take the time to increase joint mobility, which will also reduce pain.

Pay attention to technology

Here you won’t put it on your own, which means you’ll have to train with professionals who will relieve you of a lot of headaches and write out a training program for you depending on the goal, kick you out of the pool if you climb there 10 times a day, they will say that carrying over a grandmother in a hat with starfish, who swims along the next path, does the right thing and explains why, and gives an exercise to correct this drift.

At the first sign of pain, just give yourself more rest. Sometimes this will be enough. In the case of training through pain, we make the process of inflammation chronic and it will be much harder to remove it.

Diagnosis and treatment

If you, as an executive athlete, continued to train, despite the fact that your shoulder hurts more every day ... Congratulations! I’ll leave a business card at the end of the article ... welcome to the doctors. Not to masseurs, not to osteopaths. To the doctors.

It all starts with an examination of the shoulder joint, the shoulder joint is very responsive to specific tests and it is the examination of a specialist that can give an understanding of what is happening to your shoulder.

Radiography is more specific for damage to bone structures. Ultrasound examination (ultrasound) and magnetic resonance imaging (MRI) are more suitable for diagnosing damage to soft tissue structures.

Treatment may be conservative and include restriction physical activity, anti-inflammatory therapy - tablets, ointments, compress, physiotherapy, plasma injections, classes with a rehabilitation doctor.

In more advanced cases, the patient is shown surgical treatment. Fortunately, the shoulder joint allows minimally invasive interventions, that is, through punctures. That allows you to speed up the recovery process after these interventions.

In any case, the most important thing is not to try to train through pain. If you are worried about the joint and the pain does not go away for a long time, start with rest and anti-inflammatory drugs, and even better, contact a specialist.

Even if you haven't spent too much time training in the pool, you are probably familiar with the concept of "swimmer's shoulder".

Considering that swimmers perform hundreds of thousands of arm rotations every year, it is hardly surprising that this kind of physical activity and the frequency of training puts enormous stress on the shoulder muscles and joints.

As a result, the shoulders are the most frequently injured body parts in competitive swimming.

Research

Studies show that many swimmers have experienced shoulder injuries during their competitive careers:

HOW TO PREVENT SHOULDER DISEASE IN SWIMERS

• 47% of varsity swimmers have had shoulder pain for more than 3 weeks
• 48% of swimmers over 25 have had shoulder pain for more than 3 weeks
• 10% of US competitive swimmers and 26% of national swimmers currently experience shoulder pain.

1. The study found that 47% of varsity swimmers experienced pain for more than 3 weeks (the same study reported that 48% of swimmers over the age of 25 experienced shoulder pain for the same length of time despite half the load compared to varsity athletes).
2. In a study of more than 1,200 US team swimmers, the rate of those with shoulder pain at the time of the survey ranged from 10% of juniors to 26% of national team swimmers. At the same time, it was noted that the use of boards and paddles for swimming only increased pain.
3. Another Australian study of 80 of the country's top swimmers aged 13 to 25 found that 91% of them experienced shoulder pain. According to MRI results, 69% of swimmers had an inflammatory process in the supraspinatus tendon. (This tendon helps stabilize the shoulder and raise the arm to the side; therefore, it is painful to move the arm with tendonitis.)
4. Finally, over a 5-year follow-up of the University of Iowa men's and women's swim teams, the shoulder was the most vulnerable part of the body after the neck or back. Moreover, shoulder injury in novice swimmers happened more often - sometimes even twice - than in more experienced team members.

These studies and statistics show that most professional swimmers and those who swim more or less seriously intuitively understand that "swimmer's shoulder" is a devastatingly common injury.

In this article, we will try to find a solution to the problem.

How to Prevent Swimmer's Shoulder: It all starts with your posture.

In the late afternoon, when you finally take off after a day at the pool, you may feel that your shoulder hurts after swimming. The reason for this, as a rule, is poor posture and insufficiently coordinated movements in the water.

Of course, one might think that excessive activity and endless repetitions of rotational movements of the hands caused acute pain in the shoulder joints. However, with proper posture, the chances of injury tend to zero.

It all starts with the formation of the correct posture, both in the pool and outside it.

Struggling for good posture is not easy, because we are a generation of those who lead a predominantly sedentary lifestyle.

We bend over the desk, slouch on the sofa, in bed, lean over mobile phone, so the position of the body during the 22 hours that we spend outside the pool directly affects how we swim afterwards.

And with incorrect posture while swimming, ideal conditions are created for a shoulder injury.

In order to avoid unnecessary suffering caused by chronic injuries, think about this…

With poor posture, we limit the mobility of the limbs and drastically reduce the amount of energy that we can release.

To correct imperfect posture, you need to start from the place where we spend a significant part of the time ...

From the bed.

Sleep on your back

Those who are serious swimmers have certainly experienced shoulder pain.

It is bad when, after an intense workout, the shoulders get tired and hurt. However, it is even worse when they are in the wrong position during sleep, which makes them hurt even more in the morning.

It's hard to count how many times I've woken up at night with a piercing pain in my shoulder that extended down to my elbow. And all because I slept, sprawled on my stomach and putting my hand with a sore shoulder under my head.

Whether you sleep comfortably curled up in a fetal position and hug your pillow sweetly, or choose a different side sleeping position, most of us sleep on our side in one way or another.

For swimmers (as well as their sore shoulders), the fun begins with placing the arm above the head or rolling the shoulder forward. Changing the correct position of the shoulders to a crooked one can increase pain, so you can wake up in the middle of the night with wild pain in your shoulder.

What to do?

Lie on your back to take pressure off your shoulders. At the same time, make sure that the neck and shoulders are in the same plane.

To return the shoulder to its place in the shoulder joint - as it should be- put your hand across your chest. If the shoulder does not return to its original position, place a pillow under the elbow to elevate the arm.

This position will be especially useful immediately during an attack of pain in the shoulder.

Improve mobility of the thoracic spine

Swimmers know how important it is to have flexible shoulders, chest, ankles and hips. And they make every effort to do this, while receiving hundreds of thousands of sprains and making millions of movements with their arms and legs.

But what if the thoracic spine plays a key role in swimming? Let's talk about it.

The thoracic region refers to the part of the spine located in the upper middle part of the back.

It performs the functions of rotation, bending and straightening.

If a swimmer lacks mobility in the thoracic spine, they are likely to spend half of their workout on dry land instead of in the water with other team members.

The inability to turn normally will make it difficult to breathe, which will lead to excessive rotation of the hips.

Here are two simple exercises to fully warm up the chest.

Stretching the thoracic spine on a foam roller

Eight deep breaths. Feel the vertebrae stretch. Pull in your belly. Advance on the roller for another 1-2 vertebrae and repeat. Support your head with your hands so as not to strain your neck.

Twisting of the thoracic spine in a position on all fours

Standing on all fours, place your hand behind your head and bend towards the opposite shoulder, keeping your elbow in a straight line. Keep your head straight, lock your hips in place, rotate your shoulders so that when you turn, your elbow is pointing at the ceiling.

Increase blade stability

What blades do you have? Why are they so important? Let's try to figure it out.

During the day, they receive almost no attention, as the rotator cuff comes to the fore. As studies over the past ten years have shown, the shoulder blades play a very important role in the functioning of the shoulders, and swimmers with insufficient developed muscles in this zone, the outer part of the shoulder joint capsule is subjected to additional load, while increasing the load on the rotator cuff and impairing the functioning of the neuromuscular system in the shoulder area.

It was scientific interpretation.

Speaking more plain language , shoulder blades - a reliable support, thanks to which the shoulder joint can function with greater strength and endurance.

Strong and strong paddles contribute to more power and speed in the water (and less chance of injury.)

An easy way to increase the stability of your shoulder blades is to add horizontal pulls to your warm-up exercises. To do this, you can use an elastic band, a crossover trainer or TRX loops.

Keep your elbows in tension, feel how the shoulder blades come together, perform all movements without relaxing the muscles.

Strengthen your rotator cuffs

I remember I once saw swimmers doing rotations with their hands with a tape back and forth.

I myself have performed this exercise many times, and it is still part of my daily warm-up program. It is so closely associated with shoulder disease in swimmers that many athletes and coaches have already become self-taught physical therapists.

“Oh, something is shaking my shoulder. It looks like I'll have to do back and forth rotations again.”

However, when doing these exercises to strengthen the rotator cuffs of the shoulders, one must not forget about caution.

Rotator cuff exercises are not a panacea for all diseases of the shoulder joints. Special attention should be paid to preventive measures.

Dr. Erik DeRoche, chiropractor for the US Swimming team at the 2012 and 2014 World Championships and chiropractor for the University of Michigan National Collegiate Athletic Association team in 2012, says:

“In my experience, swimmers usually do rotator cuff exercises when trying to get rid of shoulder pain.

But during the treatment last method, which I would choose for getting rid of chronic pain.

First of all, you need to create a traffic deficit ...

It becomes, perhaps, the most important preventive measure that can be taken in the treatment of shoulder pain...

Practice perfect swimming technique

Correct posture out of the water is, of course, wonderful. And it will definitely come in handy in your life.

But if you forget about your posture in the water, the risk of future shoulder injury is very high.

Remember that swimming is a weight training exercise like powerlifting or any other type of strength training, so exercise compliance should be a top priority, after which you can gradually increase the load (intensity or amount of exercise) in the water.

The main risk factor for your shoulders when swimming with poor posture is a significant reduction in the strength of movements in the water.

Don't believe?

Then hunch over and wave your hand, simulating a stroke. Will there be a large range of motion? No. Is the body, back, arms fully involved in the movement? Absolutely not.

If the hand enters the water in this way, the wrist or forearm twists, pinching the soft tissues on the medial side of the hand, which can lead to a decrease in the range of motion and poor water grip.”

Russell Mark, Performance Improvement Consultant for the US Swimming Federation, states:

“On its own, the repetition of the movement will not lead to shoulder injury. Here comes the repetition with the bad - it's true. It's so simple - and wrong - to put your hand behind the body while swimming.

• When swimming, pushing with a wide swing is more natural and easier for the shoulder joint than holding the arm close to the body. Turn your arm, including your hand, moving it to the side.
• During the push phase, make sure that the strokes are not too wide when turning the body.

If your shoulder joints hurt after swimming, tell your coach and see a therapist. Try to determine in which phase the pain appears. Via pain the body signals that you are doing something wrong. You should listen to him!"

Brent Hayden, Olympic bronze medalist in the 100m freestyle in 2012, winner of the 100m freestyle at the 2007 FINA World Championships, addresses all freestyle swimmers:

“…avoid the unzipper movement and too high elbow position, as these involve lifting the shoulders (which can lead to pinching of the brachial nerve) when pushing out. Instead, try to keep the hand moving as naturally as possible and to bring the hand in more relaxed.”

Spend enough time and effort in pre-preparation

Swimming takes a lot of time.

Apart from time for study, work and social life, it is very difficult to allocate additional time to take care of the health and good condition of the shoulders.

In order not to suffer from sudden or chronic injuries of the shoulder joints, it is enough to devote at least a little time to the preliminary preparation of the body and, in particular, the shoulders to increase the efficiency of swimming and reduce the risk of injury.

Preparation should become a habit.

Become a regular part of the workout. Inalienable, or.

Travis Dodds, a physiotherapist at Insync Physio in Vancouver, claims that most shoulder injuries can be avoided:

“I believe this type of injury is almost entirely avoidable.

If the athlete begins to feel stiffness or slight pain in the shoulder, he needs to pay more attention to pre-training.

If a discomfort persist or even increase for several days, you should limit or change the intensity of your workouts, and seek medical care even if the situation does not seem critical. Swimming through pain will take a toll on.”

Let pre-training become part of the daily warm-up, so that you don’t even think about it, but do it right away. And you will have every chance to spend this swimming season without injuries.

FINALLY

Start with clear water mechanics. Maintain good posture both in and out of the pool. Seek help from a trainer and a qualified therapist.

And move towards your goal with less shoulder pain, dear dolphins!