Shoulder Injuries

RE: Shoulder Injuries

Former Member — Thu, 23 Aug 2012 06:31:15 GMT

There is considerable info on preventing and rehabbing shoulder injuries on the STR website - www.swimmingtechnology.com/.../ Rod Havriluk Swimming Technology Research

RE: Shoulder Injuries

aquajock — Thu, 26 Jul 2012 11:58:11 GMT

A couple questions... How do you use foam rollers? What do you mean by "upper posturals"? Thx, Skip Hi Skip, When I saw upper posturals, I mean the major muscles that create balance in the shoulder girdle and neck. The ones I focus on, other than the external rotators (back rotator cuff muscles) are the levator scapulae (back of the neck), upper trapezius (upper back) and rear deltoids. We have a tendency to be overly strong/tight in the front of the body and weak and flexible in the back of the body. Creating a balance between the front and back muscles creates good posture and healthy shoulder movements. I use the foam rollers to lengthen tight tissues and also to stretch. For posture, I often lay on the foam roller and extend my arms out to the side to stretch my chest, which becomes overly tight when I spend hours writing on the computer. I reach overhead to stretch the lats or gently roll them placing the roller under my arm pit and gently rolling, being careful not to roll over the back of my rib cage. I hope this helps. I'm working on an article for American Fitness about the anatomy of the shoulder, common dysfunctions, and how to promote better shoulder function, which will print in the Nov-Dec issue. I'm going to try to get a pdf format I can share.

RE: Shoulder Injuries

smontanaro — Thu, 26 Jul 2012 10:08:14 GMT

.... light work on rotator cuff muscles, rhomboids and upper posturals with resistance bands and foam rollers. A couple questions... How do you use foam rollers? What do you mean by "upper posturals"? Thx, Skip

RE: Shoulder Injuries

aquajock — Thu, 26 Jul 2012 10:02:14 GMT

My left shoulder has fully dislocated more times than I can remember. I've managed however, through preventative measures such as weight lifting and stretching to keep it under control, and not dislocate in over 10 years, I'm 46. It is however, very loose and potentially problematic. If it dislocates again I would likely need a Bankart repair. Additionally, when I started swimming (almost 4 yrs ago) I favored my right shoulder to protect the left and doing so, caused some damage to it (my good shoulder). I cant do breaststroke because of this. Still not bad enough in my opinion for seeking medical help, yet. Nevertheless, I have shoulder issues, but managed to keep it under control without surgery, to the point where I can still enjoy life and swimming. At least give weight lifting, stability exercises, and stretching a try if you have not. The glenohumeral joint in the shoulder is unique in that it relies entirely on surrounding soft tissue for proper movement and placement of the humerus. That puts us in the driver's seat as far as keeping the muscles around there properly balanced. Posture is usually the biggest problem because no overhead movements can be safely executed when we're hunched forward. I used to pop my shoulder out on backstroke and tore my infraspinitus, but I haven't had problems since I started mostly light work on rotator cuff muscles, rhomboids and upper posturals with resistance bands and foam rollers.

RE: Shoulder Injuries

__steve__ — Thu, 26 Jul 2012 09:50:30 GMT

RE: Shoulder Injuries

Former Member — Thu, 26 Jul 2012 06:22:06 GMT

I'm working on an article for American Fitness about the anatomy of the shoulder, common dysfunctions, and how to promote better shoulder function, which will print in the Nov-Dec issue. I'm going to try to get a pdf format I can share. That would be terrific. I still have limiting issues with my shoulder, but I have found that I can swim long distances at a moderate speed. However, I still can not race hard at "shorter distances" (a mile or less). The funny part is that after a long swim at an easy pace my shoulder feels better than before the swim. I hope over time I am going to be able to train hard enough to race a mile without pain. I think a better strengthening program will get me there.

RE: Shoulder Injuries

Former Member — Wed, 25 Jul 2012 14:11:55 GMT

I would disagree on the shoulder only limitation for a surgeon. I have an orthopedic surgeon who only does shoulders and knees and he is terrific. He's done one each for me. Very convenient. That is good to know. I guess I meant that they don't do one every now and then. As long as they do them regularly then they will be great. I have some friends who just go the nearest surgeon to do their op and it didn't work out too well. The more of your injury they have seen the better in my opinion. Glad to hear your shoulders are now solid.:)

RE: Shoulder Injuries

Former Member — Wed, 25 Jul 2012 12:56:06 GMT

I would disagree on the shoulder only limitation for a surgeon. I have an orthopedic surgeon who only does shoulders and knees and he is terrific. He's done one each for me. Very convenient.

RE: Shoulder Injuries

Former Member — Wed, 25 Jul 2012 11:16:42 GMT

I agree that if you can get away without having surgery then that is the best option. But it really depends on what the impingement is. If it is a labral tear or a bump on the humeral head then it won't fix itself. I haven't had shoulder surgery but I have had a hip impingement and decided to have surgery to repair that and it was the best thing I have done. The shoulder may be different but my hip impingement stopped me from running freely. After the surgery and rehab I couldn't believe the freedom and I only then realized how bad my hip was before the operation. The only advice I can give you is that if you do decide on surgery make sure it is from the best surgeon. Ensure that shoulders is all that they do. You don't want someone who does a shoulder here and there. You want it to be their absolute specialty. Good luck with your shoulder and your decision.

RE: Shoulder Injuries

Former Member — Wed, 25 Jul 2012 08:11:28 GMT

I have a chunk of Blue Ice in my freezer that is molded to the shape of my left shoulder. That sucker gets wrapped on after every swim workout.

RE: Shoulder Injuries

Former Member — Wed, 25 Jul 2012 06:40:17 GMT

I also consider surgery to be a last resort, but sometimes a necessary one. However, even after surgery you will need to commit yourself to a serious rehab/PT program. The knife alone is not the answer. It is only part of the answer.

RE: Shoulder Injuries

Kevin in MD — Tue, 24 Jul 2012 10:33:22 GMT

Mirroring others, I'd be seeing a sports physical therapist to get through it. They are going to be more versed and have more experience with the rehab end of it than the surgeon. Also, PT treatments can vary. Some are good at getting through the issue itself, others are good at finding the root cause and fixing it. Unfortunately I have found no way to know ahead of time. In my own case I had neck / shoulder issues that were fixed by stretching my pectoralis major and minor and strengthening my mid and low traps. But that's a very different injury than yours.

RE: Shoulder Injuries

aquajock — Tue, 24 Jul 2012 03:58:34 GMT

I have been diagnosed with a shoulder impingement and it is really hampering my plans to start working out again. I tried exercies and stretching, but it hasen't gotten any better. I was told surgury is an option, and I am seriously thinking about it. Has anyone gone through it and how did it change your swimming if at all? I would consider surgery to be a last resort. As a personal trainer who has worked with dozens of swimmers and other individuals with shoulder issues (and as a swimmer who has torn and rehabilitated a rotator cuff tear with the help of a PT), I suggest focusing on posture exercises to stretch the pectorals and strengthen rear deltoids, upper trapezious, and rhomboids. Without proper alignment of the shoulder girdle, nothing in that complex area moves properly and repetitive friction will result in inflammation and pain. I also get regular chiropractic work - there have been a couple of occasions where a mis-aligned thoracic vertebra has caused an uncomfortable pull in the back of my shoulder.

RE: Shoulder Injuries

Former Member — Mon, 23 Jul 2012 11:23:31 GMT

Get a detailed exam done by an experienced sports focused PT. There may be more exercises you could be doing especially if you have a muscular imbalance that exacerbates the impingement. You need a good physical therapist for this, not an orthopedic surgeon. I have an impingment in both shoulders and even partially tore both rotator cuffs at one point. I do every possible exercise regularly but my shoulders are still going to hurt when I swim (the left much worse than the right). I just try to make it manageable and avoid hurting them enough to require extended healing. The most important factor for me is icing after every workout. Regarding surgery, your situation may be different, but I was told that restructuring a shoulder might help an impingement, but it might not. Such a surgery might also create other lasting issues for someone trying to swim. My brother in law is an orthopedic surgeon & he's the one who told me this.

RE: Shoulder Injuries

hnatkin — Mon, 23 Jul 2012 09:15:18 GMT

In addition to making sure you are doing your shoulder exercises correctly, you need to make sure you are swimming correctly. You may be hurting yourself more by technical mistakes in your stroke. For example, when you swim freestyle, does your hand enter thumb first (bad) or flat (good)? Get a good coach to watch you and identify any adjustments you need to make.

RE: Shoulder Injuries

Former Member — Mon, 23 Jul 2012 08:38:00 GMT

Thanks for the input. Kevin, the exercises were given to me by my orthopedic. He took care of my knee a few years ago without surgery, just PT and stretching, so there is a fair amount of trust there. I had an x-ray and MRI done on the shoulder and it was fairly obvious about the diagnosis. They didn't want to do surgery on my shoulder, but they said it was an option. I was doing exercises like towel squeezes, corner stretches, pendulum swings, basically anything that worked on external and internal rotation without doing much over my head. That with rest and some otc pain relief and anti-inflammatory. That was last fall. The pain went away and I kept doing the exercises bi-lateraly for about another 6 weeks after that, but I never tested it until this spring while trying to get back into a workout routine. I have some pounds to drop and I would like to get back to a shade of my former glory of High School and College swimming, maybe even to compete again. But I have to get this taken care of one way or another before I can get there. What did you do that worked? I would love for this to work without surgery if possible.

RE: Shoulder Injuries

Former Member — Mon, 23 Jul 2012 07:10:25 GMT

I have been diagnosed with a shoulder impingement and it is really hampering my plans to start working out again. I tried exercises and stretching, but it hasen't gotten any better. I was told surgury is an option, and I am seriously thinking about it. Has anyone gone through it and how did it change your swimming if at all? I would see a Physiatrist (Physical Rehab specialist) before committing to surgery. Second opinions are a good idea. IMO, if there is a mixed verdict, do the more conservative treatment. That is usually the non-surgical. Either way, find a good physical therapist - that can make all the difference.

RE: Shoulder Injuries

Kevin in MD — Mon, 23 Jul 2012 04:14:40 GMT

I tried exercies and stretching, but it hasen't gotten any better You don't mention what exercises and what stretching you are doing. It is important to see a physical therapist to do the right exercises and the right stretching. I had a short bout of shoulder problems a few years ago and the stretches I was doing were making the situation worse. The proper things cleared it right up for me. Not to say it will work for you, but make sure of it.