:doh: When will I ever learn to not overdo it?
My orthopedic doc sent me for PT (dry needling) for the mess that is my neck and it has worked amazingly well; my neck is doing great! It worked so well, my primary doc referred me for dry needling of the trigger points in my leg and hip, since the PT exercises alone weren't helping. After one treatment (so far), it is doing much better. That's the good news...
I was feeling so good, even after my open water 3K and 1K races on July 13th, that I put in a big week of yardage, starting the day after the races. I had taken a day off the day before my races and felt great the day after, so why not? Big mistake. Between training too much fly this past week and over-stretching my rotators while doing my PT exercises, I ended up with shoulders too sore to swim anything other than a weak breaststroke.
After 1,100 yards on Thursday, my shoulders were feeling horrible, so I got out of the pool. I swam nothing but breaststroke on Friday and took Saturday off. Sunday and Monday I swam only kick sets (with and without fins), but could only put in 1,800 yards before knowing it was time to give my legs a rest.
Ice and Zipsor (prescription anti-inflammatory) have been my routine until my next PT appointment on Tuesday. But my taper is blown, I don't know when swimming full stroke will be possible, and my first event at Nationals is on August 8. :afraid:
Now what? Any suggestions?
Ok, so getting back on topic, here is my update:
Thankfully, I am a swimmer, rather than a runner. A runner has one option: Run. A swimmer has a bag of tricks from which to choose: Four strokes, pulling, kicking, drills that combine combinations of both, etc. THANKFULLY.
Over the course of last week, I did what I could: Kick sets, some breaststroke, and breaststroke scull with freestyle kick combos. And, ice. A lot of ice. And, I swam a lot less yardage (less than 2,000/day) AND took a day off after five days of training, rather than six.
After reading the USMS home page article, "Invisible Training", I dusted off my circa 2002 foam roller and researched "Self-Myofascial Release", finding a good article/photos on techniques: media.wix.com/.../ee042d_72be...951dbf9b76.pdf
As I mentioned, the foam roller is my new best friend; an awesome warm-up tool, before getting in the pool. I also use it a little bit, immediately after my cool down.
I am back to being able to swim race pace breaststroke, but have not attempted race pace full stroke of anything else; just kicking. But, yesterday, I did swim a VERY easy 4x25 butterfly with no problems. Backstroke still is the least comfortable, as is freestyle with high elbow recovery and EVF. So, I have had to alter my stroke to a scapular plane swimming style. I am unable to find the thread on this, but I had saved the information in a Word document. Here are some excerpts:
Freestyle: Place your hand and arm in the water at a naturally slightly bentangle, without hyperextending into DPS. Begin the pull phase as you rotate fromyour core and hips toward the pulling arm. The arms stays naturally slightlybent. Your pull will be a little shorter than traditional swimming because yourarm is not straight and there is no "finish" on the stroke. Let yourarm swing out of the water, recover in that same slightly bent angle and rotateto the other side. Core rotation is key for this stroke. Rotate your head withyour body to breathe.
Backstroke: The same as the freestyle but on your back. Your arms enterat 10 and 2, rather than stretched up DPS over your head. Lots of rotation,naturally curved arms. A shorter stroke with more core propulsion.
Fly: Same as the freestyle but simultaneous. Keep your head low, notstrained, and your hands and arms within your peripheral vision. Phelps' fly isa great example of this.
Although my shoulders have improved a little bit each day, I am unsure as to whether I will be ready to race 400 IM and 200 Fly in Mission Viejo. Instead, I will be swimming those races with the goal of completing them injury free. My breaststroke should be ok at race pace, however, my times are definitely off.
When June of 2014 rolls around, will somebody please remind me NOT to over train for Worlds and Nationals; especially after I swim the 3K and 1K at the Georgia Games? :doh:
Ok, so getting back on topic, here is my update:
Thankfully, I am a swimmer, rather than a runner. A runner has one option: Run. A swimmer has a bag of tricks from which to choose: Four strokes, pulling, kicking, drills that combine combinations of both, etc. THANKFULLY.
Over the course of last week, I did what I could: Kick sets, some breaststroke, and breaststroke scull with freestyle kick combos. And, ice. A lot of ice. And, I swam a lot less yardage (less than 2,000/day) AND took a day off after five days of training, rather than six.
After reading the USMS home page article, "Invisible Training", I dusted off my circa 2002 foam roller and researched "Self-Myofascial Release", finding a good article/photos on techniques: media.wix.com/.../ee042d_72be...951dbf9b76.pdf
As I mentioned, the foam roller is my new best friend; an awesome warm-up tool, before getting in the pool. I also use it a little bit, immediately after my cool down.
I am back to being able to swim race pace breaststroke, but have not attempted race pace full stroke of anything else; just kicking. But, yesterday, I did swim a VERY easy 4x25 butterfly with no problems. Backstroke still is the least comfortable, as is freestyle with high elbow recovery and EVF. So, I have had to alter my stroke to a scapular plane swimming style. I am unable to find the thread on this, but I had saved the information in a Word document. Here are some excerpts:
Freestyle: Place your hand and arm in the water at a naturally slightly bentangle, without hyperextending into DPS. Begin the pull phase as you rotate fromyour core and hips toward the pulling arm. The arms stays naturally slightlybent. Your pull will be a little shorter than traditional swimming because yourarm is not straight and there is no "finish" on the stroke. Let yourarm swing out of the water, recover in that same slightly bent angle and rotateto the other side. Core rotation is key for this stroke. Rotate your head withyour body to breathe.
Backstroke: The same as the freestyle but on your back. Your arms enterat 10 and 2, rather than stretched up DPS over your head. Lots of rotation,naturally curved arms. A shorter stroke with more core propulsion.
Fly: Same as the freestyle but simultaneous. Keep your head low, notstrained, and your hands and arms within your peripheral vision. Phelps' fly isa great example of this.
Although my shoulders have improved a little bit each day, I am unsure as to whether I will be ready to race 400 IM and 200 Fly in Mission Viejo. Instead, I will be swimming those races with the goal of completing them injury free. My breaststroke should be ok at race pace, however, my times are definitely off.
When June of 2014 rolls around, will somebody please remind me NOT to over train for Worlds and Nationals; especially after I swim the 3K and 1K at the Georgia Games? :doh:
