As Masters swimmers, we hear this advice often when it comes to questioning if we are doing too much and taxing our bodies too much: “Listen to your body…”
HOW DO YOU KNOW WHAT TO LISTEN FOR IF IT TELLS YOU AFTER THE FACT???
Ironically, just after submitting this article to Swimspire, my body decided to crap out on me all at once. After having a positive period of several months of training in the pool where I was feeling (and doing) great, it all of a sudden went downhill. One day I felt great after a terrific workout, and the next day, I didn’t. That following day, an elbow injury* from February and a shoulder repetitive stress injury** from March—both land-based injuries that had not affected my swimming at all—came into the pool with me. I previously had been able to swim all four strokes with no pain; the shoulder only hurt at night when I tried to sleep on it, and the elbow was only sensitive to the touch and if I bumped it.
I backed off when my shoulder and elbow started to bother me, and I spent the workout doing easy drills. When it came time to doing breaststroke kick, I started to ache in my right hip—the side I had operated on in December of 2014 for a labral tear and psoas (hip flexor) release. I immediately stopped and switched to freestyle, but that started aching, too.
This went on for a few days. I kept backing off yardage and speed, and I avoided race-pace; however, it was too late. My left shoulder, right elbow, and right hip just felt bad.
Knowing I would have the National Senior Games coming up next month, I thought it best to have my shoulder and elbow checked out for a diagnosis. I made the mistake of going to a chiropractor recommended to me by a former USMS member in my city who broke a World Record. This swimmer credited his chiropractor for staying healthy and being able to stay in competition as long as he (the swimmer) did, because he had chronic shoulder problems due to land-based injuries.
To make a long story short(er), it was a big mistake. The chiropractor’s shoulder manipulation made it worse, and I may have a labral tear. My MRI shows bursitis and osteoarthritis, but my orthopedic surgeon says I may have a labral tear as well (based on yesterday’s exam).
I didn’t let the chiropractor get near my hip, but my surgeon says I either aggravated the scar tissue (again) or tore the labrum (again).
Meanwhile, I was also diagnosed with elbow tendonitis (tennis elbow). It was like everything blew up at once with no warning. As soon as I felt a problem, I backed off and did something else instead; however, I ended up out of the pool very quickly.
Needless to say, I’m S.O.L., because three limbs are far from 100%, eliminating the option of kick or pull sets. Instead, I’m doing my doc’s prescribed “Thrower’s Ten Exercise Program”. Many of those exercises I was already doing to prevent a problem!
Although I had been doing USRPT, I thought I was doing well in my training. I had cut my yardage down after my hip surgery, I built in easy days, I was doing dryland to stay healthy, and I felt GOOD! Just the day before my blow-up, I was getting really excited for National Senior Games and feeling very positive. I also thought I had overcome the physical issues of my past that I believe, in part, had to do with some hereditary auto-immune systemic issues (I AM my father’s daughter!).
Instead, I think it came to kick me in the *&$. In no uncertain terms, my body told me it couldn’t handle my training regimen. My mind was 100% motivated; however, my body said STOP NOW!
So, dear Forumites, for those who actually read this far, I’m at a loss. Staying motivated to get into the pool has never been my problem; it’s learning how to cope when I have to stay out or cut it way too short!
*Elbow injury: I lifted a wood display case by the handle and pulled it up and over another case. I felt a pain in my elbow at the joint, but only to the touch.
**Shoulder injury: The following month, we went to the Dominican Republic and volunteered at a cacao plantation that was part of a women’s co-op chocolate factory. To protect my elbow, I used my non-dominant “healthy” arm to pass small bags of soil (for seedlings) in a “bucket brigade”. Too much repetitive motion caused shoulder pain. Again, it was just sore at the joint, and it didn’t hurt when I swam.
Interesting- thanks! Do you know how to do self-active release for lateral edicondyle (tennis elbow)? This is the problem I have with my elbow. I see there are videos on this; however, I'm not sure which one is best. Thanks!
Excellent article. For now, my ortho has me resting my elbow and doing this program for my shoulder.
I have been doing rotator cuff exercises with bands for years. They are very effective. But I was impressed with how much deep tissue massage helped me recently in the setting of acute inflammation in one of my shoulders. After a few sessions I was swimming without pain again.
Periodically (and without any precipitating event) I will experience a bout of medial epicondylitis, a common overuse injury, which is how I discovered Dr. Saunders's website. There is also a simple exercise that another forum member posted here a few years back which is very effective:
"Here is a rehab movement that I use to try to avoid or address this condition. It is a technique that was developed many years ago by someone who used to swim on the Masters Swim team I coach. I think it is called "Active Release" or something like that. He is now independently wealthy (he has his own private jet and a Viper race car) from teaching and using this technique on lots of professional athletes. I will try to describe the motion - please let me know if this does not make sense and I will try to describe it better. This will be if your right elbow hurts.
I start with my right elbow bent at 90 degrees with my right hand pointing to the left, my right arm is in front of my belly button (palm facing either down or towards me). My left hand is grasping the top of my right forearm with my left thumb pressing about 2-3 inches from the medial epicondyle along the tendon. I straighten my right arm, rotating my right hand so that it is now palm up, thumb pointing to the right. While I an straightening my arm and rotating my hand I slowly press firmly with my left thumb along the tendon moving towards the medial epicondyle. I repeat this several times.
This has worked for me many times. I have also shown several swimmers how to do this and it works for them. The theory behind Active Release is that there are supposedly micro scars in the tendon that prevent things from sliding the way they are supposed to. The motion and pressing "breaks up" these micro scars. Whether this is true or not I have no idea. I got this condition from carrying our kids when they were very little on my arm (elbow touching my body), arm extended like a seat). I also got it once from doing too much breaststroke pulling with paddles. Both times this seemed to clear it up. I now do this motion to prevent any new injury. Let me know if it works. Good luck!"
http://youtu.be/mMxZXVYHUm8
Hi Elaine,
I'm the one who posted that video a while back in response to a post by Gull. To do the lateral epicondyle, just mimic that same thing but push with your thumb from mid forearm along the muscle/tendon to the tendon attachment (the little bump that hurts) as you straighten your elbow. Start with your elbow bent. Then slowly massage your thumb along the muscle/tendon to the lateral epicondyle as you straighten your arm.
Thanks, 67. The link for Fort's blog is here.
So sorry to hear about your set back. I would like to send to a note to your personal e-mail. Mine is dannyswims@aol.com and I will return answer to you. Thanks, Dan
At our ages, we need to sometimes swim slower in practice until we feel better. I get lap swimmers that say I have a good fly, but the pace clock times don't say so
Hi Elaine,
I would recommend doing several times (5-6) 3 times a day. Often when I am sitting in a meeting at work I'll do a few of these on my medial epicondyles. I do the same shoulder exercise but using a 5-lb dumbbell and lying on my right side for my left arm and lying on my right side for my left arm. I would recommend starting with a 1-2 lb weight (can even use a can of fruit or vegetables). These are some of the rehab exercises I now do on a regular basis to try to avoid shoulder injuries.
Hi Elaine,
I would recommend doing several times (5-6) 3 times a day. Often when I am sitting in a meeting at work I'll do a few of these on my medial epicondyles. I do the same shoulder exercise but using a 5-lb dumbbell and lying on my right side for my left arm and lying on my right side for my left arm. I would recommend starting with a 1-2 lb weight (can even use a can of fruit or vegetables). These are some of the rehab exercises I now do on a regular basis to try to avoid shoulder injuries.
Thanks for the recommendation. I'll add it to my daily dryland "To Do" list. I, too, did a PT routine of exercises (some with Theraband) to avoid shoulder injuries and future hip injuries; however, I evidently did too much of everything before my body shut down.
Hi Elaine,
I'm the one who posted that video a while back in response to a post by Gull. To do the lateral epicondyle, just mimic that same thing but push with your thumb from mid forearm along the muscle/tendon to the tendon attachment (the little bump that hurts) as you straighten your elbow. Start with your elbow bent. Then slowly massage your thumb along the muscle/tendon to the lateral epicondyle as you straighten your arm.
Thanks, ganache! :D I'll give it a try. How many reps would you recommend?
Meanwhile, I found one for the shoulder. What do you think?www.youtube.com/watch
