Getting my swim strength after back injury

RE: Getting my swim strength after back injury

Former Member — Fri, 11 Jan 2019 15:04:58 GMT

Ha! Thanks Karl. I was really annoyed by this guy who reminded me of the out of shape chubby lineman from my HS football team. When they got in trouble, their coach made them swim laps and he was dying after just one lap. I was just complaining to a fellow swim girl I met at the swim store today. Turns out she goes to my gym, we just go at different locations, and she is going to meet me tomorrow and see what my form looks like and give me some advice. Something tells me I’m sagging something in my back or gut when I swim? And I just noticed auto correct changed psyche to psycho! even though for me, there isn’t much difference! :bliss:

RE: Getting my swim strength after back injury

Karl_S — Fri, 11 Jan 2019 01:54:12 GMT

Please tell me not to let some 20 ish year old (kinda chubby), trainer mess with my psycho!! ... OMG I can relate. It hasn't been so bad in recent years, (a benefit of age, or just luck, I'm unsure) but for many years it seemed like I could not go to a gym without at least one 20-ish "expert" (in his own mind) telling me that what I was doing was doing me no good and was likely to injure me. As if this isn't annoying enough, not one of these "experts" ever asked me what I was trying to accomplish. It was actually so bad that for years I would not go to a gym. I still prefer just doing drylands in my basement. I suspect they take one look at me and since I'm really skinny, assume that I am trying to "bulk up" and know absolutely nothing about exercise. After I would prove to be a lost cause, they would invariably go try to "educate" some woman. OK, rant over.

RE: Getting my swim strength after back injury

Former Member — Wed, 09 Jan 2019 12:33:01 GMT

Please tell me not to let some 20 ish year old (kinda chubby), trainer mess with my psyche!! Today, one of the ‘trainers’ at my gym asked me, “why are you doing squats in the pool with a 7.5lb weight”? I told him I was doing this to work on my strength in my back, legs, and core. And I told him I also do laps, ladder pulls and run from the 3 1/2 mark to 4’ (I can’t stand any deeper) - it’s about 10 yards and I’ll do 8 forwards and 8 backwards runs. He then told me none of that is going to do me any good and I need I get in the gym. I told him I’m still waiting for clearance from my orthopedic dr after surgery 11/20, (my f/u got moved to next week). And the first and last time I worked out with their ‘trainer’ - I couldn’t walk for a week without being in excruciating pain!

RE: Getting my swim strength after back injury

Former Member — Sat, 05 Jan 2019 17:52:06 GMT

It seems to me that you are doing great! Good advice above. Swimming regularly is wonderful rehab for so many surgeries. Keeping it regular, but not trying to do too much too soon, being patient and gently progressive, makes good sense to me, based on my experience of rehabbing 2 hip surgeries in the pool. Do you ice after each workout? BTW, did you have general anesthesia? I found that wiped me out for some time and probably contributed to slow recovery of my aerobic fitness. Have you considered an Aquatic Physical Therapy to complement your swimming and land based PT? (aquaticpt.org/frequently-asked-questions.cfm) I found doing APT in the pool was great. You can gently build resistance, you are buoyed by the water, you can do a very wide range of exercises to rebuild core and other strength. Good luck with your recovery and rehab and happy new year :) Hey GDavis! Thanks for responding. I did have IV Anesthesia, the gas makes me sick for several days. As for APT...my gym only offered it one day a week at 7am :(. And I am NOT a morning person unless it’s for work, and even then, it’s questionable, (I am a freelancer, so no Monday - Friday routine). I try to find APT that I can add on my own, hence the jogging in water and ladder pools. Today, I hope to do the water squats. However, after waking up I’m in serious pain. This has happened three times after a few miles of a bike ride, which I did yesterday.

RE: Getting my swim strength after back injury

Former Member — Sat, 05 Jan 2019 11:34:01 GMT

If you are having problems kicking on your back, on your side may not be easier. Try kicking on your back with your hands at your side, sculling a little if that helps. Really though, the snorkel is the best. Good workout today, thankfully. i was able to add (3j sets of 15 underwater squats in about 4’ of water and managed to stay afloat kicking on my back with one and two arms extended in the water and above my head. Sank a bit with my hands at my side, odd? Thanks again for everyone’s suggestions. I wish I could share a lane with you at my gym pool!

RE: Getting my swim strength after back injury

Gdavis — Sat, 05 Jan 2019 08:42:50 GMT

RE: Getting my swim strength after back injury

Former Member — Sat, 05 Jan 2019 07:45:38 GMT

If you are having problems kicking on your back, on your side may not be easier. Try kicking on your back with your hands at your side, sculling a little if that helps. Really though, the snorkel is the best. Yeah, I tried kicking on my back without using my arm a few days ago and my head just sank. My core is just not strong enough yet.

RE: Getting my swim strength after back injury

Allen Stark — Sat, 05 Jan 2019 01:17:36 GMT

RE: Getting my swim strength after back injury

Former Member — Fri, 04 Jan 2019 15:59:54 GMT

Kicking with a kickboard does not put you in a swimming position and can be hard on the neck and shoulders. Better to kick with a snorkel or on your back or side. Good to know - thanks. The kick board was very uncomfortable and close to painful on my lower back where I had My surgery. When you say kick on my back or side, how do you mean? I can do about 1/8 of my workout on backstroke. Still not strong enough in my core to just kick on my back and stay afloat! I sink...

RE: Getting my swim strength after back injury

Former Member — Fri, 04 Jan 2019 15:06:58 GMT

Hey Prodgirl! As Orca said, rather than just try to swim straight thru your 850, you can break up the swims into meaningful units of work called "sets" with rest periods in and between the sets. As an example, using our 850 yards of laps as a starter... you could "build a pyramid" - Swim 6 25's (one length) with a rest interval in between each 25 of 10 or 20 seconds (150 yards) - Swim 4 50's (two lengths) with a slightly longer rest interval between each swim (200 yards) - Swim 1 100 (four lengths) take a break after the 100 of a couple minutes. (100 yards) - Swim 4 50's using same or slightly less rest period as on the first set of 50's (200 yards) - Swim 6 25's using same or slightly less rest period as on the first set of 25's (150 yards) - Swim an easy 50 yards to "warm down" Total 850 yards You can add kicking sets (or insert some kicking in each set) to build your kick and core. You can mix your strokes in a set, or pick a stroke at the start of each set to use throughout. You can mix up the order of the distances, and add more repeated swims in each set, or add a longer distance. Many people suggest you only increase yardage about 10% every few practices. So week one you are at 850, but in week two or three you increase to 900-925 yards, and so on. Hopefully, some structure, with variety will make your swimming more interesting as well! Let us know what you think! Thanks everyone for the suggestions! I will for sure keep them in mind as I keep swimming. I do have to rest quite frequently for no more than a minute, as I’m just not able to go more than maybe (4 or 6) 25 yard lengths without a little break. My aunt who is a Physical Therapist with the VA suggested doing kicking from the side or steps as well as squats from step to step. Last time I tried the kickboard was a couple weeks ago and the positioning was a bit painful, so I have not done it again. However, will give it one try tomorrow. Thanks again!

RE: Getting my swim strength after back injury

Allen Stark — Fri, 04 Jan 2019 10:46:02 GMT

Thanks everyone for the suggestions! I will for sure keep them in mind as I keep swimming. I do have to rest quite frequently for no more than a minute, as I’m just not able to go more than maybe (4 or 6) 25 yard lengths without a little break. My aunt who is a Physical Therapist with the VA suggested doing kicking from the side or steps as well as squats from step to step. Last time I tried the kickboard was a couple weeks ago and the positioning was a bit painful, so I have not done it again. However, will give it one try tomorrow. Thanks again! Kicking with a kickboard does not put you in a swimming position and can be hard on the neck and shoulders. Better to kick with a snorkel or on your back or side.

RE: Getting my swim strength after back injury

Redbird Alum — Fri, 04 Jan 2019 04:31:06 GMT

... My routine is about: - (8) half lengths of jogging to 4’ (I can’t reach any further) and then I jog backwards to the beginning of the pool for warm up and (8) again for cool down. - then laps of ***, free, backstroke. - and i squeeze in (3) sets of 15 ladder pulls in the begging, middle, and end To add, there are several 1-2 minute breaks in this routine too. Sometimes it’s to just breathe, or make a goggle or earplugs adjustment. ... Hey Prodgirl! As Orca said, rather than just try to swim straight thru your 850, you can break up the swims into meaningful units of work called "sets" with rest periods in and between the sets. As an example, using our 850 yards of laps as a starter... you could "build a pyramid" - Swim 6 25's (one length) with a rest interval in between each 25 of 10 or 20 seconds (150 yards) - Swim 4 50's (two lengths) with a slightly longer rest interval between each swim (200 yards) - Swim 1 100 (four lengths) take a break after the 100 of a couple minutes. (100 yards) - Swim 4 50's using same or slightly less rest period as on the first set of 50's (200 yards) - Swim 6 25's using same or slightly less rest period as on the first set of 25's (150 yards) - Swim an easy 50 yards to "warm down" Total 850 yards You can add kicking sets (or insert some kicking in each set) to build your kick and core. You can mix your strokes in a set, or pick a stroke at the start of each set to use throughout. You can mix up the order of the distances, and add more repeated swims in each set, or add a longer distance. Many people suggest you only increase yardage about 10% every few practices. So week one you are at 850, but in week two or three you increase to 900-925 yards, and so on. Hopefully, some structure, with variety will make your swimming more interesting as well! Let us know what you think!

RE: Getting my swim strength after back injury

orca1946 — Thu, 03 Jan 2019 12:24:19 GMT

Broken sets with some recovery time will do better for you I think. You made it back before and will again. Keep at it BUT be aware of over doing it!

RE: Getting my swim strength after back injury

Former Member — Wed, 02 Jan 2019 13:07:04 GMT

RE: Getting my swim strength after back injury

Former Member — Wed, 02 Jan 2019 12:26:47 GMT

Hey Prodgirl - What is that 850 yards made up of? Are you swimming it straight, as sets, or something else? Maybe we can make it more creative and get you over the top! I would LOVE suggestions. There are no real swimmers when I go, just floaters, bobbers and people who wear scuba masks, flippers and fins (seriously)!, It’s a combination of freestyle, *** and backstrokes. Less backstrokes as that’s a lot harder for me still. My pool is a 25 yard pool if that helps for ideas too. My routine is about: - (8) half lengths of jogging to 4’ (I can’t reach any further) and then I jog backwards to the beginning of the pool for warm up and (8) again for cool down. - then laps of ***, free, backstroke. - and i squeeze in (3) sets of 15 ladder pulls in the begging, middle, and end To add, there are several 1-2 minute breaks in this routine too. Sometimes it’s to just breathe, or make a goggle or earplugs adjustment. I was reading on another post people eat PB&J before swimming. So tomorrow I am going to try that on my way to the gym. Maybe my food intake is not proving me the fuel I need? thanks in advance!

RE: Getting my swim strength after back injury

hnatkin — Wed, 02 Jan 2019 09:40:57 GMT

RE: Getting my swim strength after back injury

Former Member — Wed, 02 Jan 2019 07:25:59 GMT

Perhaps you should try doing open turns instead of flip turns while you get started. Sometimes the torque on the flip (as you twist off the wall) can inflame your back. Also make your you are stretching afterwards, and focus on ab strengthening exercises. Welcome back! Oh yeah...there are no flip turns in my current or immediate future! I did one when I first got back in the pool and I felt that hurt immediately! my turns are a bit of a tuck and turn. When I hit end of the pool, I hold the edge with both hands, tuck both legs and pivot. It doesn’t have any pain or weird feelings, so hopefully it’s ok. My frustration right now, is I can’t get above 850 yards, granted I started at much less. And I still don’t feel stronger in my back. I’ve been dedicated with swimming again since 12/19. I eat a healthy early lunch about an hour before going and drink a protein mix with water shake on my way to the gym, so about 20 minutes prior.

RE: Getting my swim strength after back injury

Redbird Alum — Wed, 02 Jan 2019 03:54:34 GMT

... My frustration right now, is I can’t get above 850 yards... Hey Prodgirl - What is that 850 yards made up of? Are you swimming it straight, as sets, or something else? Maybe we can make it more creative and get you over the top!

RE: Getting my swim strength after back injury

Former Member — Mon, 31 Dec 2018 17:18:13 GMT

Thanks! I don’t feel as bad this morning as I’d thought I would. will maybe I will do just a little less this afternoon at the pool. Happy 2019!

RE: Getting my swim strength after back injury

Former Member — Mon, 31 Dec 2018 11:14:48 GMT

Thanks Kari. I took It easy today...only 800 yards and (2) sets of ladder pools. Happy 2019!

RE: Getting my swim strength after back injury

flystorms — Mon, 31 Dec 2018 10:44:52 GMT

Just listen to your body. When you have a day where you're gassed like this, the next time, do an easier day. Go with how you feel, not by how much, especially for the first 4-6 weeks. Your body may still just be healing from the surgery. Good for you for getting out there! It takes time, but you'll get there. :) Happy new year!