Hey Y'all --
I used to be a runner. After decades of accumulating running injuries, I've given it up. Since last May I started swimming for exercise, am starting to get the hang of it.
Need your advice with something. My shoulders ache for a few days after a swim. It seems to be the rotator cuffs. I believe it is caused by the shoulder joint feeling like it wants to "pop" when I start a pull from full extended position (any stroke). Possibly the muscles that oppose the pull need strengthening(?).
Here's what I am thinking of doing. (1) Continue to swim, but go easy for a while. (2) Be sure to warm up, cool down, and stretch. (3) Ice down the shoulders after swim and before bedtime. (4) Do some 5 pound dumbbell work with the shoulder muscles, go to 10 pounds next week. (5) Advil.
Question: Does this look like a reasonable plan? Any other advice?
Thanks!!
RC
Former Member
R.C.
I agree with Paul that there might be some fine tuning necessary in your technique if there's a consistent sign of pain, particularly if it's in one arm versus both. Sometimes a quick adjustment is all that's necessary.
This web site address was passed along by one of our coach members, and has some very helpful information in the event you don't get involved with a local masters swim club.
(www.svl.ch/svlimmat_ratind.html
Speaking from personal experience, it took about four weeks to rid myself of a similar sholder problem which came about from overuse of paddles. And I agree with Paul that five pound weights should be the limit in simple shoulder exercises. You'ld be suprised at how heavy they seem after a short while.
RC -
I strongly recommend that you get the book "The Seven Minute Rotator Cuff Solution" (crappy title). By following it's advice I was able to skip surgery after a (good) othopedic surgeon said there was no way I could avoid it.
Also, the progression of 5 lb weights to 10 lb weights that quickly is probably asking for trouble.
-LBJ
Thanks to everyone for your help. I will heed your wise counsel.
During my lunch break I went over to the pool and asked a total stranger to look at my attempted crawl stroke. She said that I was "overcrossing" (I was hitting the middle), plus my body rotation wasn't right, reflecting that I am wasting some energy pushing upward (rather than forward). Both of these probably contribute to the shoulder ache. She also said some things about my body position, breathing and kicking, but it was too much for me to absorb. (Man, this is surprisingly technical). Still, I've come a long way since last May, when all I could do was the doggie paddle.
Dear RC -
Some of the plan sounds good. Please consider the following:
a) Run (pardon the pun) to the nearest coach for technique help. 99% of shoulder pain is technique related.
b) Most doctors will recommend going no higher than 5 lbs for weight work on rotator cuffs. Those muscles are not meant to be primary lifters - more as stabilizers in swimming.
c) Advil is fine for short stints, but if you have to take on a regular basis, there are health issues.
RC - Good Luck with the swimming and find a coach. if you do not have access to a masters coach, see an age group or college coach. If you don't have access to those people, check out some sites on line for pictures of strokes and drills.
Paul Windrath
