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
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
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
