I signed up for a 10 K swim in Atlantic City this September and am wondering if any open water swimming veterans out there have any tips for preventing or at least moderating the lower back pain that seems to always be triggered in me by very long distance freestyle events like this. I did the Chesapeake Bay swim in the late 90s, and getting out of the water at the end of the race was like a parody of the Evolution of Man from a squid to Homo Erectus, only in my case, I didn't quite make it to the standing position before collapsing in a heap of lower back spasms.
In any event, I suspect I will just have to suffer through the discomfort and hope a week or two of convalescence afterwards will restore me to my self. But again, any advice short of oxycontin shots in the lumbar region will be truly appreciated.
Parents
Former Member
The lower back pain can come from maintaining typical prone freestyle body position “pressing the T” for such a long time. Unlike pool swimming open water swimming does not offer many back-flexion opportunities. Back-flexion would include flip turns, changing strokes etc. Although flip turns can cause back problems in there own right they do counter flex the back versus the typical prone freestyle body position. Every year after my first open water-training swim or after my first extended workout in long course pool I have lower back pain. Unfortunately it sounds like you do not have access to open water or a long course pool, but I find if you can train long course or open relatively frequently your back will adjust to the stress. Some of things you can do during the swim is stop go into a Jelly Fish type float arms and legs dangling and then slowly pull you legs to your chest and stretch you lower back. FYI – just finished a 10K swim in Colorado see www.whswim.com and they finish the race on a boat ramp and had two strong people aid every swimmer out of the water. A very nice touch.
The lower back pain can come from maintaining typical prone freestyle body position “pressing the T” for such a long time. Unlike pool swimming open water swimming does not offer many back-flexion opportunities. Back-flexion would include flip turns, changing strokes etc. Although flip turns can cause back problems in there own right they do counter flex the back versus the typical prone freestyle body position. Every year after my first open water-training swim or after my first extended workout in long course pool I have lower back pain. Unfortunately it sounds like you do not have access to open water or a long course pool, but I find if you can train long course or open relatively frequently your back will adjust to the stress. Some of things you can do during the swim is stop go into a Jelly Fish type float arms and legs dangling and then slowly pull you legs to your chest and stretch you lower back. FYI – just finished a 10K swim in Colorado see www.whswim.com and they finish the race on a boat ramp and had two strong people aid every swimmer out of the water. A very nice touch.
