My therapist suggested that I return to full stroke swimming even though I am not fully recovered from my injury. My rotator muscles are still relatively weak and have a low level of stamina but he thinks that swimming without PAIN will speed the recovery process. It should help me gain stamina and strength as well as allow my cuff muscles to re-coordinate themselves with each other. I was swimming about a mile a day when I was injured so where should I aim for now? The therapist said to stay away from pain but left it at that. Should I cut it down to 800 yards pain free? Should I swim a mile if I can do it pain free? I am also planning on doing my exercises after I swim so that my shoulders are fresh when I get in the water. Is that a good plan?
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in too fast or you'll be right back where you started.
Start with a FEW (and I do mean FEW) easy 100s. See how it goes. Do that for a few days. See how it goes. Start adding in additional 100 yard units. Don't add those units on daily--stay at a given amount for a few days. Gradually increasing will give you longer benefits!!!
Starting at 800 yards may be a little too much. Try something like LESS than 500 yards--and take it slow. You're not racing!!!! Do some kick board work if you want more time in the water.
Don't anticipate jumping in and doing your old mile. It will take awhile to work back up to it. I had to take off 4 weeks after a back surgery. Hadn't been able to really swim for 6 weeks before the surgery. So was out of water from approximately October to early January. When I got back---started with less than 500 yards and it wore me out!! My arms were OK and the legs felt good (had had sciatic pain from August to November--reason for surgery) but the back wasn't really ready. It took until March to get back to my usual routine.
Whatever you do--be sure to ice down your shoulders when you're done!!!!
in too fast or you'll be right back where you started.
Start with a FEW (and I do mean FEW) easy 100s. See how it goes. Do that for a few days. See how it goes. Start adding in additional 100 yard units. Don't add those units on daily--stay at a given amount for a few days. Gradually increasing will give you longer benefits!!!
Starting at 800 yards may be a little too much. Try something like LESS than 500 yards--and take it slow. You're not racing!!!! Do some kick board work if you want more time in the water.
Don't anticipate jumping in and doing your old mile. It will take awhile to work back up to it. I had to take off 4 weeks after a back surgery. Hadn't been able to really swim for 6 weeks before the surgery. So was out of water from approximately October to early January. When I got back---started with less than 500 yards and it wore me out!! My arms were OK and the legs felt good (had had sciatic pain from August to November--reason for surgery) but the back wasn't really ready. It took until March to get back to my usual routine.
Whatever you do--be sure to ice down your shoulders when you're done!!!!
