After 20 years of no exercise at all - I've recently started swimming again. It's been about 6 months since I re-started swimming, and I'm up to 3000 yards a day, about half of that is IM.
The problem: About three weeks ago my left shoulder started popping. I'd say that it's popping out of it's socket, but it's more like when you crack your knuckles (or whatever you like to crack) :) Pretty much it does it all day long. If I straighten my arm to the side and twist my wrist - my shoulder pops/cracks.
In the pool I've noticed (during crawl mostly) that my left shoulder (when I breathe to the right) feel like it's hyper extending. I've been trying to compensate by breathing to my left more, but it seems like it's getting a little worse over the last few weeks.
Obviously I don't expect professional medical advice. But, it would help me to know if anyone else has similar problems or advice as to what exercises, stretches, swimming technique, or anything else that I might consider doing.
All I can come up with is stretching more (I don't do very much), but I'm slightly worried that it's possible to hyper-extend it more (if that's what it is). I'm also considering spending more time on drills, and less on sprints for a while.
I'm not in allot of pain. Mostly my shoulder is just uncomfortable all day long. The most pain, and it's not that severe, is in the pool. When it happens (and it's happened only three or four times) I stop swimming and start my warm down.
Thanks.
Parents
Former Member
As stated, there are a lot of exercises you can do to strengthen the shoulder in general. It's all basic stuff with a 5 or 8 pound dumbell. I try to do high reps (35-45) and do each one once or twice a day a few times a week. I had some bad shoulder injuries in college from strenuous competitve volleyball, but doing these exercises and properly stretching seems to ease my pain when swimming.
Front Lift: Arm down at your side, palm facing forward, raise up your arm until it's parallel to the floor and lower it.
Reverse Front Lift: Like above, but with palm facing back.
Adduction: Bend forward at your waist with your arm hanging straight down and your palm facing in. Raise your arm across your body to the side and then lower it
Abduction: like above but raise your arm to the other side
Bicep curl
Reverse bicep curl
As stated, there are a lot of exercises you can do to strengthen the shoulder in general. It's all basic stuff with a 5 or 8 pound dumbell. I try to do high reps (35-45) and do each one once or twice a day a few times a week. I had some bad shoulder injuries in college from strenuous competitve volleyball, but doing these exercises and properly stretching seems to ease my pain when swimming.
Front Lift: Arm down at your side, palm facing forward, raise up your arm until it's parallel to the floor and lower it.
Reverse Front Lift: Like above, but with palm facing back.
Adduction: Bend forward at your waist with your arm hanging straight down and your palm facing in. Raise your arm across your body to the side and then lower it
Abduction: like above but raise your arm to the other side
Bicep curl
Reverse bicep curl
