I just graduated from high school and I concentrated on distance running during high school, I did swim my senior year however. Since I don't have fast enough times to be considered for a college scholarship and I had constant injury problems when I do seriously train for running I've decided to take some time off running and concentrate on swimming.
I'm not a total beginner as I swam this past winter with the team, about 4000-5000m a practice. I was a mediocore freestyler and did fly a few times during competition. I was better at middle distances. I don't know if middle-distance swimmers swim any differently than sprinters like in running but how should I train if I was going to compete in the longer events?? What can I do to strengthen my shoulders so they're not sore, I imagine a weak rotary cuff is the culprit???
If you are complaining about muscle soreness, the only real solution is to keep with the training. It will go away soon enough.
If the pain is in the joints and you are suspecting rotator cuff problems, there is one good excercise I have heard of.
Stand in a doorway with your arms at your side, palms against your thighs. Slowly raise your arms to the side until the backs of your hands touch the door jambs on either side. Exert pressure as if you are still trying to lift your arms, holding the pressure for about five to ten seconds then release, putting your arms back at your side. Repeat 10 times. Do it at least once every day for at least a month. I think that there are variations that you can do by turning and raising your arms to the front, again pressing the back of your hand against the door jamb (you should not be more than 1 foot away from the jamb).
This is supposed to strengthen the muscle groups that surround the rotator cuff.
Don't forget to stretch (without bouncing!) before and after strenuous exercise.
If you are complaining about muscle soreness, the only real solution is to keep with the training. It will go away soon enough.
If the pain is in the joints and you are suspecting rotator cuff problems, there is one good excercise I have heard of.
Stand in a doorway with your arms at your side, palms against your thighs. Slowly raise your arms to the side until the backs of your hands touch the door jambs on either side. Exert pressure as if you are still trying to lift your arms, holding the pressure for about five to ten seconds then release, putting your arms back at your side. Repeat 10 times. Do it at least once every day for at least a month. I think that there are variations that you can do by turning and raising your arms to the front, again pressing the back of your hand against the door jamb (you should not be more than 1 foot away from the jamb).
This is supposed to strengthen the muscle groups that surround the rotator cuff.
Don't forget to stretch (without bouncing!) before and after strenuous exercise.
