Advice for returning to competition

Greetings jbdrags. Since shoulder problems can be pretty complex, I'll just offer a list of dryland exercises that I've done over the years to strengthen my shoulders. I too have returned to swimming after a while of non-swimming (20 years of bodybuilding/powerlifting). So here goes: shrugs - these can be done with a barbell, dumbells, bands, etc., whatever provides the resistance that you can handle. Reps can vary, depending upon who you talk to or what you want to do. rotator cuff exercises - there are a variety of ways to do this, the main motion is done keeping the elbow bent at a 90° angle, and moving the arm in a "tennis back-hand motion." This can be done standing up with cables or bands, or lying on a bench with dumbells. The exercises should be googled for more indepth explanation. standing barbell or d-bell shoulder press - take a barbell, start by holding it at shoulder level, and then press up to lockout. These should be done standing, starting with very light weight until you get used to the balance and coordination that's involved. I'd also recommend doing these in front of the body, as pressing from behind the neck can cause unnecessary stress on the shoulders. This is also a great exercise for developing the core muscles that make up your trunk. other exercises might include anterior, lateral, or posterior d-bell raises, and possibly d-bell or barbell upright rows. In the course of doing this stuff for over 20 years, I've had some minor shoulder problems from time to time, and have found that some exercises seem to cause me more problems than they're worth. You might experiment and see what works for you. Also, I think the shrugs and rotator cuff exercises are important as they seem to help stabilize the shoulder, and this should help in swimming. Sorry for the long post, hope this helps.:banana:

JB - This is my "second" return to Masters swimming at 49 years of age. My advice is to first get comfortable with yourself in the water. If you have "let yourself go" a bit, and are aware of some limts such as shoulder issues, it would be best if you get comfortable with your new center of gravity, float potential, alignments, and what does and doesn't hurt. I would suggest some shorter yardage workouts interspersed with the dry-lands and possibly some lighter weights (more reps, less umph). Once you start to feel some of that old comfort, have someone tape you in the pool if you can. After the shock wears off, look analytically at the tape and take on the worst things first. You will find alot of discussions on these boards about axis, total immersion vs old school, etc. I've picked up quite alot just reading through all the notes (both from experts and novices). Most of all, don't give up. You will have a few setbacks, and days you just don't feel like getting in. Hang in there, and you will be amazed at how quickly you can start dialing up your yards, and your effort. Regarding finding others to swim with (cause it really is hard to go it solo!) don't be afraid to go into your state boards and just ask for anybody nearby. (I just did that in Illinios not long ago.) Again, you will likely get some quick advice. We're all pulling for ya! Redbird

If I had good stroke technique before, will I be able to regain it? I mean does your body ever really forget????? How easy has it been for everyone to get back to their original form?

JB- Back in '99 I returned to competitive swimming via USMS. I, too, had taken a 10 year hiatus. My first year back I concentrated on getting in shape and building my workouts to what I could handle. I only swam in one meet that year and it was the state meet. My times were respectible enough to light the competitive fire for the following year. That year I worked out with my old high school team and pretty much pushed myself to my limits. I remember not being able to lift my arms to put them under the pillow at night. I swam in a few local meets, state meet and Nationals. I was able to get within a second of my lifetime best in the 100 free. What I have learned since then is that I can be competitive without punishing yardage. This was important because it helped me to balance my life and incorporate swimming into my lifestyle. In the past, I'd swim the season (3-4 months), have the big meet and then quit until the following year. Now I swim year-round with a couple of week breaks where needed. Good luck and welcome back. P.S. - I'd suggest getting with a team or atleast a workout buddie. That way when you don't want to go you'll think... but I can't let my team/buddie down. You'll end up making it to lots more practices.

Thanks alot everyone. :applaud: I am starting to get goose bumps just thinking about getting in the pool. It feels great to know I have people I can go to for advice and support. :woot: :woot: :woot: :woot: :woot: :woot:

CAUTION. Do not do over-head presses. I am in the midst of rehabilitation(shoulder) under the supervision of a sports orhopedist and a physical therapist and improving more than I thought possible. Both stress regularly to not do presses. Concentrate on the theraband exercises for rotator cuff.

Hi! On the workout end of all of this- take a peek at the Workout portion of discussion board - I have to practice a lot by myself and I usually visit Lia Oberstar's workouts (at the top of the page) - it's great! As for your shoulder - I am in the same boat as you and I have to be very careful. When I feel that my shoulder is starting to get irritated, I switch to another stroke or do drill. The Doc who did my surgery says the best way to try and avoid further injury is to work on PERFECT strokes. I started Masters about 5 years after my surgery - and I'm doing quite well... my times are not that close to what I did in HS/college, but I will do my best to get as close as I can. There are Masters swimmers who get LIFETIME bests, and others who can't get as fast as they used to be... but swimming with USMS has been the best part of my swimming career, I'd have to say. These are people who truly LOVE the sport and want to have fun as well as work hard. It's great. The meets are a blast... go and do your best and ENJOY IT - you will be in good company - it's always a good time! Your first meet will show you what you need to work on and give you some goal times for your next meet! Anyways, start slow - working on your stroke. You can start with a mile (or whatever) and go from there. Swimming has always been like riding a bike to me... when I jumped in after my hiatus, you really don't forget that stuff... but you can always find things to fix (meaning your technique). Good luck!:wave: