Looking for some advice on a shoulder problem. I just recently increased my yardage from 6000-8000 per week to 11,000 per week. I was doing some breaststroke pull with paddles and the next day right shoulder was hurting a bit. It hurts quite a bit when I move through internal rotation so I think it is a rotator cuff/anterior deltoid. Any advice on rehabing? Do I stop training, or just back off?
back off but stay in pool
throw away paddles
ice
stretch cord rotator cuff exercises
use zoomers for a while to "de-weight" the pull
remember the 10 percent rule: increase by no more than 10 percent per week in one of the following--frequency of workouts, intensity, duration--and keep this in mind for each of the strokes (if you are used to doing 3000 yard freestyle workouts, this doesn't mean you're used to doing 3000 yard breaststroke workouts). masters swimming is lifelong, no need to rush in--just build gradually--8k to 11k is a pretty big leap
live and learn and realize shoulder pain is very common in our sport, usually highly anxiety-provoking, but usually gets better if you take care
good luck!
back off but stay in pool
throw away paddles
ice
stretch cord rotator cuff exercises
use zoomers for a while to "de-weight" the pull
remember the 10 percent rule: increase by no more than 10 percent per week in one of the following--frequency of workouts, intensity, duration--and keep this in mind for each of the strokes (if you are used to doing 3000 yard freestyle workouts, this doesn't mean you're used to doing 3000 yard breaststroke workouts). masters swimming is lifelong, no need to rush in--just build gradually--8k to 11k is a pretty big leap
live and learn and realize shoulder pain is very common in our sport, usually highly anxiety-provoking, but usually gets better if you take care
good luck!
