Hello, fellow chlorine heads,
I coach a masters team out in Highland Park, IL (Equinox Masters), and one of my swimmers has some issues going on with her hip and back. :cane: Though it was a pre-existing condition prior to her becoming a swimmer, it seems to hurt on and off during and after our practices. Here's what she has to say about it:
"After swimming, I frequently feel intense lower back stiffness which is usually accompanied by a tightness/dull persistent pain in the periformis region/side of my right hip.
During swimming, I sometimes feel a twinge in my lower right back when turning to breathe."
Any input to help my swimmer would be greatly appreciated!
Thanks,
Bill
Bill,
Take a good look at the swimmers posture in the water. Look at the head position in relation to shoulders, hips and knees. Is it all in line? Is one being carried higher or lower than the other.
Take a look at the swimmer's stroke, specifically recovery, is the recovery being forced. Is there a high degree of tension visible when the swimming?
Are the knees being bent too much while kicking?
If looking for possible signs of the issues being caused by swimming, those are some things I would try to key on.
Shipley - I cannot provide info on the proper form however, I am a 31 y.o. and just started swimming BECAUSE I have lower back disc degeneration and right iliotibial (hip) stiffness. Doc told me no more running and no more elliptical for awhile - and therefore I am on day 5 of swimming. One of the things that seems to help me out during my day to day life is to properly stretch the iliotibial muscle and to perform various back stretches. See these two links for iliotibial and back stretches:
runningtimes.com/Article.aspxwww.bigbackpain.com/back_exercises.html
Now, I am certainly not a doctor but this does seem to help. There are a number of different stretches that can be found online and it will simply be trial and error. I would also recommend that the individual sees their primary care phys and potentially get evaluated earlier rather than later in order to potentially detect a current condition... they could also prescribe something called a "Tens Unit" which has 4 electrode-type pads that produces an electronic pulse into the muscle... it can be worn PRIOR/POST swim and will help to reduce pain and discomfort. I have been using one, and it provides some pain relief.
Not a stranger to various back aches and pains (nagging, etc.), I find a modest exercise class to stretch things out and get everything moving well is better than another swim.
I started back to swimming 5 years ago due to lower back pain (my back would spasm) that would go down my left leg as well. I had been going to a Chiropractor and he finally got me to the point I no longer needed a cane to walk. He said I needed to excersize so I started swimming. The only time my back actually felt better was in the water. When I tried to pull myself out after practice my back muscles would spasm.
I tried massage which helped some, as did trigger point therapy and ART. I actually have a broken tailbone. Unlimate cause of all my issues.
At the 2 year mark I discovered a supplement, Hyaluronic Acid which was for the joints, that really had the biggest impact for me. Once on that supplement for about a month I was finally to a point I could bend over and touch the block for a start.
Hope this is helpful
