5 Injury Prevention Tips For Coaches

With hell week approaching we've made a list of 5 ways coaches can help keep their swimmers' stay injury-free this winter training cycle. 

Tip #1: Gradually Increase Yardage & Intensity Leading up to Hell Week

You were doing 10*50s easy as a main set one week and the next week you see 10*500s all out scribbled on the whiteboard. Training went from 0 to 100. This approach is not only a recipe for injury in training, swimmers will find themselves in low spirits in and out of the pool. 

By increasing yardage and intensity over time coaches can “prime” their swimmers for hell week. This way hell week won't be such a shock to the system. Coaches may even get a smile or two from their swimmers since they feel mentally and physically prepared for the tough practices ahead. 

Tip #2: Educate swimmers on the difference between soreness and pain

One of the biggest obstacles coaches face is knowing when to push their athlete or when to let them opt for an alternative or take time off. Coaches having a conversation with swimmers on the difference between muscular soreness and pain eliminates the question of whether to push or let the swimmer rest. When coaches and athletes are aware of this difference coaches can encourage athletes to push through the soreness or opt for an alternative when there is pain. Swimmers can also get the most out of their training. 

Tip #3: Technique and Injury Prevention are Best Friends 

What is it about winter training that increases the likelihood of injury? Strokes falling apart and poor technique are key factors. When practice gets tough, technique is the first thing that gets thrown out the window. When technique is poor, swimmers overcompensate in certain areas which can lead to asymmetries and breakdown of certain muscles more than others. For example, if a swimmer is breathing only to one side there is going to be more muscle breakdown on the dominant side. This can lead to shoulder impingements, aka swimmers shoulder. 

Tip #4: Practice Good Technique in Recovery Swims

How do we keep technique from falling apart in hard sets? Practicing good technique during recovery swims and in warm up & warm down is a great start. Sure, swimmers may have one side they breathe to and that is what they will execute on race day and all out swims. But it is a good idea to practice bilateral breathing when he or she is swimming at an easier pace. This allows for less breakdown of muscle on the dominant side and helps prevent overuse injuries. 

Tip #5:  Not all alternatives for shoulder pain are created equal 

Which is better when a swimmer says they are having shoulder pain: Kicking with a board or vertical kicking? Most physical therapists will say that vertical kicking is the better option. The whole point of alternatives in practice for swimmers with shoulder pain is to take some of the stress off the shoulders.

Using a kickboard can further aggravate shoulder impingements, which can cause more harm than good. Using fins when a swimmer is returning to sport after an injury is also a good option when returning from injury. 

Cheers to an effective and safe holiday training cycle!

References 

Kari Martin, DPT, Physical Therapist