Rehabilitation from Swimming Injuries or Ailments

Last Updated on April 21, 2024 by admin

In this article, we will provide advice, insights and tips on swimming rehabilitation from injuries or ailments

• For competitive swimmers, being injured or ill can be extremely frustrating, especially if it inhibits or prevents you from training or competing.

• Swimmers can worry about the time being lost and as a result may try to return to training too quickly, which could result in a repeat of their condition.

• Swimmers who have been injured or ill before and have experienced any length of time away from the pool may try to hide their condition and continue to swim.

• This often results in the swimmer taking longer to rehabilitate, than if they had stopped swimming when the injury or illness first occurred.

The road to swimming rehabilitation

The swimming rehabilitation process is both physical and psychological and can be either long or short-term.

Listed below are the steps you could follow to aid your recovery.

Admit to yourself that you are either injured or ill:

Swimmers should listen to their body, if they are in pain, or feel weak or unwell they should stop swimming, as to continue could make their condition a whole lot worse.

Ascertain the severity of your injury or illness

The swimmer should first asses the severity of their injury or illness by self-diagnosis.

• Then they should discuss the condition with their parents and/or coach.

Seek medical help

If the swimmer is in any doubt about their condition, consult either their doctor or sports physiotherapist.

Formulate a swimming rehabilitation plan:

If the swimmer has a long-term injury or illness, they should consult with either their coach, doctor, physiotherapist or parents.

• Together they should formulate a swimming rehabilitation plan to outline the road back to recovery.
• This can be a flexible plan, detailing the type of rehabilitation exercises to be employed, the volume of these exercises and a time frame.

Dryland swimming rehabilitation

May swimmers can find dryland swimming rehabilitation exercises dull, boring and monotonous.

• However,  it’s important that they are completed, as they are a key part of the recovery process.
• To reduce the chance of repeating the injury, the swimmer should ensure they increase their rehabilitation exercises slowly and gradually.
• They shouldn’t perform more exercises than recommended.

Resetting swimming goals or setting of some mini-goals

Having a long-term injury or illness can often result in the reappraisal of the swimmer’s goals.

This should be a result of a discussion with their coach.

• Maybe their goals need to be adjusted or maybe it’s an opportunity to set some short-term goals to help you with their rehabilitation.

Related article on the benefits of setting swimming goals

We have produced a related article, on the benefits of setting swimming goals. You can view it by clicking this link: Swimming goals

Training opportunities while injured

In consultation with their coach, it may be possible while injured for the swimmer to be able to perform some form of training.

• For example, a swimmer with a shoulder injury may use it as an opportunity to improve their leg kick.
• A swimmer with a leg or knee injury may use it as an opportunity to improve their core strength, flexibility or upper body strength.

Psychological swimming rehabilitation

The rehabilitation process for most swimmers is a psychological as well as a physical process

• The swimmer should stay positive, focused and motivated.
• They should try to keep their injury or illness in perspective.
• Formulating a recovery plan, performing your rehabilitation exercises, resetting your goals and finding opportunities to continue training can all help with your psychological rehabilitation.

Try using visualization to help in your psychological swimming rehabilitation

Research has shown that the human brain cannot tell the difference between imagined and real experiences.

• Visualisation is mental imagery, mental rehearsal and meditation techniques.
• They are used by most of the world’s top swimmers, to condition their brains to help them perform better in training and competition.
• However, many swimmers are now using visualization techniques to help them recover from injury or illness.
• By visualizing the injury or illness getting better, the swimmer can feel more relaxed, confident and in control of the healing process.

Related article on swimming visualisation

We have produced a related article, on swimming visualisation. You can view it by clicking this link: Swimming visualisation

Preventing reoccurrence

Once the swimmer has recovered, they may wish to consult your coach, doctor or physiotherapist, about preventative measures they can take to stop the injury or illness from reoccurring.

Don’t resume training too soon

It’s important that the swimmer doesn’t come back to the pool too soon.

• They should ensure that their injury or illness has been completely cured before recommencing training.
• This is a practical precaution to prevent the injury or illness from reoccurring.

Come back gradually

Once they are back training, it may take a while to get back to the level of fitness they were before they were ill or injured.

• The swimmer may need to very slowly increase the number of training sessions they attend.
• They should focus on their technique and re-establishing their feel of the water, before concerning themselves with increasing the intensity.
• They should ensure that they don’t push themselves too hard and take all practical precautions to prevent the injury or illness from reoccurring.

Swimming injuries and ailments

Although competitive swimming is a non-contact sport, which encourages a fit and healthy lifestyle, swimmers do from time to time, ‘pick-up’ certain ailments or injuries.

For junior swimmers, parents are ultimately responsible for evaluating the severity of their child’s condition.

• If in their opinion their condition, may prevent their child from attending two or more consecutive sessions, it is courteous for them to promptly inform either the child’s coach or the appointed club contact.

• If a parent is in doubt about whether their child should attend training or competition, then they may wish to leave the decision to their child.
• Or they may wish to discuss the situation with their child’s coach at the pool before training,
• So a suitable course of action can be agreed or they may prefer to consult their doctor.

Asthma

Most asthma sufferers have mild cases, where a puff or two on their asthma pump will alleviate their symptoms, allowing them to continue training or competing.

• Some children are susceptible to heavier attacks and must make their coach aware as soon as such an attack is imminent or is happening.
• For some swimmers, exercise induces asthma.
• In most cases, this is only a mild attack, easily cured by the use of an asthma pump.
• All swimmers must ensure they have their asthma pump with them at all times on the poolside/deck when training or competing.

Athlete’s Foot

Athlete’s Foot is a fungus that loves the warm and wet places found between poorly-dried children’s toes.

• This can be easily treated with some powdered/ointment from the local pharmacy/drug store.

Back Pain

Some swimmers suffer from back pain, which usually occurs in the lower back.

Related article on swimming back pain

We have produced a related article on swimming back pain. You can view it by clicking this link: swimming back pain

Breaststroker’s Knee

This is a ‘generic’ term referring to any type of knee joint problem.

• These problems can range from a little bit of stiffness due to poor warming up, to major joint wear.

Related article on breaststroker’s knee

We have produced a related article on breaststroker’s knee. You can view it by clicking this link: breaststroker’s knee

Burnout/Fatigue

Parents and coaches need to watch for signs of swimmer fatigue.

• This can happen when a swimmer is experiencing a number of the following: training hard, working hard at school, not getting enough sleep, not eating and/or not drinking enough and not getting enough rest, recovery and relaxation.

Common Cold

A swimmer should be able to continue swimming while they have a cold as it is beneficial in some cases.

• The warm moist air found inside indoor pools helps in lubricating the nasal passages to help loosen stubborn mucus.
• However, it is wise for the swimmer to reduce their overall intensity and length of time they spend swimming.
• Sometimes swimming makes some swimmers’ cold worse.

Cramps

Cramps are a common ailment in competitive swimming.

• A cramp can occur in the feet, legs and/or stomach, and is a result of not enough oxygen getting to the muscle during exertion, which becomes inhibited by lactic acid, resulting in cramps.
• There are a number of contributory factors such as poor hydration and nutrition, no/poor dry land and water-based warm-ups and fatigue.
• Cramp occurs mostly when the pool temperature is a little on the cool side. Remedies include stretching or a warm shower.
• Ensure the affected areas are usually doused in water to warm the muscles and increase blood flow.

Related article on swimming muscle cramps

We have produced a related article on swimming muscle cramps. You can view it by clicking this link: swimming muscle cramps

Cuts

Minor cuts old or new can be covered in petroleum jelly which should keep it germ-free and waterproof.

• The swimmer can use waterproof plasters if they prefer.

Ear Infection (Swimmer’s Ear)

Ear Infections (sometimes referred to as swimmer’s ear) is a fungus that thrives in warm and wet places, mostly in the outer ear canal.

• This can be treated with some powder/ointment from the local pharmacy.
• To prevent this from reoccurring the swimmer should dry their ear canals thoroughly.
• Wearing a swimming hat/cap and/or earplugs also decreases the chance of getting ear infections.

Related article on swimmer’s ear

We have produced a related article on swimmer’s ear. You can view it by clicking this link: swimmer’s ear

Headache

Swimming pools are generally hot and dry places, where headaches are common.

• The most common reason for headaches is that swimmers do not drink enough and are starting to become or are dehydrated.
• The next most common reason is poor nutrition.
• They simply have not eaten the right nutrition at the right time.
• The other common reason is either tight-fitting goggles or a swimming hat/cap.
• If, however, your child’s headache has started before swimming then it’s your responsibility to gauge how bad it is, and whether or not it’s bad enough to miss training or competition.

Heartburn

Heartburn is a not uncommon condition for competitive swimmers during training and competition.

What is heartburn?

Heartburn occurs when acid in a swimmer’s stomach contents leaks backward and touches the lining of the esophagus, (The muscular tube that carries food and liquids from your throat to your stomach)

• This is called acid reflux, which can cause the burning sensation in the swimmer’s chest associated with heartburn.

Prevention of heartburn

Eat at least two hours before swimming

One of the most common causes of heartburn for competitive swimmers is eating too shortly before entering the water.

• Swimming on a full stomach increases the risk of heartburn.
• Therefore, swimmers should eat at least two hours before swimming.

Avoid certain foods and drinks

• You should also avoid the following food and drinks at least two hours before swimming carbonated drinks, chocolate, coffee, citrus fruits or juices, fatty or fried foods and tomato-based products, which are more likely to cause heartburn than others.

Sports & energy drinks

For some swimmers, the sports or energy drinks they consume during training can cause heartburn, due to the sugar or caffeine content of some drinks.

• Therefore, if you suffer from heartburn and consume sports or energy drinks, you may try switching your training drink to see if this prevents your heartburn.

Persistent heartburn

If you suffer from persistent heartburn, you may be wise to visit your healthcare professional, who may prescribe acid-reducing drugs.

Muscle Stiffness

Muscle stiffness can occur in swimmers for several reasons.

• The main reasons are training hard and/or not warming down correctly.
• A series of stretches, a warm bath or shower and a low-intensity swim should alleviate most of the stiffness.

Neck Pain

Neck pain can often be accompanied by shoulder and back pain.

Related article on swimming neck pain

We have produced a related article on swimming neck pain. You can view it by clicking this link: swimming neck pain

Periods

Modern feminine toiletry products make periods much easier to deal with and should not stop a swimmer from training.

• Many swimmers use a pair of drag pants for extra privacy.

Skin Rashes

Sometimes swimmers experience skin rashes for a variety of reasons, the main reasons being, a heat rash or an allergic reaction.

• Most rashes shouldn’t stop swimmers’ training unless it is a major embarrassment to your child.
• If in doubt the swimmer should consult their doctor.

Related article on swimming in chlorinated pools

We have produced a related article on swimming in chlorinated pools. You can view it by clicking this link: swimming in chlorinated pools.

Stitch

Stitch is a pain usually found on the right-hand side of the swimmer, caused by organs moving up and down during exercise and developing a cramp within the diaphragm.

• This is easily cured by stopping exercising until the pain ceases.

Swimmer’s Shoulder

This is a ‘generic’ term referring to any type of shoulder joint problem.

• These problems can range from a little bit of stiffness, due to poor warming up, to major joint wear.
• Again, an early discussion between the swimmer and the coach to discuss the severity of the condition is very important.

Related article on swimmer’s shoulder: an introduction

We have produced a related article on swimmer’s shoulder: an introduction. You can view it by clicking this link: swimmer’s shoulder

Throat Sore/Infection

Children can go swimming when they have a sore throat as it is beneficial in some cases.

• The warm moist air found inside indoor pools helps in lubricating the throat to help alleviate the soreness.
• However, it is wise to reduce their overall intensity and the length of time they spend swimming.
• Sometimes swimming makes some people’s sore throats worse.

Verruca

Verrucas are warts with calluses, and they love the warm and wet conditions that are found in many swimming pools.

• Young children are more at risk of being infected by the verruca virus as their feet are softer than older children.
• Many children as they mature develop a resistance to the verruca virus.
• Although these can be painful, modern-day thinking is that the verruca virus is so widespread among children, that a verruca shouldn’t need special treatment.
• The most effective treatment is to let your child build up their immune system.
• Cover the verruca with waterproof plasters and they can continue swimming. If in doubt consult your doctor.

Swimming Rehabilitation: Takeaways

In this article, we will provide advice, insights and tips on swimming rehabilitation from injuries or ailments

Having a long-term injury or illness can be very frustrating for a competitive swimmer.

• They may start to worry about missing too much training and rush themselves back to training too soon.
• This increases the risk of injury or illness reoccurring.
• It’s important that they take a planned approach to their rehabilitation in consultation with their coach and if necessary, the relevant medical professionals.

Swimming resource library

We have provided a swimming resource library, containing links to all of our publications and blog articles. To access any article simply click on the attached page link: Swimming resource library

Swimming Publications

EatSleepSwimCoach produces a growing range of publications on a wide range of swimming subjects.

• These include competitive swimming drill publications for backstroke, breaststroke, butterfly and freestyle.
• Which are now available in both Amazon Kindle and paperback formats.

For information regarding our portfolio please follow the Swimming publications link on our website https://eatsleepswimcoach.com/publications/

The Competitive Swimming Exchange – Facebook Group

The Competitive Swimming Exchange is a Facebook group to help exchange ideas and information to collectively improve the sport we love.

• It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
• In fact, it’s for all those who are interested in competitive swimming, either in the pool or in open water.

For more information about joining this group please use the following link: The Competitive Swimming Exchange