Prevent Swimming Injuries with Bands

Summer is the perfect time of the year to swim. While swimming is a great form of exercise, you need to take caution. Swimming doesn’t always feel strenuous which can result in injuries. Exercise bands are a great tool to use to prevent swimming injuries.

Rotator cuff inflammation (swimmer’s shoulder), lower back stiffness, “swimmer’s knee,” and neck soreness are all common, but preventable swimming injuries. Also, it’s easy to develop muscle imbalances while swimming, due to the smaller supportive muscle groups being neglected.

Performing exercises with a band can aid any swimmer. Not only are resistance bands great because they’re joint friendly and can target almost any area, but they’re also affordable and can be used anywhere. Bands can mimic almost any motion you’d do in the pool, allowing for targeted strengthening.

Below are several great exercises to try with a Sup-R Band® latex-free exercise band to prevent swimming injuries:

Bicep Curl

This exercise allows biceps to engage and contract, which will compensate for the overdeveloped shoulder adductors swimmers often have. While swimming, shoulders are often rolled forward. With the help of a bicep curl, stronger biceps will help keep the shoulders in place. This will minimize the chance of injury.

1. Stand with both feet on the band and hold the band at your sides.
2. Slowly curl hands up to your shoulders, squeeze your biceps, and keep your elbows at your sides.
3. Slowly release arms to starting position.

Internal Rotation

These next two exercises will help strengthen your rotator cuff, deep in your shoulder. Strengthening the rotator cuff outside the pool will help prevent excessive shoulder strain and injuries.

1. Tie one end of the band to a secure base (pole, staircase handrail, etc.) that is at waist level.
2. Stand with one side toward the band, feet apart and in line with your hips, and take the other end of the band with your closer arm.
3. Keep your elbow bent and bring your fist in toward your body until it’s touching your upper abdomen.
4. Slowly bring your arm back out.
5. Rotate and repeat with the other arm.

External Rotation

1. Stand in the same position, this time take the end of the band with your further arm. Keep your elbow bent and close to your body, forming a 90 degree angle.
2. Slowly move your forearm outward to the side.
3. Bring your arm back in.
4. Rotate and repeat with the other arm.

Flaps for Lateral and Deltoid Muscles

Deltoids and lateral muscles are overused in swimming and must be targeted to prevent injuries.

1. Grip the ends of the band in both hands.
2. Hold the band straight above your head with your elbows locked.
3. Pull downward from your shoulders and keep your arms straight.
4. Return your arms to starting position.

With the help of these resistance band exercises you’ll be able to easily prevent swimming injuries with bands. You’ll feel the results both in and out of the pool. Don’t let a swimming injury ruin the rest of your summer.

Click here to view FEI Retail’s collection of resistance bands. Contact your local sales rep or our sales team directly for more information.

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