Shoulder Injury Prevention Recommendations

Shoulder injuries are unfortunately common for athletes of all types, whether due to acute or overuse injuries sustained during sport. Although there is no one-size-fits-all solution to building strong, mobile, injury-free shoulders, there are some general principles that can help regardless of sport choice. 

Please follow link for simple ways for your athletes avoid shoulder injuries and reduce their risk of downtime due to overuse. https://www.usaswimming.org/news/2024/08/16/do-you-know-how-to-prevent-shoulder-injuries

Those of you interested in managing/ preventing shoulder injuries, strengthening exercises should include:

  • Band Rows

  • Reverse Flys

  • Side Lying External Rotations

  • Scaptions

Keep in mind, you don't have to do all of these drills, every time. Try choosing 3 of them and doing 2 sets of each, of the recommended number of reps contained in the exercise descriptions. For those of you doing the Elite dryland, it is recommended to include these drills at least one, to two days IN ADDITION to workouts at the pool. Those not currently involved in the dryland program can start off doing these drills 2 x per week.

Stretching exercises should include: *ALL of these should be done daily, or at least as often as you can remember.

  • The Wall Pec Stretch

  • The Lat Stretch

  • The Broomstick Internal Rotation Stretch

  • The Seated Trapezius Stretch

 

Essential Stretches for Swimmers

Eight specific stretches for swimmers limber up for peak performance in the water. https://swimswam.com/stretches-for-swimmers/

Other recommended stretches include  *ALL of these should be done daily, or at least, as often as you can remember.

  • The Wall Hamstring Stretch

  • The Butterfly Stretch

  • The Hip Flexor Stretch

  • The Kneeling Quad Stretch

  • The Figure 4 Stretch

  • The Pike Calf Stretch

Core strengthening exercises that are recommended at least one other time per week in addition to the dryland program, and twice per week for everyone else

  • The Plank

  • The Side Plank