Month: June 2017

Swimming Injuries and Prevention

Swimming is a form of exercises which is non-weight bearing, low impact, and causes low stress on joints.  Injuries associated with swimming are usually not caused by trauma or impact, and commonly stem from overuse and repetition.  Swimming injuries most commonly occur in the shoulder joints but can also affect the knees, hips and low back.  Overuse can lead to fatigue and improper stroke and kicking mechanics.  Listed below are some examples of common swimming injuries associated with swimming:

  • Shoulder injuries result from muscle fatigue with repetitive motions and weakness of the rotator muscles.
  • Knee injuries results from repetition from breast stroke kick and irritation of the ligaments and tendons which allow bending and straightening.
  • Back injuries are common with too much back extension while swimming on your stomach.

Injury Prevention techniques:

  • Use good form and technique.
  • Lessen repetition.
  • Cross training.
  • Core, hip, and rotator cuff strengthening.
  • Rest when experiencing fatigue, pain or soreness to allow the muscles time to recover.

How Do I Lift Something Heavy Without Hurting My Back?

A lot of people end up having back pain from lifting heavy objects.  Most likely if they thought before they lifted the object, they would avoid causing themselves back pain. Listed below are steps to follow when lifting a heavy object to avoid straining your lower back muscles:

  1. Square your body to the object so it is right in front of you.
  2. Make sure the object is close to your body.
  3. Place your legs shoulder distance apart.
  4. Hinge forward slightly at the waist
  5. Squat down making sure your center of gravity is towards your heels not your toes.
  6. Pick up the object.
  7. If you need to place the object in a certain location, make sure to move your feet not twist your back.

If you continue to have back pain while lifting objects from the floor, call Harbor Physical Therapy to have one of our doctorate level physical therapists evaluate you to determine the source of the issue.