Rio2016 began last week, and already the US Olympic Swim Team has earned some hardware for the country. Michael Phelps continues being an Olympic charm, as he took home the Gold Medal in the 400m freestyle relay, and Katie Ledecky smashed a world record while earning the Gold Medal in the 400m freestyle. This is all good news to the Syracuse Orthopedic Specialists (SOS) team, who through an internal poll chose swimming events as their second favorite to watch during the games.
These Olympians make swimming look easy, and the hot weather is another great incentive to get to a pool and try out some of the water moves you’ve seen. However, SOS has these words of wisdom for would be water warriors.
In general, swimming is an excellent activity that is easy on the back and spine. Unlike running and other forms of aerobic exercise, there is practically no impact on the spinal structures while swimming. The water supports the body, relieving stress on all joints in the body. There are, however, some instances in which swimming can cause neck or back pain:
The lower back can remain hyper-extended during front strokes, the crawl or breaststroke and butterfly.
The neck may be jerked backward repetitively during front strokes while taking breaths when swimming.
To prevent any neck or back pain during a swim, keep these tips in mind:
- Use proper form for front strokes, such as the crawl or breaststroke, while swimming: keep your body level in the water (hold lower abdominal muscles up and in) and keep the head straight rather than lifted.
- If preferable, swim with side or back strokes instead of front strokes
- Roll the body to the side and keep the chin in when taking breaths during the crawl, rather than jerking the head backward, to reduce the amount of movement in the neck while swimming
- Wear goggles to reduce improper head movements when trying to keep water out of the eyes
- Use flotation devices (noodles, boards, life preservers, wet vest) to maintain proper form when swimming.
Be certain to follow the recommended precautions, but should an injury occur, SOS PLUS After Hours Care is available. A walk-in orthopedic medical clinic that treats patients of all ages with acute orthopedic conditions requiring immediate attention, SOS Plus has two locations to best serve patients, at 5719 Widewaters Parkway in Dewitt and 5000 West Seneca Turnpike in Onondaga Hill. Hours for both locations are weekdays 5 pm – 8:30 pm, and weekends 10 am – 2 pm.