To educate, entertain, and enthuse those who venture beyond the shore. Over 15,303 articles on solo swims, pro races, relays, charity events, ice swims, eco-swims, stage swims, marathon swims, trends, products, services, personalities, coaches, governing bodies, rules, demographics, books, films, blogs, conferences, camps, clinics and happenings in oceans, seas, lakes, rivers, dams, canals, channels, fjords, estuaries, lochs, coves, firths, straits, bays, and harbors. Sponsored by WOWSA.org.
Saturday, April 27, 2013
Raring Up With Rest, Recovery And Rehabilitation
This is her reflection on how she incorporates rest, recovery and rehabilitation into her overall athletic preparation.
"The large training volume that I do, combined with the shoulder problems that inherently run in my family, make it absolutely imperative to spend a lot of time on injury prevention, shoulder exercises, tissue work and chiropractic adjustments. As athletes age, recovery and rehab becomes just as essential as the actual work done in the pool.
I first began doing physical therapy in 7th grade, mainly as a precautionary measure. My dad had to have shoulder surgery in his young 20s and both of my brothers have bad shoulders.
While my shoulders frequently made a “clicking” noise on a regular basis, I never experienced much pain. In addition, I never did an extreme amount of yardage in the pool in middle school or high school - usually around 30,000-40,000 yards per week.
However, my coach and parents thought it would be in my best interest to get a head start on strengthening my shoulders, particularly since I seemed to be heading towards becoming a distance swimmer. This physical therapy was pretty basic, and consisted mainly of numerous shoulder exercises, which I did three times a week. I’m the first to admit that I wasn’t as disciplined as I should have been about routinely doing these exercises, and actually stopped doing them in 10th grade; however, looking back on it, I wish I had been more diligent.
When I got to college and began doing more yardage than I had been in high school, my shoulder started to act up a bit. Especially after a high-volume practice, or a practice with a lot of pulling, my shoulders, particularly the right one, would flare up. It is important to note that this was a different ‘pain’ than the usual soreness and aching experienced after tough workouts. Rather, I would have sharp pains running through my right shoulder. At this point, I knew it was time to go see Sports Medicine trainers at Duke University where I attended college.
In response, I began doing physical therapy once again. This was very similar to what I had been doing in middle and high school. I also added in icing on a daily basis. For the time being, this was sufficient. After a particularly tough workout, I would take Ibuprofen to help ease the pain and reduce swelling; however, I really try to limit my Ibuprofen use to when I think it is absolutely necessary.
After graduating college, I moved to California to train with Mission Viejo Nadadores, and my weekly yardage increased yet again. In addition, I began to get into and specialize in open water swimming. These 10K races, typically in rough waters involving chop, waves and/or currents, really put a toll on my shoulders. My normal shoulder exercises and icing weren’t quite providing the relief or recovery that I needed, so I looked into seeing someone on a regular basis (massage therapist, chiropractor, doctor, etc.). I was lucky enough to have someone recommend Dr. Julie Malley at Trabuco Hills Chiropractic, and have been seeing her weekly since January of 2012.
The first part of my visit to Dr. Malley is physical therapy and work on my shoulder. Typically, I will first do electrical stimulation. This involves placing electrodes on my shoulder, which then produce electrical current and cause the selected muscles to contract. This not only helps to strengthen these muscles, but also promotes blood supply to the selected area, which aids in healing. I also use bio photas using red, blue and infrared light. This LED light stimulates the basic energy processes in the mitochondria. When energy goes up it stimulates a healing response in the body causing growth and regeneration. These two processes (stimulation and bio photas), coupled with icing and my shoulder exercises, have allowed me to continue with my desired volume and intensity of training, without an irritated shoulder getting in the way. Lastly, Dr. Malley performs tissue work and chiropractic adjustments, which are important for keeping my entire body in alignment.
As a result, I am hopeful that my shoulders have many more years of mileage in them.
Copyright © 2013 by Open Water Swimming
A Thank You Gift from WOWSA
|WOWSA is celebrating the|
1-Year Anniversary of the monthly Open Water Swimming Magazine
by giving you a free copy of the anniversary issue.
Open Water Swimming Magazine Anniversary Issue
File Size: 13MB
Download the file to your computer, and then right-click to extract the magazine which is inside the zip folder. The magazine is in PDF format.
CLICK HERE to download your free copy now.
Open Water Swimming Magazine
Open Water Swimming MagazineThe Open Water Swimming Magazine is the monthly magazine entirely focused on open water swimming heroes and heroines of every age, ability, and background. Published by the World Open Water Swimming Association, the Open Water Swimming Magazine is a free benefit to WOWSA members.
WOWSA Member Benefits include 12 issues of the Open Water Swimming Magazine, the annual 276-page Open Water Swimming Almanac, a free listing in Sponsor My Swim, outstanding product discounts from FINIS, an entry in Openwaterpedia and more...
The Other Shore
The Other Shore follows world record holder and legendary swimmer Diana Nyad as she comes out of a thirty-year retirement to re-attempt an elusive dream: swimming 103 miles non-stop from Cuba to Florida without the use of a shark cage. Her past and present collide in her obsession with a feat that nobody has ever accomplished. At the edge of The Devil’s Triangle, tropical storms, sharks, venomous jellyfish, and one of the strongest ocean currents in the world, all prove to be life-threatening realities. Timothy Wheeler’s documentary brings Diana Nyad’s extraordinary adventure to life as Diana sets out to prove that will and determination are all you need to make the unimaginable possible.
2014 Open Water Swimming Almanac
An Almanac for Open Water SwimmingAn almanac is essentially a body of knowledge which is so complete that it enables people in different fields to make predictions about the future of their respective industries.
This, for example, was the purpose of the traditional farmers almanacs. It enabled farmers to determine as accurately as possible which crops to plant for the greatest harvests in a given year.
But the farmers almanac was just one example among many.
There are, of course, many different kinds of almanacs.
In fact, there is even one for open water swimming...
Preview the Open Water Swimming Almanac:
The trends are very clear.
The tide is rising for open water swimming.