Just started swimming regular again hoping to learn to enjoy it like I used to. two years ago had a fall on my bike. I went over the handle bars going around a corner. I thought I missed my turn so turned around to look. had a nice tail wind and was doing around 24 mph. Well my wheel went into a crack through me into the curb and up and over i went. Jumped right back up and could tell it was dislocated and twisted my arm around and pop it went back in . I finished the rest of my ride at a snails pace then drove myself to the Doctors. He took xrays and said it was very inflamed most likely from a minor dis location. I said okay did some PT with them for the cost of four personal trainers for two weeks then did on my own. Well I all has been good till last week. I swam a hour straight no rest in between a pure hour at medium pace. Next day shoulder hurt a bit. Anyone have any exercises they do for their shoulder that hat has been dislocated. I do do shrugs, straight arm side lifts and straight arm front lifts with pulleys and weights going from 20 lbs to 30lbs,5 reps of ten to twelve. Anyones I am missing that you do? Culd have been I slept on it wrong that night but did happen right after the straight hour of swimming. Up till now for last tw0 years I have been swimming no longer then 30 -40 minutes long with most being around 30 minutes two to three times a week skipping a week here and there.
I dislocate often, last time about 1 year ago.
I have had no problems with swimming, 3xper week, 1 hour per session, using paddles a lot as well…
First, I would video tape your stoke and have someone look at it. I’m not saying your form is not the best, but poor form could result in a healthy shoulder being sore.
I dont do any strength for my shoulders and dont do any stretching.
I have dislocted my shoulder too many times to count, but my guess is between 8-9 times over the past 15 years, and it has happened 2 times in the past 3 years, with the most recent about 1 year ago playing basketball.
my bet is your soreness has little to do with a dislocation 2 years ago and more to do with form…this is a good thing as the form can be easily fixed if you take the time…
Well my wheel went into a crack through me into the curb and up and over i went. Jumped right back up and could tell it was dislocated and twisted my arm around and pop it went back in . I finished the rest of my ride at a snails pace then drove myself to the Doctors.
Hahaha, you’re like the 50 Cent of triathlon.
I smell a record label.
Oh, but sorry, no advice here. I swim, and my shoulders hurt sometimes, but they’ve always stayed in place pretty well.
I would at least like to be original. I would settle for Seventy five cent of Triathlon.
rotator cuff strengthening, I would guess.
have not anaylzed my stroke lately but my form is about the same as it was when I swam competively. So I do not think thats the issue. Most likely I think it is lack of swimming then going for a hour non stop ( That was in the morning after a hour on spin bike and 42 min 10k on dreadmill.) I did not feel till next morning. I would think it would have hurt then or start a hour or two later. So it could also be I slept on it wrong. I did 750 meters today nonstop in 11 minutes after same bike run routine hurts a bit but not no more then before. Seems to feel a bit better. By the way I would have swam more but was meeting some friends for lunch.
I would focus more on rotator cuff stuff as mentioned.
if you used to be a competitive swimmer, I am sure your form is fine…
here are some of the exercices I did that seemed to help after my intital injury:
Thanks
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I don’t care what your form is like. Good or bad swimmer, rotator cuff strengthening = a good thing.
rotator cuff strengthening
That i will do!!!
OK - lot of information to pass in a short space. Frequently a shoulder, the glenohumeral joint, can partially dislocate, or sublux. Think about the hip joint where stability is predominantly maintained by the bony socket and the shoulder where the soft tissue envelope of muscles and ligaments do the same thing. They can be injured, stretch, or, in some cases just be more lax than the average bear. These folks can actually sleep with their shoulder “out.” The fact that you can go two years doing basically what you want is good. So, you’ve had lots of help here. The exercises are good. And just because you could swim an hour straight before might be a signal that you just need to sneak up on that value…and I think you can, if you can just slow down a little now. Good luck.
Cuff and scapular stabilizer exercises. You can probably google the terms and find some good exercise. Just make sure they are from a good athletic training program at a university, from a pro team or hospital. The cuff exercise that some mentioned are good, but you have to work on all the scapular muscles. The ligaments are stretched and stretched for good unless you have surgery. Good rehab and continous rehab may help prevent more dislocations. You HAVE to keep up on this rehab!!
not sure what links have been sent to you, but will send you some exercises that should be safe for shld. I have to search my other computer, so give me a day.
scapular protraction exercise for scapula stabilization: lay on a foam roller so it’s lengthwise with your spine (spine not ON the foam roller) and grab 12 lb weights or so for each hand. Arms go up perpendicular to the floor and you use the serratus anterior (muscle that hugs the rib cage) to “punch” up. Very slight movement but it is a good one.
Rotator cuff strength - internal and external rotation
http://www.mtbj.net/pdf/Shoulder.pdf
This is a decent handout. Prone exercises are really good to work the scapular muscles. The handout show one. These should be harder than you think. If the prone exercises seem easy, then you are probably doing them wrong.
You can ly on your stomach with arm out straight and raise toward ceiling. Make sure movement is coming from shld. You can do these with pinky up, knuckles up, and thumb up. You can not do much wt, with this exercise. I would try without any wt and then move to maybe 3 pounds. I will work on getting you some good exercise. I have some really good handout, but need to get them scanned in.
Good suggestions all around, but I would just like to mention something I haven’t seen anyone mention yet.
Make sure to go easy on the weights. It’s better to start with weights lighter than you think you should use, than to use weights that end up being to heavy.
It seems like common sense, but people often overdo it with weights and do more harm than good.
Thanks for the info. I did slow it down a bit, today did 15 minutes. Day before 12 minutes I think. Tommorrow will ride and run then do some light shoulder exercises. Try light swimming again on friday for 15 minutes. Remembering back four weeks after accident it is amazing how much the water hurt shoulder when pulling back on stroke. I do have the rubber bands they gave me at PT. Might try using them a bit. Though they did seem a bit to easy.
Thanks I will use the exercises mentioned tommorow . Also thanks tigerchik I will try that exercise.