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Official website of Adirondack LMSC of U.S. Masters Swimming

Sports Medicine

Core Training

Core training is a common topic in locker rooms, but few swimmers fully understand the concept. The ripped “six-pack” that makes one the envy of teammates won't come from doing hundreds of sit-ups. A better quality diet and more yardage in the pool will reduce body fat so that toned muscle becomes more visible.

Breathe Away Anxiety

Anxiety can strike behind the blocks before an important race or interrupt quality sleep. In the worst situations, it can make every day a stressful experience. Studies show that most Americans breathe incorrectly. Poor posture, tight-fitting clothing, diets that raise heart rate and blood pressure, and rushed, stressful living all interfere with breathing quality. Improper breathing can impair health, whereas quality yoga breathing can improve immune function, hypertension, asthma, autonomic nervous system imbalances, and stress-related disorders.

Shoulder Pain

Shoulder discomfort is a common complaint amongst Masters swimmers. For some, the pain keeps them awake at night and escalates to chronic. Articles and blog posts promise a pain-free shoulder with a few chest stretches and simple rotator cuff exercises. Although these solutions may provide relief for some, others whose pain has more complex origins will continue to suffer.

Blocking Out the Sun

In our article, “Swimmers’ Sun Exposure and Skin Cancer,” Sherrif F. Ibrahim, assistant professor of dermatology and oncology at the University of Rochester Medical Center, warns swimmers about the risks of damaged skin and skin cancer from extended sun exposure. Here, Ibrahim offers effective ways to shield your skin from harmful rays during workouts and meets.

Coping With Injury for Competitive Athletes

Masters swimmers who are driven to train and compete don’t usually cope well with painful conditions or injuries. However, adapting training so injured tissues can heal is imperative to health and long-term enjoyment of the sport. Masters swimmer, physical therapist, and owner of Denver-based Agility Physical Therapy and Sports Medicine, Marci Catallo-Madruga, shared some insights on this issue.

Virtual Surgery

If you train and compete long enough in any sport, you’ll likely experience minor, chronic injury at some point. Injuries in a noncontact sport such as swimming are often the result of inadequacy in one of three areas: mechanics, posture, or strength.

Therapeutic Massage

While diligently training for another state meet or nationals, it’s easy to forget that rest and self-repair go a long way to improving performance. A great way to rejuvenate an exhausted body is to invest in a therapeutic muscle massage.

Shoulder Exercises for Swimmers

Many swimmers have missed time in the water due to some type of shoulder injury, whether minor or severe. Some shoulders are too tight and others aren’t strong or stable enough. Swimmers need shoulders that have:

Alleviate Annoying Goggle Headaches

It’s happened to most of us at one time or another: You tighten your goggles another notch to stop water from trickling in, then pressure above your eye that started as an irritation quickly advances to head pain.