Why Injuries in Swimming Occur and What You Can Do About Them

This blog post is a topic near and dear to my heart. As a former swimmer, I get so passionate about helping prevent swimming related injuries. Swimming is a unique sport in that there are very few acute or contact related injuries. Yes, they do occur (ahem running into walls, lane lines, or other swimmers) and non-swimming related injuries do happen, but the vast majority of  injuries from swimming itself are due to overuse. 

Why do injuries in swimming occur?

There are many potential reasons why overuse injuries in swimming may occur. Some are modifiable risk factors, meaning we have the ability to change them, while others are non-modifiable risk factors, meaning we cannot change them. The majority of risk factors for injury are modifiable which is great news because it means that we can possibly impact a swimmer’s risk for injury to some extent. Below are some examples of both modifiable and non-modifiable risk factors for injury.

Non-Modifiable Risk Factors	Modifiable Risk Factors
Growth spurts	Poor technique
Onset of puberty	Decreased aerobic fitness
Previous injuries	Nutritional imbalances and/or poor hydration
	Decreased flexibility/mobility & strength
	Decreased recovery (while the intensity of practice is often out of the swimmer's control, coaches can be intentional about managing load and appropriate recovery)
	Improper equipment (either it isn't appropriate for the swimmer's age/ability or doesn't fit properly)

How do I prevent a swimming related injury?

To start, we need to look at any modifiable risk factors and address them. Below are my recommendations based on the most common risk factors.

1. Focus on your technique

Due to the repetitive nature of swimming, poor technique of any of the four strokes may cause overuse injury. If you are a swimmer, make sure you listen to your coaches and be intentional in practice when working on your stroke technique. If you are a coach, prioritize time in practice to work on optimal stroke technique with your swimmers. It not only produces more efficient and more powerful strokes but can prevent unnecessary stress on areas of the body that can lead to injury.

2. Properly warm-up on land before getting in the water

Prior to getting in the pool, it is important to warm-up your body. This can improve mobility, improve blood flow, activate your muscles before training, and improve performance. Focus on dynamic warm-ups before practice or competition. Dynamic stretches are active movements without holding the position for more than a few seconds. Many swimmers tend to perform static stretches before getting in the pool (or holding a specific position for a prolonged amount of time), but you are better off saving this for after practice or competition. 

3. Cross-train outside of the pool

Swimmers spend a TON of time in the water. But, there are so many benefits to also including land-based activities especially for younger swimmers. Cross training should look different depending on the age of the swimmer, but the benefits remain the same. Cross training improves strength, flexibility, control and coordination, reaction time, and can also improve bone mineral density (which is important for long-term bone health since swimming is not an impact activity). 

4. Eat a balanced diet and stay hydrated

Nutritional imbalances and dehydration can impact recovery and ultimately can lead to an increased risk of injury. Simply put, make sure what you are putting in your body matches the energy you are expending during the day. The specific needs may change depending on the age and level of the swimmer, but the principle of making sure you are consuming enough energy doesn’t change.

In terms of hydration, a good starting point is to get at least half your body weight in ounces per day. However, your hydration needs will increase as the intensity of your swimming increases and as the temperature/humidity increases. A good way to monitor your hydration is to look at the color of your urine. If it is a light yellow you are probably getting enough water. If it is darker yellow, drink more water.

5. Get enough sleep

Sleep is a huge part of recovery and something a lot of swimmers aren’t getting enough of. Aim for at least 8 hours of sleep, but individual needs can vary.

6. Seek help for an injury early

A risk factor for injury is prior injury. Therefore, it is important that if you experience an injury, you seek help early. Early treatment can help you return quicker and prevent future re-injuries or new injuries.

I hope you found the information in this post helpful and that it helps you continue swimming strong while preventing injury!  

*Please note that this information is for educational purposes and does not substitute for professional medical care. Please seek the care of a qualified medical professional if you have any concerns. 

Kari Lindegren, PT, DPT is a physical therapist and board-certified in orthopedic physical therapy. She specializes in working with youth athletes in all sports, but has a background in working with swimmers and dancers. She also specializes in pediatric pelvic floor with a special interest in working with adolescents.