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Who am I? Learn more about the swimmer behind this project 👉
Injury prevention isn’t one magic stretch. It’s a simple system repeated over time.
Injury Prevention: An Overview
Swimming injuries are rarely caused by one bad moment. They build over time through repetition, fatigue, and small technical breakdowns. Prevention isn’t about doing everything perfectly; it’s about building habits that reduce stress on the body while training consistently.
This page outlines the four core pillars of injury prevention that apply to all swimmers. Stroke-specific risks and strategies are covered on each stroke’s page.
Pillar 1: Technique First
Pillar 1: Technique First
Smooth, efficient strokes reduce stress on joints.
Ask for quick video feedback (even 10 seconds helps).
Fix the ‘small leaks’ (hand entry, elbow position, timing).
Technique doesn’t need to be perfect; it just needs to stay intact under fatigue.
Pillar 2: Smart Workload
Pillar 2: Smart Workload
Increase yardage or intensity slowly. Avoid sudden spikes.
Balance stroke types, pull, and kick to spread load.
Use RPE (rate of perceived exertion): If every day feels like a 9/10, something will break.
Consistency beats extremes.
Pillar 3: Strength & Mobility
Pillar 3: Strength & Mobility
Strong scapula + core = healthier shoulders and back.
Prioritize hip and thoracic mobility for rotation and power.
Keep it simple: 20–30 minutes, 2–3× per week is enough.
The goal isn’t to lift heavy; it’s to support swimming.
Pillar 4: Recovery & Fueling
Pillar 4: Recovery & Fueling
Hydrate, eat enough, and sleep
Post-practice: protein + carbs support muscle repair.
Rest is training. Build it into your plan, not around it.
Fatigue hides problems until it’s too late; recovery brings awareness back.
Mini Checklist: Before Practice
A 60-second self-scan that can save your season.
A 60-second self-scan that can save your season.
Before getting in the water, check in:
1. Do I feel sharp, or is pain increasing today?
2. Did I sleep enough to actually recover?
3. Is my warm-up truly warming me up?
4. Can I hold good form at today’s planned speed?
If one answer feels off, adjust early: reduce volume, modify stroke, or emphasize technique. Prevention isn’t about skipping practice; it’s about staying available to train tomorrow.
For more information, check out my personalized rules and plan pre-practice →
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