Dr. Hayden Cohen
“Just keep swimming”
Welcome to summer, and what a start. Drizzly 15 degrees and onshore one day then 40 degrees the next- I can’t keep up! Ah well, after a quick run and swim the other day, my confidence in the water temperature is well and truly boosted and I’m looking forwards to keeping at it, last year it took me until May to don the wetsuit!
Hoping that you’re all the same, and like to keep fit and wet, I’ve put together some basics of recovery that may assist you in getting something extra out of yourself, as well as preventing any injuries that can come out of endurance swimming. There is no shortage of Open Ocean swims coming up if you’re looking to challenge yourself. You may have chosen one, or if your keen, a few of swims like the Pt Leo Swim Classic, Anglesea Rock2Ramp, Mornington 5km Swim, Danger 1000m, Ripview Swim Classic, Lorne Pier to Pub…. and more!
So, to see yourself swimming like a fish, or kicking like a dolphin, gracefully gliding like a whale, or just plain dog paddling across the line- take a moment. Check in with how your body is travelling and have a read below of how you might help yourself.
1) Stretches
A few regular stretches to help keep your muscles supple and lengthened can help keep up that power output and reduce fatigue and the likelihood of cramping. Swimming uses your whole body, but regions that generally get worked the most are the shoulders, the legs and the neck as we turn to get that breath.
Some major muscle groups that definitely need some TLC are:
The deltoids (all that shoulder rotation)
the pecs and lats (the pull through)
triceps (that push)
as well as from our drivers in the hip flexors (psoas muscle), quadriceps, and the calves.
Massage ball
Using a massage ball, on those main muscle groups, can be an effective way to assist in recovery, relieving tight areas and assisting the muscle in a return to resting length after being worked hard in the water.
Pairing a routine of stretching with use of the massage ball can help to reduce that residual muscle tightness from a week of swim training.
2) Cramping
A very common thing for swimmers, surfers or general water events is cramps. Typically grabbing you at the most unfortunate time like when you’re in deep water or trying to swim out past the breakers. I know the feeling, when the cramp strikes it can really paralyse you and you end up on your back gasping for breath and trying to hold yourself above water whilst stretching it out!
The main thing for cramps is prevention, so hydration, stretching/warmup, nutrition your general fitness and swim technique are key factors here as well as how you maintain and look after your body.
Nutritionally, magnesium is great for athletes under high training loads to help prevent cramps as well as assist muscle recovery. At Quay osteo, we also offer some magnesium salt flakes which are great recovery baths.
The other factor is breathing. Swimming with your head down and the occasional breath you gradually lower your body’s oxygen concentration. This gradually increases the acidity in our bodies, and as our muscles begin to ‘’starve’’ and build up ‘’waste’’ the chances of a cramp developing climb higher!
A nice relaxed respiratory system is the key here. Doing some prep-work such as breathing meditations, or breath holding training can assist with keeping the diaphragm, ribcage and accessory muscles all relaxed, and moving easily so you can really bring in as much air in each breath effectively. Osteopathic treatment aimed at nerve pathways associated with breathing, and at the diaphragm and thoracic cage may assist in making this process easier as well as enhancing neck mobility so you can turn to the side smoothly to inhale that sweet salty air.
3) Nutrition
So important.
Not everyone’s training like Michael Phelps used to, and consuming a small fridge each morning, but if you are swimming regularly you’ll find your energy consumption a little higher than most. If you are training quite a bit, over 2 hours a day, some people find it easier to eat smaller amounts, more often, allowing yourself that space to feel a little empty in the stomach but still with the energy to power through the water minus the heaviness. This practice also sits well with the day before, or a lead up to the race, keeping those energy levels up, ready to use, without bringing you into a lethargic state.
Carbohydrates are a definite must eg: rice, cereals, or peas and lentils, as well as protein, good healthy fats (e.g avocados, olive oils, nuts and seeds) as well as the usual fruit and veg.