Swimming is a great way to get in shape, strengthen your body, and of course, have fun. It is also an excellent way to recover from painful injuries, so after you consult with your physical therapist, think about adding swimming to your physical therapy routine. The next time you plan on taking a dive into the pool, make sure you follow these tips:

Kicking

When swimming, it’s recommended that you keep your legs close to each other and relax your ankles to avoid injuries. Your entire leg should be moving when you kick the water, not just your feet. Straight legs create the most powerful kicks, but it’s best to have a slight bend at the knee to avoid overextension.

Posture

You probably know that good posture is important while out of the water, but did you know it’s just as important while you’re swimming? Be mindful of how you position your shoulders as you swim. Shoulders should be down and pushed back, otherwise your back may be rounded and you may be vulnerable to injuries. Keep your head forward and down while you swim to prevent neck injuries.

Breathing

Don’t lift your head too far out of the water when you need to take a breath. The higher you lift your head, the more the lower half of your body will sink underneath the water. Keep one side of your face in the water when you go to take a breath, and move your face in sync with the rotation of your shoulders to prevent injuries. Many swimmers believe it is best to take a breath after every three strokes, but if you need to breathe more frequently, feel free to do so as long as you follow these tips.

Turning

When you are swimming, you will eventually hit one of the pool’s walls and have to turn around without hurting yourself. Rely on your legs instead of your arms when turning around in a pool. The last two of your arm strokes before you hit a wall should end with your hands underwater by your thighs. Once you’ve reached the wall, you should tuck your body by bending the hips and knees, and plant your feet firmly onto the wall. Push your body off of the wall by straightening your legs with a great deal of force.

Stretching

Swimming may feel like a recreational activity, but it’s actually a workout. It’s strongly recommended that you take the time to stretch the muscles in your shoulders, back, arms, and legs before and after you swim. See 4 post-swim stretching exercises.

At North Platte Physical Therapy, we’re dedicated to helping clients prevent injuries as they enjoy their favorite physical activities. We highly recommend adding different types of activities to keep your body limber. Contact North Platte Physical Therapy to learn more about how we can help you. Our staff is praised throughout the Wyoming and Nebraska areas for our commitment to our clients. We can fulfill comprehensive physical therapy services, and would be happy to customize a treatment plan for your personal needs.