Blog 3: Everything Swimming 🏊♂️
Part 3: Swimming for Life - Long-Term Health & Injury Prevention
Welcome to Part 3 — The Final Piece
Welcome to the final part of Everything Swimming! In Parts 1 and 2, we covered common swimming injuries and how to build a strong swimmer body. Now let's talk about the long game: how to swim for years — even decades — without chronic shoulder pain or career-ending injuries.
Whether you're a youth swimmer with collegiate goals or a Masters swimmer who wants to keep racing into your 50s, 60s, and beyond, the principles are the same: train smart, recover well, and address issues before they become chronic.
Let's finish strong.
Understanding Your Body's Adaptation to Swimming
Youth Swimmers (10-18):
Bodies adapt quickly to training
Recovery is fast (24-48 hours)
Can handle high volume IF properly conditioned
Growth spurts increase injury risk (tissues lag behind bone growth)
Young Adults (18-30):
Peak athletic performance window
Recovery slows slightly (48-72 hours)
Injury history starts accumulating if not managed
Transition from club/college to Masters or recreational
Masters Swimmers (30-50):
Strength maintained but requires more dryland work
Recovery takes 3-4 days
Previous injuries need ongoing management
Balance swimming with work, family, life
Senior Masters (50+):
Movement quality matters more than raw power
Recovery takes 4-5+ days
Injury prevention becomes primary goal
Technique and efficiency compensate for reduced strength
The Key: Adjust training volume and intensity to match your adaptation capacity.
Periodization: Structuring Your Swimming Year
Base/Pre-Season (8-12 Weeks):
Focus: Build aerobic base and technique foundation
Training:
Moderate yardage, high percentage aerobic work
Technique emphasis (drills, stroke work)
3-4x per week dryland (build strength foundation)
Address any off-season injuries or weaknesses
Goal: Prepare body for high-intensity work ahead
Competition Prep (6-8 Weeks):
Focus: Build race-specific fitness and speed
Training:
Increased yardage and intensity
More lactate threshold and VO2 max work
2-3x per week dryland (maintain strength)
Higher injury risk period (monitor closely)
Taper (2-3 Weeks Before Major Meet):
Focus: Reduce fatigue while maintaining fitness
Training:
Reduce volume 40-60%
Maintain intensity but reduce reps
Continue dryland (lighter loads)
Focus on recovery, sleep, nutrition
Active Recovery/Off-Season (4-6 Weeks):
Weeks 1-2: True Recovery
Easy swimming only (technique, low volume)
Light activity (hiking, cycling, other sports)
Address lingering soreness or injuries
Mental break from structured training
Weeks 3-6: Foundation Rebuilding
Gradual volume increase (50% → 70% → 90% of normal)
Focus on dryland strength work
Improve mobility restrictions
Cross-training for variety
Managing Busy Competition Seasons
The Challenge:
Swimmers often face multiple meets over weekends or week-long championship meets. This creates cumulative fatigue without recovery time.
The Solution:
Before Championship Meets:
Proper taper (reduce volume, not intensity)
Prioritize sleep (9+ hours for youth, 8+ for adults)
Hydrate aggressively
Mental preparation (visualization, race strategy)
During Multi-Day Meets:
Warm up and cool down properly (don't skip)
Between events: light movement, hydration, refueling
Ice shoulders if needed (10-15 min between sessions)
Stay off feet between swims (conserve energy)
Sleep as much as possible
After Championship Meets:
Complete rest for 2-3 days (no swimming)
Extensive soft tissue work (massage, foam rolling)
Address any new soreness with Dr. Keirstyn
Don't rush back to full training
Recognizing When to Push vs. When to Rest
When to Push Through (Acceptable Discomfort):
General muscle soreness (24-48 hours post-training)
Fatigue from high training volume
Minor tightness that improves with warmup
Discomfort that doesn't change stroke mechanics
Pain rating below a 4/10 of pain during or after workouts
When to Rest (Warning Signs):
Sharp pain that changes stroke mechanics
Pain that worsens during practice (not improving with warmup)
Weakness that wasn't there before
Swelling that doesn't resolve overnight
Compensation patterns (dropping elbow, crossing midline)
Pain at rest or during daily activities
The Mistake: "It warms up after a few hundred yards, so I keep going." This masks underlying issues that worsen over time.
The Smart Approach: If pain requires extended warmup or alters technique, get assessed. Catching issues early prevents months of missed training.
Building Lifelong Swimming Habits
Daily Non-Negotiables (10-15 Minutes):
Pre-swim: Shoulder mobility and rotator cuff activation
Post-swim: Foam rolling, stretching
Evening: Thoracic spine mobility work, breathwork
Weekly Commitments:
2-3 dryland sessions (shoulder stability, core, hips)
1 extended mobility session (20-30 minutes)
Address soreness immediately (don't let it accumulate)
Monthly Check-Ins:
Track performance metrics (times, stroke count, efficiency)
Assess shoulder health (any pain, weakness, or asymmetry?)
Address emerging issues before they become chronic
Schedule maintenance with Dr. Keirstyn
Seasonal Benchmarks:
Pre-season assessment (movement screening, shoulder testing)
Mid-season check (address accumulated fatigue)
Post-season evaluation (what improved? what worsened?)
Preventing Burnout in Youth Swimmers
Warning Signs:
Loss of enthusiasm for swimming
Irritability, mood swings
Decreased performance despite consistent effort
Sleep disturbances
Frequent minor injuries
Withdrawal from teammates or social activities
Common Causes:
Year-round swimming with no breaks
Pressure to perform (from self, coaches, parents)
No identity outside of swimming
High training volume without adequate recovery
Competing on multiple teams simultaneously
Prevention:
Take 4-6 weeks completely off swimming annually
Encourage other activities and interests
Balance training with school, friends, fun
Focus on process and improvement, not just times
Open communication about stress and enjoyment
For Parents: Watch for signs your child swims because they feel obligated, not because they love it. Forced participation leads to burnout and injury.
Transitioning Through Swimming Stages
From Club to College:
Higher training volume (15-20+ hours/week)
Need for independent injury management
Importance of communication with athletic trainers
Building strength foundation during breaks
From College to Masters:
Adjust expectations (you're not training 20 hours/week anymore)
Maintain conditioning to prevent "weekend warrior" injuries
Focus on enjoyment, fitness, and social aspects
Realistic goal-setting (don't expect college times on Masters volume)
From Competitive to Recreational:
Redefine success (fitness, technique, fun vs. times)
Adjust training volume significantly
Address accumulated injuries from competitive years
Swim for longevity, not PRs
How Regular Chiropractic Care Supports Swimming Longevity
At Endurance Therapeutics, Dr. Keirstyn helps swimmers at every stage stay healthy and performing well.
What We Do:
Shoulder Health Assessment:
Analyze scapular control and rotator cuff strength
Identify impingement patterns early
Restore thoracic spine mobility
Create swimmer-specific shoulder programs
Injury Prevention:
Monthly maintenance during high-volume training
Pre-season screening (identify weak links)
Post-taper tune-ups (address accumulated stress)
Education:
Teach why swimming injuries happen
Show how technique and dryland work together
Help you understand your body's signals
Recommended Schedule:
Youth Club Swimmers (High Volume):
Monthly during competitive season
Pre-season assessment
Post-championship evaluation
Masters Swimmers (Moderate Volume):
Every 4-6 weeks during season, or as needed
Address issues promptly (don't wait)
Post-Injury:
Dependent on severity of injury
The Investment: Regular maintenance ($100-150/month during season) prevents major injuries that sideline you for months.
Series Wrap-Up: The 3 Keys to Swimming Longevity
Part 1: Understanding Injuries
Swimming creates specific injury patterns (shoulder, lower back, knee, neck)
Repetitive overhead motion is the primary culprit
Most injuries build gradually from cumulative stress
Part 2: Building Your Swimming Body
Shoulder health (scapular stability, rotator cuff strength)
Core and hip work (foundation for efficient swimming)
Daily mobility and recovery strategies
Part 3: Long-Term Health
Periodize training (base, competition, taper, recovery)
Manage championship meet demands carefully
Know when to push vs. when to rest
Prevent burnout with balance and breaks
Proactive care prevents chronic issues
The Bottom Line: Swimming is repetitive and demanding, but with smart dryland training, proper recovery, and proactive care, you can swim for decades without chronic shoulder pain.
Your Next Step
If you're dealing with shoulder pain, lower back issues, or chronic soreness: Don't wait until you can't train. Book an assessment with Dr. Keirstyn and let's fix the issue before it costs you pool time.
If you want to prevent injuries: Schedule a pre-season movement and shoulder screening. We'll identify weak links and give you a plan to stay healthy all season.
Don't let pain keep you out of the pool. With the right approach, swimming injuries are fixable — and preventable.
📍 Endurance Therapeutics | Oakville, Ontario
📞 905-288-7161 | 🔗 https://endurance.janeapp.com/#staff_member/1