How to Physically Prepare for The South32 Rottnest Channel Swim: Expert Tips from a Perth Physiotherapist.

Physical Preparation for Open Water Swimming

Hello everyone, Emily here, your local Perth Physiotherapist. Today, I want to dive into a topic that's close to the hearts of many swimmers and athletes in Western Australia: open water swimming. As a Perth Physiotherapist, I’ve worked with numerous athletes preparing for endurance events, and one of the most iconic here is the South32 Rottnest Channel Swim. This 19.7km swim from Cottesloe Beach (Mudurup) to Rottnest Island (Wadjemup) is highly regarded worldwide and draws participants from all walks of life. 

Whether you're gearing up for this iconic swim or another open water event, physical preparation is key to success. In this blog, I’ll take you through the steps of getting physically ready for an open water swim, how to avoid common injuries, and the role Perth Physiotherapy can play in keeping you strong, injury-free, and performing at your best.

 The Demands of Open Water Swimming
Open water swimming, especially a race like the Rottnest Channel Swim, presents unique challenges compared to pool swimming. In the ocean, you're dealing with varying water temperatures, waves, currents, and the mental challenge of navigating long distances in open water. The strain on your body, particularly your shoulders, neck, core, and lower back, is significant. Therefore, proper physical preparation is crucial for both injury prevention and optimal performance.

 Common Physical Challenges
- Shoulder Overuse Injuries: Due to the repetitive overhead motion, swimmers are prone to shoulder impingements, rotator cuff injuries, and tendinitis.

- Lower Back Strain: Maintaining good posture in the water, especially over long distances, puts a strain on your lower back.

- Neck Stiffness: Constant head rotation to breathe and sight in open water can lead to neck stiffness and pain.

- Core Fatigue: A strong core is essential to stabilise your body in the water, but it can fatigue quickly during long swims, leading to poor form and increased risk of injury.

 

Physical Preparation for Open Water Swimming
Preparing your body for open water swimming requires a combination of strength training, flexibility, endurance conditioning, and injury prevention strategies. Here’s how to approach your training from a Perth Physiotherapist’s perspective.

1. Strengthen Your Shoulders and Upper Body
The shoulders take a huge load during swimming, so it's crucial to build strength and stability in these areas to prevent injury. Focus on exercises that target the rotator cuff and deltoid muscles, as well as the upper back.  

- Scapular Stabilisation Exercises: Strengthening the muscles around your shoulder blades will improve shoulder mechanics and reduce the risk of injury.

- Resistance Band Workouts: Use bands for internal and external shoulder rotations to strengthen the rotator cuff and improve endurance.

  2. Core and Lower Back Conditioning
A strong core helps maintain good body alignment in the water, while also reducing strain on the lower back. 

- Planks and Side Planks: These exercises are great for building overall core strength and endurance.

- Superman Stretch: This exercise strengthens your lower back and helps improve posture in the water.

 3. Improve Hip Flexor and Leg Strength
Kicking plays a crucial role in maintaining balance and propulsion in open water swimming. Strong legs help stabilise your lower body, keeping you streamlined and efficient. 

- Squats and Lunges: These build strength in your legs and hips, essential for swimming efficiency and preventing fatigue.

- Flutter Kicks: Incorporate flutter kicks into your dryland routine to target your hip flexors and core.

 4. Flexibility and Mobility
Swimming involves a range of motion that requires flexibility, particularly in the shoulders, hips, and ankles. Without proper flexibility, you risk straining muscles and joints.  

- Shoulder Stretches: Stretch your shoulders regularly to improve flexibility and reduce the risk of overuse injuries. Wall angels and cross-body stretches are excellent options.

- Hip Mobility Drills: Incorporating hip openers and lunging stretches will improve your flexibility in the lower body, making your kick more efficient.

 5. Endurance Training and Conditioning
In addition to strength, building cardiovascular endurance is essential for open water swimmers. You need to be able to sustain a strong and efficient stroke for long periods, especially in a 19.7km swim like the Rottnest Channel Swim.

 - Interval Training: Incorporate interval swims into your training. Swim hard for 3-5 minutes, then rest briefly, and repeat. This will build your aerobic capacity and mimic the demands of long-distance swimming.

- Long-Distance Swim Training: Make sure you're gradually increasing your swim distances in open water conditions to build both your mental and physical endurance.

Injury Prevention Strategies
As a Perth Physiotherapist, I can’t stress enough the importance of injury prevention in the lead-up to a major swim like the Rottnest Channel Swim. Here are some key strategies:

 1. Warm-Up and Cool-Down
Always start your swim sessions with a proper warm-up to get the blood flowing to your muscles, and finish with a cool-down to aid recovery. Dynamic stretches before and static stretches after can prevent stiffness and soreness. 

2. Listen to Your Body
If you're feeling pain or discomfort, don’t push through it. Whether it’s shoulder pain, back stiffness, or any other discomfort, take the time to address the issue before it becomes a more serious injury. If you’re experiencing any persistent pain, consult with a Perth Physiotherapist. 

3. Rest and Recovery
Rest days are just as important as training days. Your muscles need time to recover, especially after long swim sessions. Incorporate rest and active recovery, like gentle yoga or walking, into your routine to keep your body balanced.

How Perth Physiotherapy Can Help
As you prepare for an event like the South32 Rottnest Channel Swim, it’s important to ensure that your body is not only strong and fit but also injury-free. As a Perth Physiotherapist, I can provide tailored physiotherapy treatments, such as:

 - Manual Therapy: Techniques to reduce muscle tension, improve mobility, and address any tightness or pain.

- Injury Prevention Programs: Specific exercises and routines to strengthen vulnerable areas, like the shoulders and core, to prevent overuse injuries.

- Posture and Technique Assessments: Ensuring your swimming form is optimal to avoid injury and enhance performance.

- Rehabilitation: If you're dealing with any injuries, I can help you recover quickly and get back into the water safely.

If you’re preparing for an open water swim or dealing with any pain during your training, don’t wait until it gets worse. Book a consultation with me today, and let’s work together to make sure your body is in peak condition for the challenges ahead. 

Get ready for a strong, injury-free swim and make your Rottnest Channel Swim experience one to remember! 

Stay healthy, stay strong, and swim smart!

 Your local Perth Physiotherapist
Emily Masters, 
B. Sc (Physiotherapy) 
B. Sc (Exercise & Sports Science)