Maintenance and Recovery for Open Water Swimming.

Hello everyone, Emily here, your dedicated Perth Physiotherapist. Last month, we explored how to physically prepare for The South32 Rottnest Channel Swim, a massive 19.7km open water swim from Cottesloe Beach (Mudurup) to Rottnest Island (Wadjemup). It’s one of Western Australia’s most iconic events, attracting swimmers from all over the world. Whether you’re planning to tackle this swim or enjoy open water swimming in general, it’s crucial to not only prepare but also focus on maintenance and recovery to stay injury-free and ensure peak performance.

 In today’s blog, we’ll dive into how you can maintain your physical health during open water swim training and optimise your recovery post-swim. With the right approach, you can swim stronger, recover faster, and prevent the common overuse injuries associated with long-distance swimming.

Why Maintenance and Recovery Matter
Open water swimming places significant strain on various parts of your body, particularly your shoulders, neck, back, and core. Unlike swimming in a pool, open water environments add extra challenges like waves, currents, and colder temperatures, which increase the physical demands on your muscles and joints. 

Without proper maintenance and recovery, these demands can lead to overuse injuries, muscle fatigue, and reduced performance over time. Consistent care for your body will not only prevent injuries but also enhance your ability to train harder and swim longer.

Common Issues for Open Water Swimmers
As a Perth Physiotherapist, I frequently see open water swimmers dealing with specific challenges, including: 

- Shoulder Pain (Swimmer’s Shoulder): This is a common overuse injury caused by the repetitive overhead motion of swimming. If left unattended, it can lead to rotator cuff injuries or tendinitis.

- Neck Stiffness: Constantly turning your head to breathe and navigate in open water can lead to tension in the neck.

- Lower Back Strain: Maintaining a streamlined body position for long distances can strain the lower back, especially if core muscles aren’t strong enough.

- Fatigue and Muscle Soreness: Long swims in open water can cause muscle fatigue, particularly in the shoulders, core, and legs, making recovery essential.

Effective Maintenance Strategies for Open Water Swimmers
To avoid injury and stay in top form, it’s essential to focus on maintenance throughout your training programme. Here’s how you can stay injury-free and maintain your body during swim season. 

1. Strength and Conditioning
Building strength and conditioning is critical to preventing injury. It’s not enough to just swim – you need to balance it with dryland strength training to support the muscles most used in swimming. 

- Rotator Cuff and Shoulder Strengthening: Include exercises like external rotations, shoulder shrugs, and resistance band workouts to keep your shoulder muscles strong and stable.

- Core Strengthening: Exercises like planks, Russian twists, and leg raises will help keep your body stable in the water, reducing strain on your lower back and shoulders.

- Leg and Hip Conditioning: Squats, lunges, and side leg lifts will help improve kicking power and support overall swim performance. 

2. Mobility and Flexibility Training
Maintaining flexibility is essential for open water swimmers, especially in the shoulders and hips. Incorporate daily stretches and mobility work into your routine.

- Shoulder Mobility Drills: Wall angels and doorway stretches can help maintain a full range of motion in the shoulders.

- Hip and Lower Back Stretches: Hip flexor stretches, child’s pose, and spinal twists can help alleviate tension in the hips and lower back, keeping you limber in the water.

  3. Post-Swim Recovery Routine
After a long swim, your body needs recovery to repair and rebuild muscle tissue. Here are essential post-swim recovery practices to ensure you’re ready for your next session.

 - Stretching: Always include a cool-down with static stretches focusing on your shoulders, chest, back, and legs to prevent stiffness.

- Foam Rolling: Using a foam roller can help release muscle tightness and improve blood flow to the areas most strained during your swim, particularly your shoulders and back.

- Hydration and Nutrition: Staying hydrated and consuming protein-rich foods post-swim will help your muscles recover faster.

  4. Active Recovery
While rest days are vital, incorporating active recovery into your routine can help improve circulation and reduce soreness without putting additional strain on your body. 

- Light Swimming: A relaxed swim in the pool, focusing on slow, controlled movements, can help with recovery.

- Yoga or Pilates: These low-impact exercises are fantastic for stretching tight muscles, improving flexibility, and relieving muscle tension.

Importance of Rest and Sleep
One of the most overlooked components of recovery is rest and sleep. It’s during these periods that your muscles recover and rebuild. Aim for 7-9 hours of quality sleep each night to aid in muscle recovery and to ensure you’re ready for your next swim session. Listen to your body – if you're feeling fatigued, take an extra rest day to avoid overtraining.

How Physiotherapy Can Aid in Maintenance and Recovery
As a Perth Physiotherapist, I’m here to help you stay in top condition during your open water swim training and throughout the season. Physiotherapy can play a critical role in both injury prevention and recovery. Here’s how I can assist you:

 1. Manual Therapy
Manual therapy techniques such as soft tissue mobilisation, joint mobilisation, and massage can help reduce muscle tightness, improve mobility, and alleviate any stiffness or discomfort you may feel after long swim sessions.

 2. Injury Prevention Programmes
I can develop personalised injury prevention programmes to strengthen the areas most vulnerable to overuse, such as the shoulders and lower back. These programmes will incorporate exercises and stretches tailored to your needs.

 3. Rehabilitation for Swim-Related Injuries
If you’re dealing with an injury like swimmer’s shoulder or lower back pain, physiotherapy can help speed up your recovery and get you back in the water safely. A structured rehab programme will include targeted exercises and manual therapy to address your specific injury.

 4. Posture and Stroke Analysis
In addition to treating injuries, I can provide assessments of your swimming technique to ensure that your posture and stroke mechanics are optimal, reducing your risk of injury and improving your efficiency in the water.

If you’re currently training for an open water event like the South32 Rottnest Channel Swim, or if you’re feeling sore and fatigued from regular swim sessions, don’t wait until an injury develops. Book a consultation with me today, and we’ll create a personalised plan to keep you injury-free and performing at your best in the water.

Swim smart, recover well, and enjoy the journey to becoming a stronger swimmer!

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