Shoulder health

[Onelove]

I know I’m not the only one with issues.

What is your maintenance routine? How do you protect them/ train them, strengthen them/rehab them/ protect them.

Having issues right now.

[BoMan]

In between sessions, I swim 2 hours/week (about 6000 yds) and on the days not in the pool, I do a resistance band workout. (5 groups of 30/day). To avoid injury it's important to start small and gradually increase the swimming distance and number of pulls. Cut back or stop if you feel pain.

Swimming - I think this is a post from DTC

Train for distance, train for speed
What I suggest trying is laps 'on time' - so lets say you are doing 25m repetitions (personally I suggest at least 50m but if 25m is what you feel like you are up to, then 25m). It takes you 14 seconds at the moment. So do 10 laps 'on 30 seconds' - basically every 30 seconds you start a new lap. So (for example), your first lap takes 15 seconds, you rest 15 seconds and push off right at 30 seconds. Next lap takes 16 seconds, rest 14 seconds, push off right at 1min. etc etc. Until you have done xx laps (6 or 8 or 10, depending on fitness). Once you get to 10 laps 'on 30' then, next session, drop the time - to, say, 'on 25' (something like 27 seconds would probably be a good drop, but trying to figure out 27 seconds after 9 laps might be a bit hard!).

This is just one part of the session - so you might do 'on time' for a block; another block might be swim 75m or 100m as fast as you can and then rest until you feel good again (breath back), then do another 75m sprint etc. Notice your times and try to beat them next time. Another block might be 400m at any pace but no stopping. If you want (a bit more advanced) do descending sets eg 4x25m as fast as possible on 20 or 22 seconds; then rest for a couple of minutes. Then 4x25m on 25 seconds and rest. Then 4 x 25m on 30 seconds.

Resistance Bands

[oldmansurfer]

I surf 2 days a week (weekends) and between the weekend I do weights 2 days a week. I use 15 pound dumbbells and do a variety of exercises. Lately I have screwed my shoulder up playing rough with my dog who loves to play tug of war. I was doing an explosive press upward while laying with my back on the ground this results in my upper body being jerked up off the ground when the weights reach full arm extension. However this explosive exercise causes me pain now so I do a slower version of it. If you are older pay attention to your body.

[jasedrummer]

Hi, I had a shoulder impingement about 2 years ago. I got it from a combination of surfing every day for 2 weeks and painting the outside of my house, so stressing the shoulder when raising a brush over my head.
First thing I will say - stop surfing if you have pain - trying to continue only made it worse.
After a few weeks of realising it wasn’t going to get better on its own I went to see a sports physio - if you do see a physio see a sports one if you can as they are a lot more sympathetic to your injury and desire to get back in the water.
What quickly became apparent was not so much the strength of the shoulder muscles but the tightness of them had pulled the shoulder out of alignment. The physio loosened all the muscles off gave me specific rotator cuff strengthening exercises and also specific stretches.
2-3 years later my shoulder is much much better but I do stretch it out after every surf and after using weights etc.
Anyway summing it up - rest up first - strengthen the shoulder and more importantly get those stretches in

[Big H]

Pull ups pushups and stretching...got rid of all the crunches....