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Backstroke仰式, Freestyle自由式, Swimming游泳, SwimMisc游泳其他

USA Swimming:Fix Your Technique, Fix Your Shoulder改善泳技,改善肩痛

肩痛在游泳是很常見的,有些人以為這就是運動的一部份,其實改善泳技可以避免大多數的運動傷害。
不是重複的動作造成運動傷害,而是重複的錯誤動作。

你需要注意一點 –
別把手臂伸超過背 ! 當上臂與背平面的角度超過180度,這不但使你難施力,也冒著累積肩傷的風險。

比較正常與肩傷高風險位置:

Shoulder Free

Shoulder Free

Source: USA Swimming: Coach Education

Freestyle & Backstroke Rotation- Russell Mark

Shoulder pain is unfortunately a very common occurrence in swimming. Many people accept it as a part of the sport – a result of thousands upon thousands of repeated strokes – and some people are lucky to never experience pain and some people aren’t. It doesn’t have to be like that! Certainly, some people’s shoulder pain is unavoidable, but for many others, a simple change in technique could be the fix.

It’s not necessarily repeated strokes that cause shoulder pain. It’s repeated strokes with flawed technique. The one thing you need to be aware of:

Don’t let your arm go behind your back.

The hard thing is that most swimmers don’t even realize this is happening. They just feel pain as they start pulling the water with their arm. In freestyle, backstroke and butterfly, it’s all too easy to start the pull while your arm is in a high-risk position.

If you’re feeling pain at the beginning of your stroke or as you’re pulling through, you need to be aware of where your arm is when you’re feeling the pain. If your upper-arm (from your shoulder to your elbow) is behind your back (from shoulder to shoulder), that is bad for most people. Your upper-arm and back have to line up if you want to protect your shoulder.

In freestyle, you might feel pain when the stroke starts because your shoulder is rotated down when the arm starts pulling. If you’re feeling pain, either decrease the rotation to that side or pull more in front of you (not as wide). This can be a common problem on a swimmer’s non-breathing side because many swimmers lean on that side when they breathe.

A second problem spot in freestyle is the start of the recovery. If you feel pain there, you might be exaggerating the finish motion too much, and the hand and arm are too high when the recovery starts. Keep the arm lower to the water to start the recovery.

In backstroke, many swimmers press down with their hand and arm to start the stroke. This can definitely make the arm go behind the back. If you’re feeling pain, either rotate more to that side or pull shallower. (I’d recommend a shallower pull.)

In butterfly, the potentially painful position can happen if the swimmer presses deep with their chest and the hands stay high at the surface. If you feel pain, press forward with the chest and have a flatter stroke.

This video and picture shows exactly where the high-risk position typically occurs in freestyle and the type of position to avoid in all strokes:

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About Rebecca

A pretty lazy human being ! Lazy to do any boring stuff.

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