Swim the pain away: understanding the role of land-based exercises

Swimming is a popular form of exercise for all ages and abilities.

Whether you are just starting out, wanting to improve technique or are recovering from injury, land-based exercises are an important addition to your training program.

Exercises on land can help improve strength and mobility which is required to swim correctly and prevent injury.

Exercises can be specifically targeted to your individual swimming stroke and help improve your performance in the water.

Areas to focus on

1. Rotator cuff strength – The rotator cuff stabilises the shoulder joint and allows for powerful and controlled movements during the pull phase of strokes like freestyle and butterfly.
2. Abdominal strength – Strengthening the abdominal muscles will help improve postural control in the water which is required to maintain body alignment and control rotation of the body.
3. Gluteal strength – Strengthening the glute muscles can help to increase kicking power and propulsion which contribute to better speed and efficiency in the water.
4. Spinal mobility – Good mobility in the thoracic and lumbar spine allows for better body rotation and extension, which is essential for breathing and maintaining streamline in the water.
5. Shoulder mobility – Improved shoulder mobility ensures a full range of motion during each stroke, which helps in maximising stroke efficiency and reducing strain on the shoulder joint.

Common injuries in swimming

Shoulder injuries are the most common injury in swimmers.

This could be related to overload, incorrect technique or imbalance in strength and mobility.

Common shoulder injuries include rotator cuff related shoulder pain and bursitis.

Lower back pain is also common amongst swimmers, this could also present as facet joint pain or muscular lower back pain.

When to see your physio

It is important to check in with your physio if you:

1. Experience pain with swimming
2. Want to improve performance or technique
3. Are a novice swimmer wanting to increase the load or intensity of your swims

Below are some examples of exercises your physio may suggest to improve your swimming stroke.

Your exercises will need to be tailored to your individual presentation.

Land-based exercises can be done at home or in a supervised class environment.

Integrating these types of exercises into your routine can complement your swimming and lead to better performance and reduced risk of injury.

Banded internal rotation and external rotation for cuff strengthening:

Spine corrector prone leg series for glute strengthening:

Ball prone for abdominal strengthening and control:

Reformer breaststroke for thoracic spine mobility:

Cadi push though prone for thoracic and lumbar spine mobility: