Whether you are searching for a new cross-training activity, or just want to switch up your regular workout routine, swimming is a great way to get in shape for the summer. Not only is swimming an excellent form of cardio, but also it works to lengthen muscles and strengthen your core. Water is 800 times denser than air, which creates constant resistance in the pool, and forces your entire body to work and create forward momentum. Since swimming is low-impact on joints, there is no need to worry about developing shin splints or knee injuries. Check out these swimming tips and exercises from our Zensah triathletes!
Tips From Triathlete John Miles
John is a triathlete from San Diego, California, with over 6 years of experience in the sport. Some of his accomplishments include qualifying for IM 70.3 World Championships in 2014 and the USAT Age Group National Championships. Here are a few of his tips for training in the pool:
First and foremost, a proper warm up and cool down with stretching is a must! I suggest warming up swimming muscles on deck before getting in the pool, and then swimming easy, a main set, and then a cool down followed by static stretching.
Swimming is unlike any other sport; without good form, a swimmer will not excel. Each swim session I do has a fair amount of technique work, especially during the beginning of the season.
During the beginning of your training, it is more beneficial to do shorter, faster sets until you build your endurance and form up. Like many endurance sports, swimming uses the same motion session after session, making weaker muscles, ligaments, and tendons more vulnerable (i.e. the rotator cuff). Starting off with more technique work and shorter workouts can help prevent injuries (although nothing completely replaces weight lifting exercises).
Wait until your fitness in the pool starts coming along before introducing equipment such as oversized hand paddles. If you develop pain in the back of the shoulder or near the elbows, stop immediately and see a doctor. Talk to a coach about working on technique and stroke with stroke analysis.
Do you ever feel pain, tingling, or numbness in your hands? If so, you might be experiencing the symptoms of Carpal Tunnel Syndrome. In order to address the severe pain and discomfort associated with this condition, Zensah has designed a Compression Wrist Sleeve to provide targeted wrist support and relief to the wrist area to help relieve carpal tunnel pain.
What is carpal tunnel syndrome?
Carpal Tunnel Syndrome (CTS) is a hand and arm condition resulting from the compression of the median nerve in the wrist. The median nerve runs from the forearm to the hand through the carpal tunnel, a narrow space in the palm at the wrist that is formed by supportive bones and ligaments. The median nerve controls movement and feeling in the palm side of the thumb and the first three fingers. When the ligament on the “roof” of the carpal tunnel swells, increased pressure is placed on the median nerve. This additional pressure on the median nerve leads to the development of Carpal Tunnel Syndrome.
One of the most common running related injuries according to a number of publications, including Runner’s World Magazine, is plantar fasciitis. Zensah, the Miami-based compression brand, offers a product that can help remedy this constant pain.
Designed by a professional athletic trainer, the Zensah Ankle Support’s primary benefits include helping support the ankle, reduce swelling, and alleviate pain. The 3D, pin-point compression on the innovative sleeve also helps relieve plantar fasciitis. The lightweight design makes this ankle sleeve comfortable to sleep in, providing reprieve in the key hours that commonly affect those suffering from plantar fasciitis.