1st
Edition
Shoulder
and Neck Injury Prevention for Water Polo athletes.
Do you suffer from shoulder and/or neck
pain or shoulder fatigue? How many hours a week do you spend
at practice or in games? How many times you pass or shoot the
ball each session?
Repeated throwing adds up to a lot of excessive strain on the
shoulder, which can lead to shoulder pain, inflammation and
injury. Common features among throwers include overdeveloped
pectoral and lat muscles in addition to weakened posterior
shoulder muscles and a tight posterior capsule. As a result
many players have rounded shoulders and internally rotated
arms.
Focus is generally placed on strengthening large muscles to
increase force, speed and distance of a throw. Strengthening
large muscles without ensuring proper activation of the
smaller STABILITY and ROTATOR CUFF muscles can lead to
shoulder pain.
Stretching of the posterior capsule and overdeveloped muscles
around the shoulder, as well as strengthening the weak
stability and rotator cuff muscles will be important in
preparing yourself for the upcoming season!
Prevention and maintenance are key factors to decreasing the
risk of shoulder pain that may limit your participation this
season.
Tips for injury prevention:
- Stretch muscles for 5-10
seconds prior to practice or competition.
- Stretch muscles for 30-60
seconds after practice to prevent muscle soreness and
throughout the week to lengthen, if they are shortened.
- Perform individual
exercises for the stability and rotator cuff muscles (ex.
draw your shoulder blades back and down, in a diagonal
towards your opposite hip).
- Sport specific drills
should be included in a warm up (start with easy swimming
and passing).
- Exercises and stretches
should not be painful!!
- See a physiotherapist to
determine if you would benefit from treatment.
- Adequate protein intake (2
grams per kilogram) to improve muscle repair after
practice/games.
- Adequate water intake: 6-8
glasses a day. Increase intake on practice/game days and
on hot days.
Typical
injuries and symptoms we see:
- Tendonitis.
- Rotator cuff tears.
- Decreased Range of
movement and pain with overhead activities.
- Headaches
Treatments
are covered 80 -100% by most extended health plans. Check your
plan to determine your level of coverage.
About
the Columnist
Natasha Szucs is
a physiotherapist with a distinct interest in sport. As
a long time competitive swimmer and a multi-sport athlete
Natasha's background gives her an intimate understanding of
the elite and the recreational athlete. Her mission is clear
and simply stated," to work with athletes helping them
achieve their goals." Physio Files is a source of
information and education and will show athletes how they can
help themselves achieve their optimal health and performance
levels.
Natasha Szucs is a physiotherapist at:
Enhanced Health Center
#408- 15940 Fraser Hwy, Surrey, BC
To contact her call 604.507.2885.
www.enhancedhealthcenter.com
What would you like to see addressed in Physio Files?
Send Natasha an email at bcwaterpolo@telus.net or physiofiles@hotmail.com
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