How to prevent injuries in Synchronised Swimming


How to prevent injuries in Synchronised Swimming

 Synchronised Swimming getting started

Image credit: 

We know that injuries can happen at any time during training or performance. Let us look into how these injuries can be prevented.

A common cause of a sport injury is the failure to warm up. A warm up session typically involves gently stretching and exercising muscles to prepare them for more strenuous activities. Proper warm up allows increased blood flow to reach the muscles, increasing the flexibility of the muscle fibres and reducing the risk of straining the muscle.

Targeting the areas that are used the most during a specific activity is a smart way to limber up before training. Synchronised swimmers use a lot of their arm and shoulder muscles while sculling and utilize the hips, leg and core muscles while executing movements. It is crucial to warm up these areas to prevent cramps and over-straining.

Using the right technique is important to minimise risk of injuries. Learning to breathe and hold your breath is crucial because muscles need enough oxygen running through them to prevent cramps. If you need to brush up on your breathing technique, spend a session before actual training to practice.

Using the correct technique to execute movements and maintain positions is also important. Learn to listen to your body and know your physical limits. Start slowly to avoid pulling or straining your muscles. Build up your stamina and strength gradually to avoid injury. Over time, you will notice your fitness level increase.

Fluids are vital to keep your body going, so always remember to replenish fluids during training. Doing so will keep your mental and physical fitness level constant, thus preventing unnecessary injuries.

Just as it is important to warm up, it is equally important to cool down after training. Spend at least 10 minutes cooling down. This process allows your body to remove muscular waste products and replace them with oxygen and nutrients. This also helps prevent muscle stiffness and allows your muscles to recover more quickly.

Getting enough rest and sleep outside training is another way to help prevent injuries. When your body is properly rested, your mind is sharp and  able to remain focused for longer periods. Medical research has proven that fatigue is a major factor to sports injuries because your body finds it more difficult to protect itself when it is fatigued.

There is nothing worse than having to sit out  with injuries that could have been prevented. These activities will not take up much of your time, but could end up helping you prevent injuries.

To receive the latest updates on the happenings in the Singapore sports scene, or to find out more about some of the latest programmes on offer at ActiveSG, like our Facebook page here.