EXPERT ADVICE
WHAT BRACE SHOULD I USE FOR TENDONITIS? I have tendonitis in my right shoulder which is fi ne when I swim in a wetsuit as it acts like a brace around my shoulder. However, when I swim without a wetsuit it's really painful. I want to swim during the winter in a pool, but will need a shoulder brace. Anyone any experience with these? Tried resting (several months last winter) and as soon as I start pool swimming it sets it off again. I've done loads of wetsuit swimming since May and not a twinge, but I know as soon as I shed the wetsuit it'll set it off again, grrrrr! Clare, via Facebook
Our sports injury and rehabilitation expert Paul Hobrough says… This is a shoulder control issue, not a brace issue. What is required is some strengthening and muscle-timing work to address the cause of the pain. There are some great exercises that strengthen the rotator cuff, but I would begin with some scapular (shoulder blade) setting exercises. These are small movements of the upper limbs while holding the scapular against the back – basically you need to pull your shoulders back a bit and then push them down a bit, as if at empting to put the shoulder blade down towards your back pocket. With the scapular now set, try and work on the muscles holding the lowest part of the shoulder blade in position while you do some simple tasks, like pressing your hands down onto a fl at desk, or liſt ing small objects off the desk. Gradually build this up to larger movements such as a standing press up against a wall. The rotator-cuff exercises are oſt en performed with a piece of theraband (stretchy physio band) holding your elbows in tight to your side and rotating the forearm (elbow bent to 90 degrees) both outward and inward against the band’s resistance.
Reps and sets will loosely be about 10-15 reps three times a day, but see a specialist for personalised advice and fi ne tuning of the techniqes described. These exercises should develop both the strength and control of the shoulder and you will begin to see a reduction in shoulder pain quite quickly. Any questions on this or any other injury question, please go to my online consultation page at
physioandtherapy.co.uk
HOW DO I TRAIN FOR A 10KM? I’m training for a 10km swim, which I would like to complete comfortably rather than race. The furthest I’ve swum to date is 5km, once outside and once in the pool. Wetsuits are compulsory for this swim. Any hints and tips for training over the fi nal four weeks would be most welcome. Charlot e, via Facebook
Long-distance expert Colin Hill says… I like your at itude about swimming – to complete the distance comfortably is a good aim to have. Long-distance swimming can mean diff erent things to diff erent people: some like to race or set fast times, others just like to complete the swim. The fi rst question to ask is about the wetsuit, are you used to
wearing one? Swimming 10km in a wetsuit can cause some serious friction burns around the neck and underarm chaffi ng. Make sure, if you have to wear one, it fi ts well and you have suitable lube – there are specifi c wetsuit lubricants on the market that are neoprene- friendly, also some people choose to wear a rash vest under their wetsuit to further protect against rubs. Wetsuits also change your
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A swimmer embarks on the Dorney lake 10km this June
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