Benefits of Foam Rolling for Swimmers

After a long session of pool intervals, swimmers can greatly benefit from reaching for the foam roller to aid in recovery. Foam rolling benefits for swimmers include relieving muscle pain caused by trigger points, increasing flexibility to overtightened muscle groups, promoting relaxation post-workout, and helping the recovery process by increasing blood flow, oxygen, and lymphatic circulation.

Foam rollers can also be beneficial as a quick 5-minute warm-up prior to your pool session. It scans your body, loosens tight areas, and preps the body for the upcoming session. Post-workout foam rolling sessions may be 20 minutes or more to address multiple muscle groups. Typical areas of tightness and restriction for swimmers are the pectorals, posterior shoulder girdle, gluteals, hamstrings, and calves. Each of these areas can benefit from a dedicated rollout session.

Tips to make your foam rolling session more effective:

1) Start slowly rolling towards the affected muscle area.
2) Slowly roll back and forth, pausing in areas of tension that need more attention.
3) Slow down on the more tender areas and remember to breathe. You should be able to hold this position for a few moments to allow it to ease.
4) Do not roll over bony areas.
5) Muscle tenderness is expected but ease off if you feel any pain.

Here are three examples of foam rolling common areas of restrictions for swimmers. Chest wall, Buttocks, and Hamstrings.

Chest Wall

Starting Position: Begin lying on a foam roller. Support your neck on the roller with your arms raised to shoulder height and your elbows straight.

Stretch: Allow your arms to relax toward the floor until you feel a comfortable stretch in your chest and shoulders. Hold for 60 seconds, then relax and repeat. Avoid arching your lower back during the stretch.

Buttocks

Starting Position: Begin sitting on a foam roller with your right ankle crossed over your left knee. Shift your weight toward your right buttocks.

Rolling: Using your hands and foot on the floor for stability, slowly roll up and down the length of your buttocks and pause briefly over an area of higher tension.  Roll for 60 seconds, then relax and repeat on the opposite side.

Hamstrings

Starting Position: Begin sitting on the foam roller with straight legs and support your upper body with arms.

Rolling: Slowly roll up and down the length of the back of your thigh and pause briefly over areas of higher tension. Roll for 60 seconds then relax and repeat.

If you are still experiencing tightness and aches in your swim stroke after these simple foam roller exercises, schedule a free assessment with one of our licensed physical therapists, who will help identify the best treatment plan for your goals.

Schedule a Free Assessment

*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.

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