Swimmer's Shoulder

This year I've been dealing with nagging shoulder pain with swimming and biking aero. Despite some early season frustration, I think I've been cured. To help out my fellow triathletes who may be experiencing the same thing, I thought I would share what I've learned from research as well as from my own personal rehab. To keep it simple~ I'm breaking it down into a "to do" list.

In my particular case, I've been dealing with shoulder impingement. What is impingement you ask? Impingement occurs when the rotator cuff tendons are compressed by part of the shoulder blade(acromion) with overhead activity. As the arm is lifted, the acromion rubs, or "impinges" on, the surface of the rotator cuff. This causes pain and limits movement. Please note these guidelines are only specific to that diagnosis.
Heidi's "To Do's" for Swimmer's Shoulder

1. Take a good look at your posture.
Do you have a forward head or rounded shoulders? Do you sit all day in a slumped position at your job/school?
2. Try out a posture shirt.
Although there is no published research yet to support their usage, they can help increase your postural awareness and proprioception. This is the one I've been using for some time from Evidence Based Apparel:
Note: it has to fit very tight to get the job done. I have worn mine throughout the work day and during bike trainer sessions. Because of it's tight fit, I've only worn in it for 1-3 hours at a time.

3. Strengthen your rotator cuff and scapular stabilizers!
Here are my favorite exercises that I've been doing:
4. Avoid kick boards as they put your shoulder in a position of impingement.

5. Stay away from the paddles.

6. REST if you can until you fix the root of the problem.

7. If you can't rest, keep your workouts below 4000 m until the pain subsides.

8. Have a professional take a look at your stroke.

9. See a good sports physical therapist :)

10. And since most of you will ignore #6, I will say it one more time: REST!

Happy Friday!

And don't forget Chloe's sweet Betty designs give away. Their products are sick! In fact, I just caved and ordered a wrist band and shorts last night.

Mardi Gras Half RR

After spending most of my days last week at a physical therapy convention and most of my nights entertaining 4 of my graduate school friends in New Orleans, I wasn't too optimistic going into Sunday's half marathon. Despite my efforts to eat healthy and not drink, I succumbed to peer pressure on more than one occasion. Hmmmmm beignets, hand grenades, margaritas, wine. Ooops. I didn't want to be a bad hostess!

Regardless of my shenanigans, I was able to bust out a PR Sunday. My plan was to go out around a 7 minute pace and see if I could hold it. My goal time was a 1:30-1:35. And although I ran in college, my experience running the half marathon distance is truly lacking. I wanted to use this race as a fitness assessment to start the season and help build my confidence for the 70.3.

Unlike my usual triathlon race reports, I feel like they aren't too many details to bore you with. I went out around 7 minute pace and held it. I felt awesome. Very awesome. Until mile 10 that is. My body started tightening up a lot and I found it harder to hold my pace. I started dropping to 7:20s. The last mile I was able to pick it up a little. One of my teammates and I duked it out to the end. Luckily my old middle distance days were good for something: a kick. Final time: 134:38.

It was a very well organized race. I had a blast and the crowd support was unbelievable. A++++ from me.... I highly recommend it to anyone looking for an early season half/full marathon next year and a good after party!

Speaking of after party, I spent some of mine hanging out with Miss Fancy Pants! Great girl with amazing style! Check out her blog if you haven't already.

And in other news my other half has left his very own Bahama island and has returned to me in the cajun swamp lands. Oh does it feel good to have him back.

I know I've been absent over the past week but stay tuned for a giveaway, barefoot running blog, and a swimmer's shoulder blog. Lots of good stuff to come :)