Sore neck from swimming

naughtysmurf

This seems like the most relevant place for my issue……so after many many years of inactivity, decided to do something & joined a hotel gym & pool early November, I’m only interested in the pool. I don’t think I’m doing a huge amount 500mts per visit four times a week, I built up to that, starting off I was puffing & panting after 20mts

I think I have a reasonable stroke, coming up for air every 6 / 8 strokes but in the last couple of weeks my neck is pretty sore on the left side, the side I breathe on, anyone come across this, assume it’s muscular as it only hurts when I move, tips, advice, is it my technique, anyone come across this before?

thanks

Stone Deaf 4evr

I used to get that, a swim coach told me it was because I wasnt rotating my shoulder out of the water enough when taking a breath, meaning that I was straining my neck to get my mouth out of the water to get in the gulp of air. I had to break my stroke back down to basics and really emphasise the roll from right to left in my stroke. Another positive on this, is once you crack it, you'll be able to take breaths on both sides.

have a look on youtube for 'total immersion' he does a good explainer on it.

naughtysmurf

Thanks, makes a bit of sense, tried to switch to breathing on other side & it’s difficult enough to get the timing right when not used to it, I’ll check that out.

Patsy167

https://www.boards.ie/discussion/2058225638/sore-neck-from-swimming

It's a fairly common problem. There's some good suggestions here on areas that you could look at experimenting with:

https://www.reddit.com/r/Swimming/comments/2z8ajv/stiff_neck_from_swimming_mainly_freestyle/

https://www.reddit.com/r/Swimming/comments/2tvyd9/is_tiredness_in_neck_in_freestyle_a_sign_of_bad/

atilladehun

I used to get it too. I've had a lot of upper back weakness so slowly and carefully building my upper back strength helped a lot. Added to correct technique as mentioned above.

naughtysmurf

I watched some of the total immersion stuff & tried to put into action some of what I could & I’m happy that it’s the answer to my issue, my issue being mainly technical, along with the neck, my left shoulder became sore too, had a swim this morning where I tried to concentrate on the technique, feeling a lot less sore so pretty happy that I’m going in the right direction

Ceepo

Working on your technique will certainly help, maybe consider getting a lesson or 2.

Re breathing, try to breathe more often, the problem with taking breath every 6/8 strokes is, you are more likely to over rotate or lift your head to gulp in air. Also make sure you are breathing out under the water and not holding your breath.

Try to keep your breathing nice and relaxed the more you're relaxed the easier it will be. You could also break down the length of your swims to something like 5 x 100 with a short recovery (30 seconds) this will help you to concentrate on different aspects of you stroke, like catch, pull, kick etc.

Also look up "swim smooth" website you'll find some great information there.

shesty

My coach has given me odd tips over the years to tidy up strokes.....look down at the bottom of the pool, tuck your chin in a little, and look back over your shoulder when you turn your head to breathe, not sideways or forwards.

I used to only breathe on one side, and with the intensity of the swimming I was doing, it was becoming too painful.I trained myself to breathe on both sides in the last 2 years...so I do stroke, stroke stroke, breathe left, stroke, stroke, stroke, breathe right and so on.It has made a massive difference to the whole balance of my body when in the water.It could be better to consider, rather than switching completely to your other side?

P2C

Buy the swim smooth book. Good reference for all things technique and good advice. Check out tower 26 podcast the first 6-8 are eXcellent for technique. I would rate Gerry keeps it simple. I would avoid total immersion. My advice is if you can get someone to video you from the front, side and behind if the pool allows. Use your phone. More than likely your Crossing over or over rotating and lifting your neck. Using the swim smooth pool book if ya have the video it will become obvious. A favourite swim aids is a central snorkel. Great for keeping alignment and you can see your hand entry etc. Keeping your head in the one place will allow your neck to settle down.

naughtysmurf

Why would you avoid total immersion?

billyhead

As suggested it's likely to do with your posture in the pool. Get someone to observe you as you swim. Your probably arching your neck up to much which is putting it under strain.

Stone Deaf 4evr

https://www.boards.ie/discussion/comment/118446723#Comment_118446723

Without answering for P2C, the main criticism of total immersion, is that its grand if you just want to be able to swim at a leisurely pace all day long, however if its for competitive, its not really the thing. He focuses on being smooth and not 'fighting' the water, but in fairness, if you're looking to go faster, eventually you'll need to start applying more strength. I dare say, its good enough to help a lot of people though.

naughtysmurf

Fair enough, a leisurely pace is just fine with & for me, I’m getting on a bit 😁

thehairygrape

I resisted getting lessons for years for reasons that are beyond me! Couldn’t recommend them more. Sorted out so many problems. I’ll never be a real swimmer, nor do I want to be. Still only breathe from my left side, but that’s due to an old shoulder injury. So, find a good coach and go from there. Individual lessons worked well for me. Someone else might give feed back on group lessons.

HBC08

https://www.boards.ie/discussion/comment/118449270#Comment_118449270

Can I ask where and how much? I tried to get individual lessons from a few pools near me but they only did group lessons,was told I didn't need them aswell (Which I took as a compliment!) but I'm looking go up a level.A back injury means swimming in my only form of proper excercise these days.

thehairygrape

€120 for six lessons. Approached someone I knew in a gym who took me on. Not sure if she was supposed to, so not mentioning gym here. That was about five years ago anyway. I’m not even a member anymore. I thought it was good value given the enjoyment it’s given me. She videoed me as well, which really helped.

HBC08

https://www.boards.ie/discussion/comment/118449493#Comment_118449493

Understandable, thanks for that.

That's excellent value,I'd love to do something like that and would pay more but can't find anyone here in the west.

The long closures during lockdown didn't help but I'm back up to a decent standard now but always looking to improve.

Stone Deaf 4evr

https://www.boards.ie/discussion/comment/118449524#Comment_118449524

have a look for triathlon clubs in your area - even if you've no intention of ever doing one, clubs often run training camps for members, the best lessons I ever got were via the cork tri club, they were more focused on helping you improve from a base of being reasonably well able to swim, as opposed to someone learning from scratch. Its amazing what minor corrections and pointers on form can do.

iwillhtfu

https://www.boards.ie/discussion/2058225638/sore-neck-from-swimming

Well for a start taking a breath every 6-8 strokes is incorrect. Swimming isn't about holding your breath the longest its all about being smooth and relaxed. Hard to say anything about your stroke without seeing it but you should be breathing every two or three strokes, breathing bilaterally may ease the tension you're putting in your neck which if I were to guess is caused by under rotating not exhaling under water and then lifting your head to exhale and inhale. Id suggest slowing things right down and work on your technique and concentrate on breathing more often, when you start to lose your technique take a rest. Slow is smooth and smooth js fast sometimes.

naughtysmurf

https://www.boards.ie/discussion/comment/118449946#Comment_118449946

I would have thought that breathing every 2/3 strokes was an awful lot? I do exhale under water, I think you’re correct on the under rotating though, yep slowing it down & thinking more about what I’m actually doing is the plan

iwillhtfu

https://www.boards.ie/discussion/comment/118451626#Comment_118451626

On every second stroke is quite common/normal in freestyle every third will have you breathing either side which is handy for a number of reasons, basically the more oxygen you get in an out the happier your muscles are so holding your breath has the opposite effect. Some swimmers will hold their breaths for specific training but just general swimming you it typically 2 or 3

Try looking up a few clips on youtube and you'll get good breakdown videos of a swim stroke phases and breathing.