Time to make a splash,

Top 5 Tips to Avoiding Swimming Injuries this Summer

Hi ,

Summer is here and it is back with a vengeance this year. With record-breaking heat waves happening all across the country, it's only natural to want to take a dip in the pool or ocean to cool off. Before you swan dive into the pool this Summer, here are our 5 tips to preventing swimming injuries this Summer.

1. Warm-up first! Warming up your joints, ligaments, and muscles before your swim will help your body get ready for exercise. Most injuries happen because people jump into an activity head first and do too much, too fast after not moving for a long while. The most common swimming injuries we see in the clinic are Swimmer's Shoulder, low back pain, neck injuries, and Swimmer's Knee. You'll want to warm up your whole body during your warm-up but focus on your shoulders, arms, legs, and back. Click here to see stretches recommended for swimmers.

2. Use proper form. Using proper form is important! Using proper form prevents injuries, and using improper form lead to strains and tear on muscles, joints, and tendons. In addition to preventing injuries, using proper form will also help your exercise the muscles you're trying to target AND encourage you to use proper breathing. If you haven't swum in a while, start slow and gradually increase the intensity of your swim. People often use the improper form when they are trying to push themselves to do more than they can so be sure to exercise at your own pace.

3. Work out all your muscle groups. One of the best things you can do for your body is exercising every part of your body and not just the ones you think you'll be using in the water. Since each part of your body works together while you're swimming (or doing anything!) you'll want to make sure to work out every part equally.

4. Pay attention to your surroundings! This tip seems obvious, but make sure you are mindful of other swimmers and that you know where the lane ends! Crashing into a fellow swimmer or crashing into the pool at the end of your lane becomes more likely if you aren't mindful of your surroundings.

5. Don't push yourself. If you aren't feeling well, are in pain, or too tired to swim, don't swim. Take time to recover from any injury or illness before diving in that water again. A person who is already injured or feeling unwell has a much greater risk of injuring themselves because they are less likely to use the proper form or not be paying attention to their surroundings.

To learn more about Swimmer's Shoulder, check out our blog post about it by clicking here!

If you aren't sure whether swimming is an activity that you can do safely or aren't sure where to start, schedule an appointment for a physical fitness exam today by calling 973-799-3314.

Tasty, Healthy Recipe for the Summer

Saying it's hot out is an understatement and cooking when it's hot outside can just seem impossible.

If you're looking for a quick and refreshing recipe, you've come to the right place! This watermelon salad with a honey vinaigrette dressing will hit the spot on a hot day.

For the Honey Vinaigrette:

2 tbsp honey
2 tbsp lime juice
1 to 2 tbsp quality extra virgin olive oil
pinch of salt

For the Watermelon Salad:

½ watermelon, peeled, cut into cubes
1 cucumber, cubed (about 2 cups of cubed cucumbers)
15 fresh mint leaves, chopped
15 fresh basil leaves, chopped
½ cup crumbled feta cheese, more to your liking

Instructions:

In a small bowl, whisk together the honey, lime juice, olive oil, and pinch of salt. Set aside for a moment.
In a large bowl or serving platter with sides, combine the watermelon, cucumbers, and fresh herbs.
Top the watermelon salad with the honey vinaigrette and gently toss to combine.
Top with the feta cheese and serve!