Calling all SWIMMERS and those knowledgeable about SWIMMING

  • Posted by a hidden member.
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    Sep 21, 2009 3:20 PM GMT
    So I had my ACL replaced on right knee and the same thing in 3 weeks on the left knee.

    Since I wont be able to run for about 6 months I was wondering about doing laps?

    Will it help with my cardio?

    I know how to swim but I wanted to know how much and how often i should do it to stay fit!?

    Help guys! icon_smile.gif
  • Posted by a hidden member.
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    Sep 21, 2009 11:19 PM GMT
    Start off slow. If you are not a strong technical swimmer, I suggest finding some simple drills to warm up with. Strengthening your technique will allow you to get the most of your swimming and will help you prevent other injuries. though swimming does not put as much stress on the joints as running- you may still be open to injury if you don't have some basic form down.

    I would start off doing interval training. Try working up to the following set. Its a half mile:

    150 warm up free
    4x50 drill with 20-30 sec rest
    2x 75 kick or pull (depending on your recovery from sureury) 30 seconds rest
    2x 100 free 30 seconds rest in between
    100 warm down

    Each week increase your warm up and cool down by 50yds and add a rep to each of your sets. In a month you should be up to your mile!

  • Posted by a hidden member.
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    Sep 21, 2009 11:32 PM GMT
    cool you both have given some very insightful information icon_smile.gif
  • Aquanerd

    Posts: 845

    Sep 21, 2009 11:35 PM GMT
    There is no better low impact cardio workout than swimming. The best part if you have lower technically skills then your cardio kicks in sooner, and you get the impact in a shorter period of time. As you become more proficient, the longer it will take, but the harder you can work. There are some good online programs that will help you build to a mile per workout.

    Also, walking/lunging in water is great therapy to get R.O.M. back as your knees heal.

    In addition, swimming is low level resistance training as well. Using hand paddles and fins (only after you surgeon says you ready) even more so.
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    Sep 22, 2009 2:33 AM GMT
    With swimmies, anything is possible.
  • swimr

    Posts: 19

    Sep 22, 2009 2:40 AM GMT
    Swimming is one of the best things you can do once your incisions are healed and your doc gives you clearance to get into the water. I'm a long-time competitive swimmer/triathlete and I had my ACL replaced (donated tendon) in 2006 and since then have had to have additional surgeries on my knee. When starting the healing process I'd be limping around on dry land, but in the pool I felt more like my old self, so swimming was good physically and emotionally. You can start out water walking or pool running first and then get into laps if you want. Be careful on wall pushoffs and confine yourself to freestyle or backstroke, no breaststroke or sidestroke (the latter two place a lot of stress on your knees).

    It's harder to get into an aerobic zone in swimming (compared to running or cycling) due to the cooling nature of the water and the horizontal body position, but you can get there if you work out long enough and hard enough. Your upper body will also get a great workout while you're getting your cardio and giving your glutes, hamstrings and quads a low impact workout with a bit of resistance. Good luck!
  • Posted by a hidden member.
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    Sep 22, 2009 3:32 AM GMT
    as its been said, just watch your knee. even when you are doing freestlyle swimming (the crawl) if when kicking and not moving your legs from your hip you have the possibility of bending your knee to kick which could hurt your healing knee. Also when pushing off the wall or doing a flip turn... the force there on your knee is something to watch. Just take it easy and take care not to bend your knee while swimming. Its a pretty common mistake and it can be very painful even with an OK knee.
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    Sep 22, 2009 5:58 AM GMT
    I would suggest starting off with a pull buoy. It will allow you to stabilize your legs and prevent stress on your knees while you heal. Often less experienced swimmers will have less control of their legs, so be careful.