Dislocated rib

The question of dislocating of a rib while swimming, came up in our channel chat group this week.
Had it happened to anyone, and unfortunately I have had a multitude of injuries, so 'yes'. I also have been lucky to have healed from all my injuries and I continue to learn how to prevent most of them.

Of course, this LONG distance swimming, has extreme overuse concerns on our bodies. It's not just the 'big' swim we are looking forward to, but ALL the training that goes into the PREPARATION.

I can not stress the importance on working on technique and strengthening the small stabilization muscles, not just through swimming, but weight training, yoga and calisthenics.

In 2007, during my 9th E.Channel crossing, I had excruciating pain that started in the 10th hour of the swim. The discomfort began with an occasional spike of pain under my shoulder blade and gradually radiated over my right side and increased in frequency as I continued to move toward France. I swam despite the pain, which was probably a stupid move, but finally I made it to France after 13 & 1/2 hours, using only my left arm for the last 45 minutes.

When I arrived home to CT, my 1st concern was to see my Chiropractor. Upon examination, I learned I had dislocated one of my ribs. That is when I learned my stabilizing muscles surrounding the shoulder blades were in-proportionally weaker than the larger shoulder muscles. After an important realignment, I was given some simple exercises, that I can do at any time, even at this moment of typing I am exercising the shoulder blades.

Posture is very important, concentrate on:
1) keeping the shoulders down (no shrugging). Chest should be up and out.

2) bring the shoulders blades down and in (as if you are pinching the blades together)

3) add extension of one arm, as you do the exercise on one side, i.e. extend your left arm out to 90 degrees, reach a bit out, as if you are trying to reach for something, just out of reach. Now, do the exercise with the left shoulder blade. Repeat on the right.

I do this exercise while I am driving, throwing a ball for my dog or just sitting at work. When ever working with weights, it is better to use less weight, and have proper position, ENGAGE the shoulder blades. I have learned to do this exercise while swimming, as I push off the wall in streamline position, I engage the shoulder blades, it seems to help keep my stroke in alignment.

TECHNIQUE, Technique, technique.

Dream, Prepare, Succeed.
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