Swimming is a sport that takes time to learn and doing it correctly is the secret to avoiding injuries, contractures and other ailments.

If you are a learning swimmer or have been swimming for a long time and you usually have some discomfort when doing it, this article can help you, as I intend to give you some advice to improve your style without sufferingmuscle and joint painin the style of Crawl (Crol).

We talk about the position of the arms, the breathing and the kick.

The stroke

It should be comfortable, raising the elbow and passing the hand as quickly as possible beside the body (Fig. 1 and 2) and enter the water in a firm and relaxed manner at a depth of about 30 cms, always moving forward with the same shoulder in the same direction.

The hand should go into the water like a knife (Fig. 3) and try not to exceed this angle.

What you should not do:try not to raise your hand and elbow above your spine, nor leave and/or keep your hand on the surface of the water.

A poorly executed stroke can generate contractures in the paravertebral, periscapular and cervical muscles, as well as tendonitis and bursitis in the shoulders.

Fig.3 The hand should enter without leaning on the water with the palm facing outwards and reaching a depth of about 30 cm.

Fig.1. Elbow lifting phase

Fig. 2 Correct elbow and hand elevation in the stroke. Try not to exceed this angulation.


If possible, it should be done on both sides (Fig. 4). In this way, vicious postures will be avoided and the musculature will be strengthened in a balanced way.

Fig.4 Breathing on both sides is essential

The Kick

When moving your feet, they should be on the water line (Fig. 5).

Fig. 5 A kick out of the water or too deep is not advisable in the Crawl.

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PhysiotherapySwimming: Tips to avoid injuries