自由泳如何游得更快，同时保护你的肩膀---seahiker史诗巨作 公开水域视频

You might be getting back into swimming this month, toying with the idea of triathlons this spring or joining one of our swim pods.

The one thing that can mess up your plans in a major way is shoulder pain, tendonitis or injury.

There's nothing more demoralizing to a swimmer than shoulder issues. If you have them now, see a doctor or physiotherapist, stop swimming and allow your shoulder to fully recover.

也许这个月你又要开始游泳了，计划着参加铁人三项或者参加我们的培训。

但有可能搞砸你的计划的是你肩膀的疼痛。

对游泳爱好者来说没有比肩膀的疼痛更糟糕的事了。如果你正在承受这种痛苦，最好先停下来去看看医生，让你的肩膀完全康复。

我最怕自由泳练错了，伤了肩

But if you are looking for swimming-specific prevention ideas, read on.

Shoulder pain can come from many sources.

Hunching over a computer all day with shoulders rounded forward
Sleeping posture
Muscle imbalances in your neck, shoulders, back and torso, and hips
Repetitive movements
Trauma (past or present)
Sport movements

但如果你想找到预防的办法，那就继续读下去。

肩膀的疼痛可能有很多原因。

-整天坐在电脑前面
-睡姿
-颈部，肩膀，背部等的肌肉不平衡
-重复性的动作
-外伤
-运动

It's hard to know where it originates. But, how you swim can cause more stress on the relatively vulnerable muscles and tissues that support and stabilize the shoulder.

From a stroke mechanics perspective, there is one major cause of shoulder problems and that is the instinctive way in which swim to make breathing easier. Beyond that, there are a few key things to look that may also make things worse.

很难搞清楚到底是什么原因产生的，但你游泳的方式可能会对肩膀脆弱的肌肉组织造成伤害，这点是肯定的。

从运动生理学的角度，我们可以得出一个造成肩膀伤害的主要原因，还有个能立即让你的呼吸变容易的办法。除此之外，还有一些需要注意的地方。

In this series of blog posts, I'll cover each of them in detail:

Part I: How we use the extended arm for support during breathing.
Part II: How we recover the arm forward in a way that feels right, but usually strains the shoulder or makes our stroke choppy, unbalanced and slow.
Part III: How good kicking is key to reducing shoulder strain.
Part IV: How we tend to pull too hard and place great strain on our shoulders.

在这一系列的博客中，我会讲到一下几个方面：

1、呼吸时前伸手臂支撑的问题
2、回臂的问题
3、打腿如何减轻肩膀紧张
4、过度划水引起的肩膀问题

Part I: Pushing down and away to support the head during the breath.

Next time you swim (if you haven't had the chance yet to swim with a Sea Hiker coach and seen yourself on video), pay attention to the arm that's out in front of you during your breath. Can you feel it pushing down on the water or sculling (pushing) away from your head? Do you feel your arm drops too soon on each breathing stroke?

第一部分：呼吸时向下向外划水来获得支撑

下次你去游泳的时候，注意你前面那只手臂在呼吸的时候是如何动作的。你能感到它是在向下压或者向外划吗？你是否感觉在呼吸时你的手臂下沉得很快？

It may be hard for you to feel, since if you're breathing, you'll be distracted by the need for air. That's also where bad habits emerge, while we're busy trying to get air.

Many coaches incorrectly call this a poor catch, failing to identify the root cause, which is lack of comfort with breathing in balance. While it is a poor catch - your arm drops too soon - that is less helpful for understanding why you can't catch properly.

这对你来说可能难以感觉，因为你在试图进行呼吸，这分散了你的注意力。这也是养成坏习惯的原因，因为你正忙着吸气。

很多教练错误地认为问题是糟糕的抓水，其实问题的根源是缺乏在呼吸时的平衡。如果你把这认为是糟糕的抓水引起的，那对你解决问题并没有太大帮助。

You are instinctively trying to use the arm to support your head during an unbalanced breath. Who cares about your catch, you're trying to get to air!

Most swimmers do this, so if you do it, too, you are not alone.

It looks something like this:

当你呼吸身体不平衡的时候，你本能地会用手臂来支撑。你会想，去他妈的抓水，老子现在是吸到气最重要

绝大部分的人这么做，你并不是唯一的一个。

如图所示：

入水过中线，来支撑身体

手开始向下向外划

用手臂来支撑呼吸

髋部下沉 流线型失去 肩膀承受很大压力