Shoulder injury is extremely common in swimming, in fact so common amongst elite swimmers that it used to be considered a fact of swimming life, just something you have to live with.
Fortunately these days we understand that shoulder pain and injury is caused by poor swimming technique and that by correcting your technique we can quickly reduce symptoms and go on to cure the condition. If you suffer from any discomfort in your shoulders during or after swimming then you need to make some changes to your stroke.
在游泳中肩伤是非常普遍的，事实上优秀游泳运动员曾经很普遍的认为肩伤是游泳生涯的一部分，是无法避免的。
幸运的是，今天我们明白了肩部疼痛和损伤的原因是由于游泳技术不佳造成，纠正你的技术，我们可以迅速减轻症状和治愈肩伤。如果在游泳期间或游泳后你的肩膀有任何不适，那么你需要对你的泳姿作出一些纠正了。
The four leading causes of shoulder injury in freestyle are:
- A thumb first hand entry
- An S-shaped pull
- Pulling deep with a straight arm
- Crossing the centre line of the body (a 'crossover')
When we're working with swimmers with shoulder injury, nine times out of ten removing these stroke flaws is enough to cure the injury. Let's look at each flaw in turn and why it causes injury:
自由游肩部损伤的四种主要原因是：
- 拇指先入水
- 'S形'划水
- 直臂划水
- 跨越身体的中心线（“交叉”）
当我们辅导有肩伤的游泳者时，十人有九个人在修正了这些缺陷后，肩伤就不治而愈了。让我们来逐一分析这四种原因，了解是如何造成肩伤：
thumb first hand entry
Together with an S-Shaped pull, a thumb-first entry into the water with the palm turned outwards used to be widely taught as good swimming technique. The problem with this technique is that it internally rotates the shoulder and causes impingement。This impingement, repeated thousands of times in training is the leader cause of shoulder injury. If you use a thumb first entry and also have a crossover (see below) then you'll be very lucky to escape shoulder injury.
拇指先入水
拇指先入水，手掌外划和'S形'划水一起，曾经被当作先进的技术推广过。它会导致肩膀的内旋和肩关节的撞击。这种动作重复成千上万次后，就会成为你肩膀受伤的主要原因。如果你还有交叉"入水跨越身体的中心线"，你将很难逃脱肩伤的困扰。
Instead of entering thumb first, it is good technique to enter with a horizontal hand, fingertips first: 正确方法是以水平的手掌指尖先入水来代替拇指先入水
Elite swimmers have been taught this since the 1990s and it has the advantage of setting you up for more propulsive catch and pull phases of the stroke:
顶尖游泳运动员已经从20世纪90年代以来就学会了这种入水方法，它的优点是让会你进入更有推进力的划水阶段。想详细了解如何练习指尖先入，请到[资料] 你游泳时肩膀疼痛吗---谈拇指先入水
the s shape pull
Pulling through with an S shape was taught in the 1970s in combination with a thumb first entry. This involved pulling out wide, then in and then out wide again by the hip:
The idea was that an S shape created a longer pull-pathway and therefore more propulsion. However, this has since been scientifically disproved and we now know that a near straight pull pathway gives the best and most efficient propulsion.
The problem with the S-Pull shape is that it involves internally rotating your shoulder to push outwards and this outwards force at full arm extension severely loads the shoulder. If you modify your stroke to pull straight backwards the load on the shoulder is much lower. Visualizing a straight pull will result in a very slight curve to your pull pathway as your body rotates but the point here is that it's not something you're actively trying to do.
S形划水
S形划水和拇指先入水在70年代开始兴起。其过程是拇指先入水先向外划，再向内，最后再向外划过臀部出水。当时的想法是S形会有一个较长的划行路线，因此会更有推进力。然而，这个观点已被科学的证明是错误的，现在我们知道一个直划路线会提供最强和最有效的推进力。
S形划水的问题，是因为当手臂向外划行时，会使你的肩膀内旋，这向外的力全部是由肩膀承担的。如果你改划直线，肩膀需要承担的负荷要低得多。
pulling through with a straight arm
If you are not entering thumb first and are definitely not pulling with an S shape then consider the depth of your pull, many swimmers try and pull deep with a straight arm under the body:
直臂划水
如果你没有拇趾先入水和S形划水的问题，再回顾一下你划水的深度，很多游泳者总是在水下用直臂划水过深。
Whenever you swim with a straight arm it involves pressing down on the water at the front of the stroke during the catch phase – biomechanically it's impossible not to this. Pressing down on the water like this is bad technique all by itself but it also takes a lot of force to do so. Water is very heavy and by pressing down you are changing its direction requiring a high force which applies a large load to the shoulders.
By changing to a bent elbow catching technique we start to press the water back behind us which requires much less force as we are simply helping the water on its way:
每当你用直臂游泳时，在抓水的前半段是向下压水。从生物力学的角度来说，这是不可能的。向下压水，不但技术本身是不合理的，而且它也很费力。水是非常重的，你向下压它，试图改变它原本的方向(就像逆水行舟)会让肩膀承担过大的压力。
当采用更高效的高肘划水时，我们只需要用少的多的力量向后推水，像顺水而行一样顺畅。
Find out more about developing a good catch technique here
stroke crossover
There are two classic ways to crossover the centre line within the freestyle stroke. The first is in front of the head, this might happen on every stroke, just one side or on breathing strokes only:
交叉(手穿过身体中心线)
在自由泳有两种常见的交叉过中线方式。首先是交叉在头部前方，这种可能每一次划水都发生，也可能只在固定一侧或在呼吸侧出现：
The second way is later during the pull phase of the stroke where the hand crosses the centre line under the body:
第二种交叉是划水到身体下方时，手穿过身体中心线的：
Both of these actions are bad for your shoulders because they pinch the joint internally and they involve a long reaching arm action which requires a lot of force. By removing crossover from your stroke you will dramatically reduce the load on the shoulder.
这两种都是对肩膀不利的，因为它们不但会内转肩膀(造成内部不必要的摩擦)，还会涉及一个手臂的过度伸长动作，这也很费力。如果可以消除这些交叉，你将大大减少对肩部的负荷。
conclusion
In the vast majority of cases shoulder injury is cause by poor stroke technique. Even if you are only experiencing a small niggle or dull ache in your shoulder it is well worth addressing your stroke technique now before you develop chronic symptoms. To reach your potential in swimming, as in any other sport, you need to train consistently and injury free. As we get older we become more susceptible to injury and modifying our stroke technique becomes harder – there's no time like the present to fix that shoulder niggle!
结论
在绝大多数的情况下，肩伤都是由不合理的技术动作造成的。即便你现在只是感到肩膀有一点点酸痛，也需要仔细的检查自己的划水技术，以免你的肩伤发展成慢性。为了挖掘你的游泳潜能，与任何其他运动一样，你都需要坚持不懈，和避免受伤。当渐渐变老，我们不但变得更加容易受伤，提高游泳技术变得更加困难 - 所以没有比现在更绝佳的时机来治愈你肩膀的隐疾！
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