Shoulder Pain Prevention for Swimmers

As athletes prepare for the summer Olympics in Rio next year, many of them seek to test their skills at the ongoing Pan American games in Toronto. Preventing injury, specifically shoulder pain also known as “swimmers shoulder,” is one of the main concerns while training and performing.  Here are some tips and exercises to prevent shoulder and core muscle injury provided by  Scott Rodeo M.D. and the USA Swimming Team Sports Medicine Committee. The article below was originally posted on 


Pain in the shoulder is common in swimmers. Shoulder function is highly dependent on the coordinated function of many muscle groups. These include the muscles around the shoulder, those that control the scapula or shoulder blade, muscles in the upper and lower back, as well as abdominal and pelvic muscles. 

Since the shoulder is an inherently unstable joint, muscle forces are critical for maintaining stability, proper motion, and painless function. The repetitive overhead activity of the swimming stroke can result in fatigue of these muscles. This in turn can lead to distinct changes in the function of the shoulder, resulting in the pain that is commonly known as “swimmer’s shoulder.”

 One of the major factors causing shoulder pain is overuse and subsequent fatigue of the rotator cuff muscles, scapular muscles, and muscles of the upper and lower back. Consequently, this fatigue can lead to shoulder instability and predispose a swimmer to shoulder pain. The risk of injury and pain is especially true for swimmers who swim with poor technique.

It is well-established that a comprehensive program to develop strength, endurance, balance, and flexibility of the muscles is the most important way to prevent “swimmer’s shoulder". The exercises described in this review were chosen to develop these characteristics based on a sound knowledge of the muscles that are most important for optimal shoulder function.


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The "Core" Principle of Tennis

The core is the engine for athletes, and tennis players are no exception. Core strength is not only important for performance, but for injury prevention. Paul Roetert, Ph.D., FACSM, Managing Director of the United States Tennis Association’s Player Development Program, explains how in this post originally from United States Tennis Association blog.


By Paul Roetert, PhD, biomechanics and the author of Tennis Anatomy
Sticking to your core principles works well in business, but don’t forget that this could be the key to your success in tennis as well.
If there is one area of the body that needs attention for most people, it is their core. Research has shown that lower-back injuries are more common than most other injuries in tennis players.
A strong core can help you stay injury-free and perform better. Typically, the core includes the hips, torso, pelvis and lower back. In every tennis shot, forces are transferred up from the ground through the core and to the upper body and racquet.
To build a strong core, do exercises that focus on flexion, extension and rotation. Make sure to include all three of these actions in your regular workout. Two moves that you should add to your routine now are Prone Angel and Lying Superman; both are great for strengthening your lower back and will help your balance, stability, flexibility and strength and allow you to improve your game at the same time.

How Beneficial is Coconut Water

These days coconut water is everywhere. You see multiple brands and a variety of flavors being stocked in every market. We carry it here at The Galley, and some of the athletes here swear by it for hydration. But what is exactly the truth behind the hype? Are the benefits of coconut water scientifically proven? Learn in this article from WebMD by Kathleen M. Zelman, MPH, RD, LD.  

The Truth About Coconut Water (Originally published on )

By Kathleen M. Zelman, MPH, RD, LD

Low in calories, naturally fat- and cholesterol free, more potassium than four bananas, and super hydrating - these are just a few of the many benefits ascribed to America’s latest health craze: coconut water.

Dubbed "Mother Nature’s sports drink" by marketers, the demand is skyrocketing, propelled by celebrity and athlete endorsements and promises to hydrate the body and help with a whole host of conditions, from hangovers to cancer and kidney stones.

But is coconut water capable of delivering on all the promises or is it hype?

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Eat Your Way to Recovery

In honor of Fruits & Vegetables Month, we are highlighting the foods that help your body after injury or surgery. Laura Ferro, Vincera's Holistic Health Coach and Private Chef, recently sat down with to go over what you should eat and why to help you in recovery.  Check out the sponsored blog that posted earlier this month on

 How to Eat Your Way to Recovery 


Having to slow down after an injury is tough. During the recovery process, the pain and inflammation from the injury tend to linger. However, incorporating inflammation-fighting foods into your diet and avoiding foods that cause inflammation can help. Read on to learn how to eat your way to recovery.

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