You might be getting back into swimmingthis month, toying with the idea of triathlons this spring or joining one ofour swim pods.
 
The one thing that can mess up your plansin a major way is shoulder pain, tendonitis or injury.
 
There's nothing more demoralizing to aswimmer than shoulder issues. If you have them now, see a doctor orphysiotherapist, 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。
 
But if you arelooking for swimming-specific prevention ideas, read on. 
Shoulder pain can come from many sources. 
Hunching over a computer all day with shouldersrounded forward
Sleeping posture
Muscle imbalances in your neck, shoulders, backand 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 toknow where it originates. But, how you swim can cause more stress on therelatively vulnerable muscles and tissues that support and stabilize theshoulder. 
From a stroke mechanics perspective, there isone major cause of shoulder problems and that is the instinctive way in whichswim to make breathing easier. Beyond that, there are a few key things to lookthat 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 seriesof blog posts, I'll cover each of them in detail: 
Part I: How we use the extended arm for supportduring breathing. 
Part II: How we recover the arm forward in a waythat feels right, but usually strains the shoulder or makes our stroke choppy,unbalanced and slow. 
Part III: How good kicking is key to reducingshoulder strain.
Part IV: How we tend to pull too hard and placegreat 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: Pushingdown and away to support the head during the breath. 
Next time you swim (if you haven't had thechance yet to swim with a Sea Hiker coach and seen yourself on video), payattention to the arm that's out in front of you during your breath. Can youfeel it pushing down on the water or sculling (pushing) away from your head? Doyou 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 hardfor you to feel, since if you're breathing, you'll be distracted by the needfor air. That's also where bad habits emerge, while we're busy trying to getair. 
Many coaches incorrectly call this a poor catch,failing to identify the root cause, which is lack of comfort with breathing inbalance. While it is a poor catch - your arm drops too soon - that is lesshelpful 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 areinstinctively trying to use the arm to support your head during an unbalancedbreath. Who cares about your catch, you're trying to get to air!
Most swimmers do this, so if you do it, too, youare 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：

▲ 手过中线来支持呼吸

▲ 手开始向下向外划

▲手外划支持呼吸

▲髋部下沉，流线型失去，肩膀附近压力增大
 
This action putsthe shoulder in a vulnerable position.
Pushing down on the water with your armstraightened gives you very poor mechanical advantage, which means more directstrain on the smaller muscles and their tendons in the shoulder, rotator cuff,and shoulder blade (more specifically, the supraspinatus and the biceps tendonof the shoulder.
这一系列的动作让你的肩膀很容易受伤。
直臂下压你的肩膀对你没有任何好处，会给你的肩膀附近的小肌肉和肌键造成很大的压力。
 
Rather thankeeping the shoulder properly supported, you're shifting the work from thelarger muscles surrounding the shoulder to the smaller more easily abusedstabilizing muscles.
These smaller muscles can't handle the largeloads for too long that swimming can place on them. 
So, what does bad technique - pushing your headup with a straightened arm - feel like?
这样做你不仅没有给肩膀提供支撑，相反却把本应该让肩膀附近大肌肉承担的工作转移到了脆弱的小肌肉上。
这些小肌肉无法长时间承担这些工作。
所以你觉得，直臂下压让你的头抬起，这个坏习惯如何呢？
 
A Straight Armand Thumbs Down = Bad News
Gently, and I do mean gently, extend your rightarm out in front of you. Rotate your hand so that your palm faces the right,thumb down on a 45 degree angle. 
Some of you may already feel discomfort in theshoulder. If you do, rotate less, to ease up on it.
直臂，拇指向下=坏消息
慢慢地把手臂伸到前面，转动你的手，让你的手掌面向右边，拇指45度向下。
也许有些人已经感觉到肩膀的不适了。那么，转动得少一点，放轻松。
 
Now if you wereto press lightly on the water, or in the case, on a solid object, imagine (butdon't actually do it) what it would feel like to put pressure on your shoulderin that position. Not good, right?
But yet most of us instinctively rotate thethumb downward on the entry. Why? To help push our head up with an outwardsculling motion (see photo #3-4 above). 
现在如果你再轻轻地压入水里，在这个位置你的肩膀感觉如何，不好，是吗？
但绝大多数人都是本能地保持拇指先入水的方式。为什么？来用向下向外的划水帮助头部抬起来，参看上面的图片
 
Do this for lapafter lap at a higher intensity and you're asking for trouble. 
If you know that you cross over, or you suspectthat you do, that makes things worse, as you will pinch your rotator cuff tissuesfurther, especially with your hand pitched with the thumb down.
如果这样一圈圈地游，那么你是在自找麻烦。
手过中线，特别是还是拇指朝下，会严重伤害你的肩膀。
 
And yet, this ishow most of us swim instinctively - as an insurance policy forgetting…that….breath. 
Not only is the arm pushing down on the waterhard on our shoulder joint and tissues, it is really, really SLOW. 
See below: 
这是绝大多数人本能的游法，这不仅让肩膀承受了很大的压力，而且游起来非常非常地慢。如图所示
▲手臂下压来抬高头部

▲直臂给肩膀带来压力，划水十分无力

▲现在彻底完蛋了

▲非常慢失去平衡
 
What To Do About It
The problem for us in trying to correct thislies with our breathing habits.
So dust off the old Streamline drill andpractice breathing with your front shoulder relaxed, lead arm angled downwardslightly from the shoulder, and breathing without pushing down with the leadarm. If you need to use fins to feel it, that's great. You want to feel whatbreathing without pushing down on the water feels like so you can achieve thatin your swimming. 
应该如何改正
应该从我们的呼吸习惯入手。
把以前的流线型练习扔到一边，开始练习在呼吸时保持放松的肩膀，前伸手从肩膀稍微朝下，不要下压手臂呼吸。如果你需要待脚蹼，没关系。你需要体会不下压手臂的呼吸是如何的，这样你在游泳的时候才能达到这个目标。
 
Practice:Streamline drill with fins. (click here for the video) Turn the head withoutlifting it. You should be able to let the lead arm hand down on an angle fromthe shoulder. Eliminate tension in your neck, shoulders and upper back andinstead, float on your lungs.
练习：带脚蹼流线型练习，转动头部而不抬起，让前伸的手臂从肩膀下垂一定角度，消除颈部，肩膀和上背部的张力，靠肺部漂浮。
 
Practice:  BetterBreath Timing.  (video) Swim three strokes and then try to turn yourhead before your hand enters the water. Some of you will know I call this"Cheating" on the breath. Use your body rotation to get you to air,not the pushing down with your arm. 
更好的呼吸时机。划三下，然后在手入水前转头呼吸，有人可能知道我把这叫做“欺骗呼吸”。用你身体的转动来吸气，而不是下压手臂
 
Practice:Thumbs Up Swimming.  (video) Finally, spend lots of time finding outif your hand enters the water with the thumb down, flat or up. Most of us swimthumbs down and this can definitely contribute to shoulder issues. 
拇指朝上的游泳。花一些时间看你是拇指朝下，水平，朝上入水的。绝大多数是拇指朝下，这肯定会给肩膀带来问题
 
Throw onsome fins and swim with your eyes forward so you can see your hands enter thewater flat and extend flat. Lock in this feeling so that after 5-7 strokes, putyour head back down in the neutral position, and maintain the feeling of flathands. Still not sure (or not helping)?
穿上脚蹼，然后眼睛看前方游，你应该看到你的手水平入水，水平伸展。（这个水平是相对拇指朝下说的，整个手的入水方向还是朝下的）。锁住这种感觉，划5-7下，再回到正常的头部位置，保持这种感觉。
 
Enter thewater with your thumbs up like you're hitchhiking (video). Get a friend towatch you to verify that you're doing it. Or, really exaggerate it. If you havea bad thumbs down entry, you may feel you're doing better, but nothing changes,this is really common. 
拇指朝上入水。让你的朋友帮助你检查，夸张这个动作。如果你以前是拇指朝下，那么你应该会感觉好很多。
 
Practice:Wide entry: Direct your arms wider than your shoulders as if you're swimming to11 and 1 o'clock. As long as you rotate fully through the upper body and torso,your arms will drive to a good catch and streamline position, while keeping yourshoulders stable. From head on, someone watching you would see your arms comingstraight out of your shoulders and not crossing over in front of your head.
宽入水：让手的入水比肩膀宽一些，朝11点和1点的方向。只要你充分地转动你的上身，你的手臂就会自然形成很好的抓水，同时身体也会保持流线型，肩膀的位置会很稳固。从前面看过去，别人会看到你的手臂在你肩膀的外面而不是在头下方经过。
 
Final Words
The overall guiding concepts for less strain onthe shoulder are:
Breathe in balance and find air by turning yourhead with your body, not by pressing down your arms. 
Extend your arm forward on each stroke in astraight line from your shoulder without stretching or sculling or crossingover.
Improve your awareness of your arms onnon-breathing stroke first, then on breathing strokes, as this will help youretrain your breathing and stroke habits even faster. 
最后总结
要减少肩膀的压力要注意以下几个方面：
-在平衡状态下呼吸，转动身体来吸气，而不是下压手臂
-每次都要直线前伸你的手臂，而不要扭曲，过中线
-先试着不呼吸来提高你手臂的感觉，再加入呼吸的动作，这会让你提高地更快
 
Nextblog post:
The Relaxed Shoulder Recovery, or, How Not SwimSwim Like A Chicken (with Apologies to Chickens!)
下个博客：肩膀放松地回臂，或者说如何避免像鸡一样游泳（我要对鸡说声抱歉）
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