{"id":604,"date":"2024-02-22T13:10:19","date_gmt":"2024-02-22T13:10:19","guid":{"rendered":"https:\/\/cardiffjournalism.co.uk\/plunge\/?p=604"},"modified":"2024-02-22T13:10:21","modified_gmt":"2024-02-22T13:10:21","slug":"why-you-should-try-stretching-when-cold-water-swimming","status":"publish","type":"post","link":"https:\/\/cardiffjournalism.co.uk\/plunge\/why-you-should-try-stretching-when-cold-water-swimming\/","title":{"rendered":"Why you should try stretching when cold-water swimming"},"content":{"rendered":"\n

Stretching is crucial, not only in limiting injury, but also to get the most out of your outdoor swim<\/h3>\n\n\n\n

People are often hesitant to include stretching when cold-water swimming, but as physiotherapists and swim coaches will tell you, the benefits for your health are plenty.<\/p>\n\n\n\n

That\u2019s why Plunge<\/em> has put together this helpful guide to the benefits stretching can have for your outdoor swim, so you can hit the next chilly body of water more confidently.<\/p>\n\n\n\n

Before your swim<\/strong><\/h4>\n\n\n\n

According to open water swim coach, Sue Lord<\/a>, the best way to prepare your body for swimming in icy water is through gentle mobility exercises (also known as dynamic stretches). She has over 20 years of swim teaching experience and swears by these kinds of stretches, practising them all year round, but particularly in the winter months when the water is even colder.<\/p>\n\n\n\n

\u201cPre-swim mobility sets my body up for the impending swim. I know I am warmed up, but that I haven\u2019t over stretched cold muscles which may put me at risk of injury,\u201d Sue explains. Dynamic stretches involve fluid motion and extend your muscles gently. This makes sure they are flexible enough for any upcoming physical activity (whether for treading water or your favourite stroke). <\/p>\n\n\n\n

If you attempt to swim without stretching, you put yourself at extra risk of damage such as joint pain and muscle strains. Your muscles may be too tight to extend and perform the required physical movements involved, causing injury when you attempt them.<\/p>\n\n\n\n

Sue  says that she would never perform static stretches (ones that do not involve fluid motion) on cold muscles. \u201cThis helps me protect my body from injury and safeguards my shoulders which I do have to manage carefully from years of swimming,\u201d she adds.<\/p>\n\n\n\n

These sentiments are echoed by Steve Lodge, a qualified swim coach and retired sports physiotherapist. He explains the biology behind fatigue and how stretching can help stop muscles cramping up: \u201cBy stretching pre-swim, the Golgi tendon organ in the muscles allows them to stretch which in turn allows a more fluid distribution of glycogen (sugar) through the bloodstream.\u201d <\/p>\n\n\n\n

He adds that stretching is therefore more beneficial to people spending longer periods of time in the water such as long-distance swimmers as they are more prone to cramping as their bodies\u2019 glycogen levels deplete.<\/p>\n\n\n\n

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