It’s Cool To Cooldown: The Importance of Caring For the Body
“Do a cooldown.” Whether it be after a race or practice, every swimmer has heard these words from their coach. Cooling down is a lower intensity level of activity and it should be done after strength training, practice, and competition. Cooling down may seem unnecessary to some swimmers because they view it as “extra swimming.” However, a cooldown has great benefits, including relaxation, recovery, injury prevention, and muscle mobility.
Relaxation
Cooling down helps with relaxation. Cooling down can eliminate the muscle soreness that swimmers sometimes experience after practice or after a race. A swimmer’s body needs this short time to rest before their next event begins. When the body is relaxed, swimmers have an easier time reflecting on their performance. The cooldown process also helps identify areas where they can make adjustments or improvements.
Recovery
Cooling down eliminates lactic acid. Swimmers can have a buildup of lactic acid in their bodies during hard practices or meets. Due to the physical challenge, their muscles might become sore. If a swimmer cools down for at least five to 15 minutes after their event, the lactic acid can be eliminated from their body, which begins the healing process. An effective cooldown helps swimmers recover to their pre-practice or race level condition and prepares them for their next event.
Injury Prevention
Cooling down prevents injuries. A contributing factor to muscle soreness in swimmers are small tears in muscle. Swimmers can reduce or eliminate muscle soreness by cooling down at a lower intensity after a challenging practice or event. Taking some time to relax and cool down is crucial to reducing the risk of future injuries. The best time to stretch is just after an event, when the muscles are still warm and more pliable due to the swimming. Regular stretching can also lead to an improved joint range of motion when following a cooldown.
Muscle Mobility
Cooling down loosens the muscles. A good cooldown should focus on the muscles that were used the most during the event. Complementing the cooldown by holding a stretch without moving is called static stretching. This is good for increasing the range of motion in joints. When they stretch, swimmers can also use foam rollers or resistance bands.
Cooling down is a lower intensity level of activity and it should be done after strength training, practice, and competition. Cooling down can eliminate the muscle soreness that swimmers sometimes experience after practice or after a meet event. An effective cooldown helps swimmers recover to their pre-practice or race level condition and prepares them for their next event.