{"id":106828,"date":"2025-12-30T14:17:56","date_gmt":"2025-12-30T14:17:56","guid":{"rendered":"https:\/\/www.toswim.io\/?p=106828"},"modified":"2026-01-02T08:43:40","modified_gmt":"2026-01-02T08:43:40","slug":"nuoto-master-cosa-cambia-dopo-i-40-anni-e-come-proteggere-spalle-ginocchia-e-schiena","status":"publish","type":"post","link":"https:\/\/www.toswim.io\/en\/nuoto-master-cosa-cambia-dopo-i-40-anni-e-come-proteggere-spalle-ginocchia-e-schiena\/","title":{"rendered":"Masters Swimming: What Changes After 40 (and How to Protect Your Shoulders, Knees, and Back)"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Swimming is often touted as \u201cthe sport that is easy on the joints\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For masters swimmers (over 35\u201340 years old), however, the reality is a little more complex: swimming remains a healthy sport, but the body is no longer what it was twenty years ago and the risk profile changes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Research on injuries in <em>master swimmers<\/em> show that the risk of musculoskeletal problems increases moderately with age, but is not only related to the volume of training in the water.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What counts much more are injury history, joint stability, quality of technique and the presence (or absence) of well-structured dryland work.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The master&#039;s body is different<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As we age, tendons, muscles and joints change:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>tendons (such as the supraspinatus in the shoulder) tend to become \u201cstiffer\u201d and less elastic<\/li>\n\n\n\n<li>joint range of motion may be reduced, especially at the shoulder level<\/li>\n\n\n\n<li>the ability to recover after intense loads is lower than in younger swimmers<\/li>\n\n\n\n<li>Biomechanical efficiency gradually decreases, particularly over long distances and, according to some studies, more markedly in female masters&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">This doesn&#039;t mean having to give up swimming, but accepting that the body needs more care, more planning, and more listening.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The districts most frequently involved are:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Shoulder<\/strong>: remains the main site of pain and limitation, often linked to degeneration of the supraspinatus, other tendons of the rotator cuff and alterations in shoulder dynamics.<\/li>\n\n\n\n<li><strong>Knee<\/strong>: especially in masters who use breaststroke a lot or combine swimming and running\/cycling.<\/li>\n\n\n\n<li><strong>Lumbar spine<\/strong>: overload from hyperextension, trunk stiffness, suboptimal technique or postural compensations.&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">These problems, in masters, often present as persistent pain associated with reduced mobility, weakness or a feeling of instability, rather than as \u201csudden traumas\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Load, technique, and cross-training: three decisive factors<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Studies of masters swimmers indicate three key factors:&nbsp;&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Load management<\/strong><\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Abrupt increases in volume or intensity, sudden program changes, or periods of &quot;total rest&quot; followed by overly aggressive reentry are among the main mistakes. It&#039;s not so much the absolute volume that makes the difference, but the progression you follow.<\/p>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li><strong>Technique under stress<\/strong><\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">With fatigue or years of poor adaptation, technique can deteriorate: less precise strokes, poor trunk rotation, and rigid breathing. This increases stress on the shoulders, knees, and spine.<\/p>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li><strong>Absence of <\/strong><strong><em>cross-training<\/em><\/strong><\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Masters athletes who swim a lot but don&#039;t do dryland work (strength, core, mobility) are more likely to experience pain and disability, especially in the shoulder. Conversely, those who incorporate a minimum amount of supplementary training have a lower risk of injury and a lower impact on healthcare costs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Signs Not to Ignore in Masters<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some signs deserve pause for reflection (and, often, a specialist medical evaluation):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>shoulder or knee pain that lasts more than 10 days<\/li>\n\n\n\n<li>loss of strength (I can no longer lift my arm like I used to, or push my leg like I used to)<\/li>\n\n\n\n<li>feeling of weakness or instability when pulling or kicking<\/li>\n\n\n\n<li>back pain that recurs punctually after certain types of training<\/li>\n\n\n\n<li>pain that appears first during training, then also in daily activities<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">In these cases, continuing to \u201cpull\u201d is not a sign of determination, but a way to lengthen recovery times.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>How to train like a master in an &quot;intelligent&quot; way\u201c<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Based on current scientific literature on master swimmers, some strategies are particularly useful:&nbsp;&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Schedule the load<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Avoid jumps in volume or intensity from one week to the next; use a gradual progression (maximum increase in loads from one week to the next); plan for unloading cycles.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Integrate dry work<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Incorporate strengthening exercises for the rotator cuff, shoulder blades, core, and hips, and not just general stretching. Even two short sessions a week can make a difference in the long run.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Taking care of mobility<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Maintaining good mobility in the shoulders, thoracic spine and hips helps to better distribute loads in the water and reduce compensations.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Do <\/strong><strong><em>cross-training<\/em><\/strong><strong> with discretion<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Running, cycling, or well-paced resistance training improves overall health and load-bearing capacity, as long as it is not combined with swimming in a chaotic way.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Schedule periodic clinical checks<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">A regular evaluation with a doctor experienced in sports traumatology allows for the early identification of movement restrictions, weaknesses, or instability that, over the years, can become real problems.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Key message for masters swimmers<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Swimming remains an excellent sport at any age, but after 40 the body no longer responds the same way as it did in 20.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ignoring these changes puts you at greater risk of shoulder, knee, and back injuries; recognizing them and adjusting your training allows you to continue swimming for a long time, with enjoyment, and safely.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It&#039;s not about doing less, but about doing better: smarter loads, cleaner technique, a little more dry work, and listening more carefully to your body&#039;s signals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Dr. Marco Gastaldo<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"768\" height=\"1024\" src=\"https:\/\/www.toswim.io\/wp-content\/uploads\/2025\/12\/Isokinetiic_Torino_26-02-2025_299_L-1-1-768x1024.jpg\" alt=\"\" class=\"wp-image-106833\" style=\"width:350px\" srcset=\"https:\/\/www.toswim.io\/wp-content\/uploads\/2025\/12\/Isokinetiic_Torino_26-02-2025_299_L-1-1-768x1024.jpg 768w, https:\/\/www.toswim.io\/wp-content\/uploads\/2025\/12\/Isokinetiic_Torino_26-02-2025_299_L-1-1-225x300.jpg 225w, https:\/\/www.toswim.io\/wp-content\/uploads\/2025\/12\/Isokinetiic_Torino_26-02-2025_299_L-1-1-9x12.jpg 9w, https:\/\/www.toswim.io\/wp-content\/uploads\/2025\/12\/Isokinetiic_Torino_26-02-2025_299_L-1-1.jpg 1125w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>Il nuoto \u00e8 spesso presentato come \u201clo sport che non fa male alle articolazioni\u201d. Per i nuotatori master (over 35\u201340 anni), per\u00f2, la realt\u00e0 \u00e8 un po\u2019 pi\u00f9 complessa: il nuoto resta uno sport sano, ma il corpo non \u00e8 pi\u00f9 quello di vent\u2019anni prima e il profilo di rischio cambia. Le ricerche sugli infortuni [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":106830,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[185],"tags":[],"class_list":["post-106828","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-water-training-technique"],"_links":{"self":[{"href":"https:\/\/www.toswim.io\/en\/wp-json\/wp\/v2\/posts\/106828","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.toswim.io\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.toswim.io\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.toswim.io\/en\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.toswim.io\/en\/wp-json\/wp\/v2\/comments?post=106828"}],"version-history":[{"count":4,"href":"https:\/\/www.toswim.io\/en\/wp-json\/wp\/v2\/posts\/106828\/revisions"}],"predecessor-version":[{"id":106840,"href":"https:\/\/www.toswim.io\/en\/wp-json\/wp\/v2\/posts\/106828\/revisions\/106840"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.toswim.io\/en\/wp-json\/wp\/v2\/media\/106830"}],"wp:attachment":[{"href":"https:\/\/www.toswim.io\/en\/wp-json\/wp\/v2\/media?parent=106828"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.toswim.io\/en\/wp-json\/wp\/v2\/categories?post=106828"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.toswim.io\/en\/wp-json\/wp\/v2\/tags?post=106828"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}