Test Your Swim Flexibility

  • By Jené Shaw
  • Published Nov 5, 2012
  • Updated Oct 31, 2014 at 4:40 PM UTC
Photo: Nils Nilsen

Lack of mobility could keep you from an optimal swim stroke and put you more at risk for injury.

How does your flexibility stack up? These five tests are a good indicator of how mobile your swim-specific muscles and joints are. If you don’t make the grade in certain areas, improve your flexibility with the listed stretches from Bryan Hill, co-owner of Rehab United ( in San Diego. Hill recommends to hold each stretch for 30–60 seconds or to drive in and out of the stretch 10 times.

Test #1: Ankle

It’s common for triathletes who started as runners to lack good plantar flexion (the action of pointing your toe), which can hold back their kick.

Test yourself: Point your toe, aim for an angle of at least 50 degrees.

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FILED UNDER: Injury Prevention / Swim / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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