Breaststroke’s knee is a common problem among swimmers. This pain originates from the medial compartment of the knee, which is located on the inside of the knee closest to the other leg.
The Mechanics of Breaststroke
In breaststroke, the majority of acceleration comes from the legs. The breaststroke kick requires the legs to switch from extension, to flexion at the knee, and back to extension using an external rotation of the lower leg in order for the legs to snap back together. This motion happens as fast and efficiently as it can, which can cause stress to the knees.
Prevention and Treatment
Swimmers who are experiencing this type of pain can find relief in a variety of ways. One option is to work on strengthening the muscles around the knee by doing body weight exercises including squats, forward and backward lunges, and sit-to-stand movements. All of these exercises work to strengthen the quadriceps, hamstrings, and glutes.
Gate openers are another great option to increase the range of motion in hips and knees. To do the gate opener exercise, stand on one leg and raise the opposite knee up to hip level. Then, turn out and open away from the body.
Perfecting Your Technique
The easiest way to keep your knees from hurting is to perfect the mechanics of the breaststroke kick. As you begin the kick, bring your heels to your bottom with the knees in line with your hips. As your heels come up, turn the feet outwards and around in a circle until your feet touch each other at full extension. Remember that repetition creates muscle memory, so every time you swim breaststroke, make sure that you don’t fall into old habits.
Is Breaststroke Bad for Your Knees?
Short answer, no. Long answer, possibly. Without proper strength and use of proper technique, breaststroke has the potential to hurt the medial area of the knee.
The Real Deal on Breaststroke and Knee Health
But here’s the thing – breaststroke doesn’t have to be a knee-killer. It’s all about how you approach it. Think of it like this: you wouldn’t try to lift heavy weights without proper form, right? Same goes for swimming.
Let’s break it down a bit more. The key is in the kick. When you’re doing breaststroke, your legs are doing a lot of the work. They’re constantly moving from straight to bent and back again, all while rotating outwards. It’s like a frog kick, but way more intense.
Smart Swimming: Protecting Your Knees
Now, if you’re not careful, this motion can put a lot of stress on your knees. But that doesn’t mean you should avoid breaststroke altogether. It just means you need to be smart about it.
First things first, focus on your technique. Make sure you’re not overextending your legs or putting too much strain on your knees. Keep your movements smooth and controlled. It might feel slower at first, but trust me, good technique will make you faster in the long run.
Dry Land Training for Swimmers
Next up, don’t forget about dry land training. Yeah, I know, you’re a swimmer, not a gym rat. But hear me out. Strengthening the muscles around your knees can make a huge difference. We’re talking about your quads, hamstrings, and glutes. These muscles support your knees during the breaststroke kick. The stronger they are, the less stress on your knees.
Flexibility: The Unsung Hero
And let’s not forget about flexibility. Tight muscles can lead to all sorts of problems, including knee pain. So make sure you’re stretching regularly. Those gate openers we mentioned earlier? They’re gold for improving your range of motion.
Mix It Up: Variety in Your Swim Routine
Here’s another tip: mix up your strokes. If you’re only doing breaststroke, you’re putting a lot of repetitive stress on your knees. Try incorporating other strokes into your routine. Not only will it give your knees a break, but it’ll also make you a more well-rounded swimmer.
Listen to Your Body
Remember, everyone’s body is different. What works for one swimmer might not work for another. If you’re experiencing persistent knee pain, don’t try to tough it out. That’s a surefire way to make things worse. Instead, talk to a coach or a physical therapist. They can help you figure out what’s causing the pain and how to address it.
Embracing Breaststroke
At the end of the day, breaststroke can be a great stroke. It’s efficient, it’s powerful, and let’s face it, it looks pretty cool. With the right approach, you can enjoy all the benefits of breaststroke without putting your knees at risk.
So don’t let fear of knee pain hold you back. Get out there, work on your technique, build your strength, and most importantly, listen to your body. Your knees (and your swim times) will thank you.
Get Professional Help
If you are experiencing knee pain, contact our office today! We have 5 convenient locations in Hatfield, East Norriton, Harleysville, Horsham, and North Wales, proudly serving Bucks County And Montgomery County, PA. We’re here to help you stay in the swim of things, pain-free.
At Total Performance Physical Therapy, we specialize in treating sports-related injuries, including breaststroke’s knee. Our team of experienced therapists combines cutting-edge techniques with personalized care to get you back in the water faster. We offer comprehensive evaluations, custom treatment plans, and sport-specific rehabilitation to address your unique needs. Whether you’re a competitive swimmer or a weekend warrior, we’re committed to helping you achieve optimal performance and prevent future injuries. Don’t let knee pain sideline you – let Total Performance be your partner in recovery and athletic excellence.
