How to Prevent Breaststroke Swimmer's Knee

The so-called whip kick, where most of the breaststroke kick’s propulsion comes from, puts the leg joints at awkward angles. Several things can go wrong. Most commonly, the motion can tweak the medial collateral ligament, which runs down the inside of joint – particularly with repeated, forceful stretching. But careful technique can help guard against the breaststroke “swimmer’s knee.”

Instructions

    • 1

      Start with both legs fully extended, feet touching and toes pointed.

    • 2

      Draw the legs up at exactly the same time until the knees are bent and your feet are approaching your rear end.

    • 3

      Take care to angle the feet out so, like flippers, they push against the maximum amount of water on the way back down.

    • 4

      While maintaining foot position, spread the knees apart, but not quite so much that they’re frog-like. That’s where some of the damage can arise. The knees should go no wider than the hips.

    • 5

      Push your legs back together again until they’ve returned to the parallel position, with your feet touching.