Breaststroker’s Knee: An Introduction

In this article, we’ll provide advice, hacks and tips as part of a basic introduction to understanding breaststroker’s knee, which is also called swimmer’s knee.

What is breaststroker’s knee?

With water supporting the swimmer’s body, together with the lack of physical contact, competitive swimming is a relatively injury-free sport.

• However, breaststroker’s knee is a common competitive swimming injury.
• Breaststroker’s knee is the second most common swimming injury after swimmer’s shoulder.
• It is most common in specialist breaststroke swimmers, hence the name.
• It is estimated that approximately 86 % of specialist breaststroke swimmers have suffered from some form of injury to their knees.
• Unfortunately, it’s fairly common for specialist breaststroke swimmers to experience regular knee pain.
• However, it’s not unusual for swimmers of the other competitive strokes to also experience some form of knee injury.
• It estimated that approximately 25 % of all swimming injuries are related to the knees.

We have produced a related article on swimmer’s shoulder. Which you can view by clicking this link: swimmer’s shoulder: an introduction.

The causes of breaststroker’s knee

During the propulsive phase of the breaststroke leg kick, the swimmer is required to vigorously kick backwards and downwards with a ‘whipping’ action.

• The unnatural rotation of the knees during this action can put pressure on the inside of the knees, which can result in an injury to the medial collateral ligament (MCL).
• This can especially be the case if the leg kick is performed with a poor technique.
• Breaststroker’s knee can also occur as a result of prolonged and intense periods of kicking training.

Breaststroker’s knee symptoms

One of the most common symptoms of breaststroke knee is a pain in and around the knee which may worsen during any physical exertion.

• There may also be swelling and/or reduced mobility in the joint.

Breaststroker’s knee treatment

Inform your coach

As soon as the swimmer experiences any knee pain, they should inform their coach.

• The coach should be able to re-assess the swimmer’s technique and make suggestions for any technical adjustments.
• They may suggest a reduction in the volume of leg kicking training.
• At this stage, swimmers may wish to administer first aid to a swollen or painful knee by the application of an ice pack.
• If the symptoms persist, the swimmer may be advised to rest, until the symptoms subside.
• However, if the symptoms still persist, the swimmer may be advised to seek some professional medical help, where the common course of action is the prescription of some anti-inflammatory medication.
• Some swimmers are referred to a sports physiotherapist for treatment, which can help to reduce the pain, strengthen the surrounding muscles and speed recovery.

Breaststroker’s knee prevention

Listed below are some practical ways the swimmer can prevent the onset of breaststroker’s knee.

Warm-Up and cooldown

A proper poolside/deck and pool warm-up should be undertaken before every training and competitive session.

• This can significantly reduce the risk of injury, including breaststroker’s knee.
• The swimmer should ensure that they perform specific lower limb warm-up exercises such as ankle rotations, leg swings and lunges.

A proper cooldown is an often-overlooked aspect of a swimmer’s recovery and injury prevention routine.

• The swimmer should ensure that they perform specific lower limb warm-up exercises such as a calf, quads and hamstring stretches.

We have produced a related article on a competitive swimming warm-up. Which you can view by clicking this link: a competitive swimming warm-up.

We have produced a related article on a swimming cool-down guide. Which you can view by clicking this link: the swimming cool-down guide.

Dryland/Land Training

Many swimmers regularly undertake dryland training session to help to strengthen the muscles around their knees and hips.

• This can be an effective method of preventing breaststroker’s knee.
• These sessions should include exercises such as lunges, squats and leg raises.

We have produced a related article on dryland training exercises for breaststroke. Which you can view by clicking this link: dryland training exercises for breaststroke.

We have produced a related article on swimming dryland training. Which you can view by clicking this link: on swimming dryland training.

Flexibility

Many swimmers also include specific flexibility training sessions to help improve their mobility in the hips and knees.

• This can also be an effective method of preventing breaststroker’s knee.
• These sessions should include exercises such as bridges and hip thrusts.

We have produced a related article on developing breaststroke hip & leg flexibility. Which you can view by clicking this link: developing breaststroke hip & leg flexibility.

We have produced a related article on dynamic stretching for swimmers: an introduction. Which you can view by clicking this link: dynamic stretching for swimmers: an introduction.

Taking care during non-swimming activities

Swimmers should ensure that they take care of themselves during any non-swimming activities, such as walking, running or cross-training,

• They should ensure that they are performing such activities correctly to help to prevent further aggravating any knee condition.
• The correct footwear can also help.

We have produced a related article on cross-training for swimmers. Which you can view by clicking this link: cross-training for swimmers.

Returning from injury

The swimmers should ensure that they plan any return to swimming from illness or injury with their coach.

• This will help ensure that there is a planned and gradual return to training, which can help to prevent the injury reoccurring.

We have produced a related article on returning to swimming training. Which you can view by clicking this link: returning to swimming training.

Takeaways

In this article, we’ll provide advice, hacks and tips as part of a basic introduction to understanding breaststroker’s knee, also called swimmer’s knee.

What is breaststroker’s knee?

With water supporting the swimmer’s body, together with the lack of physical contact, competitive swimming is a relatively injury-free sport.

• However, breaststroker’s knee is a common competitive swimming injury.
• It’s is the second most common swimming injury after swimmer’s shoulder.
• It is most common in specialist breaststroke swimmers, hence the name.
• It is estimated that approximately 86 % of specialist breaststroke swimmers have suffered from some form of injury to their knees.
• Unfortunately, it’s fairly common for specialist breaststroke swimmers to experience regular knee pain.
• However, it’s not unusual for specialist swimmers of the other competitive strokes to also experience some form of knee injury.
• It estimated that approximately 25 % of all swimming injuries are related to their knees.

We have produced a series of swimmer’s health articles on the causes, prevention and treatment of swimmer’s shoulder | muscle cramps | swimming back pain and swimmer’s ear

Swimming Resource Library

We have produced a swimming resource library.

• This contains links to all of our blog posts.
• These are subdivided by swimming category

Categories include: Swimmer Development | Swimmers Health | Swimming Coaching | Swimming Competition | Swimming Drills | Swimming Dryland/Land Training | Swimming Equipment | Swimming Psychology | Swimming Training

• To access any article simply click on the attached page link: swimming resource library

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• These include competitive swimming drill publications for backstroke, breaststroke, butterfly and freestyle.
• For information regarding our portfolio please follow our link: Swimming publications

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The Competitive Swimming Exchange is a Facebook group to help exchange ideas and information to collectively improve the sport we love.

• It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
• It’s for all those who are interested in competitive swimming, either in the pool or in open water.