🦵 How to Protect Your Knees in Breaststroke

May 08, 2025

Breaststroke is the most demanding stroke on your knees, but most swimmers don’t realize it until they feel pain.
Whether you’re training for speed or just trying to stay injury-free, taking care of your knees is non-negotiable.
Here’s how to protect them with smart technique and science-backed mobility work

Why Breaststroke Stresses the Knees

  • The whip kick motion relies on external rotation and fast knee extension

  • Torque on the knee joint is higher than in any other stroke

  • Weak hips + poor ankle mobility = the knees compensate (and break down)

📊 Studies show breaststrokers have a higher rate of medial knee injuries, especially in the MCL and meniscus, due to repeated force and improper tracking.

Technique Fixes

🔹Don’t over-snap the kick.
Knees should guide the motion, not slam into extension. Focus on smooth, controlled acceleration

🔹Avoid excessive knee flare
The feet should kick out behind, not to the sides. Track your heels under your hips, not wide

🔹Limit over-flexion
Don’t let your heels touch your butt. Over-compressing loads the joint without adding propulsion

Mobility + Strength Work

🏋️‍♂️ Lateral Band Walks
Activates glutes and stabilizes the knee during lateral force from the kick

🧘 90/90 Hip Rotations
Boosts internal + external rotation, key for a safe and powerful kick path

🧱Wall Sits with Squeeze
Add a yoga block between your knees and hold a wall sit. Builds medial quad control and alignment

Need Personalized Help?

Want to fine-tune your stroke and drop time? 🏊‍♂️

📹 Get personalized coaching tailored to your swimming style—expert feedback on your technique, starts, and turns, no matter where you train.

➡️ Ready for a custom game plan to swim faster? Check out our virtual coaching packages here:

Virtual Coaching | Swim Trident USA

With 40+ years of coaching, we help swimmers unlock their potential with personalized coaching and cutting-edge training. Our programs are designed for rapid progress, so you can reach your goals faster than ever.

If you want to swim breaststroke longer and stronger, protect your knees now.
Smart technique + focused mobility work will keep your kick fast without the pain.

Stay fast,
The Swim Trident USA Team

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