Swimmers, a strengthening question for you

[scorpio72]

Do you do any particular strengthening exercises to improve your legs for swimming? 

My daughter (11) swims 3 times a week has been complaining recently of knee pain after practice when they do lots of breaststroke.  I have a feeling she needs to strengthen her hamstrings and hip flexors.  Based on what I've googled, it looks like breast stroke uses lots of quads and hamstrings.  

Does anyone know of particular exercises that benefit swimmers?  

I am a runner and know little to nothing about swimming.  I know general exercises for hamstrings and hips but wasn't sure if there were exercises geared more to swimmers.  

[mrs.jacinthe]

Have you talked to her coach? It sounds to me like she's trying to rotate her knees externally to get the kick, instead of making it a full leg movement. This is a technique problem, not a strength problem. Talk to the coach and have him work with her to get her biomechanical issues sorted out. Don't let her continue doing it wrong - that's an MCL problem waiting to happen.

[scorpio72]

Thanks, that's good to know.  I haven't talked to her coach yet, but will.  I figured it was just a muscle imbalance thing, not technique.  

[Susie]

It's almost assuredly not a strength issue, or a muscle imbalance. My top 4 guesses would be lack of flexibility, a technique flaw, too much/too fast in terms of adding yards of breaststroke, and "her knees just aren't cut out to bend that way." Some peoples' aren't.

Breaststroke is a short axis stroke (the other one is fly) and is nothing like running at all in terms of dynamics. Cardio fitness is probably the most transferrable thing.

[mrs.jacinthe]

This is a good video of Rebecca Soni demonstrating the narrow-kick technique: www.youtube.com/watch?v=IADNjNyN0h8

When you watch the video, notice how close together her knees are - it's on the verge of dolphin kick (the kick for butterfly). Most young swimmers go WAY too wide in the knees, and there's where the knee problems come in. This video has a good demonstration of the too-wide kick at the beginning. www.youtube.com/watch?v=wYtPToREJUY

[scorpio72]

Those videos are great!  Being 11, she definitely needs more of a visual explanation and these are great.  

I'm fairly certain now that it is technique.  She's been swimming for 5 years doing breaststroke all along.  She has increased time and intensity in the pool this year but it has been gradual.  She doesn't seem to complain after any of the other strokes.  

I will definitely talk to her coach.  Thanks again!!