Why Your Knees May Hurt After Swimming and How to Prevent It

Why Your Knees May Hurt After Swimming and How to Prevent It

Swimming is often recommended as an excellent low-impact exercise. However, some swimmers report frequent knee pain during or after swimming. If your knees hurt every time you hit the pool, it could be a sign of an underlying issue.

Common Causes of Knee Pain After Swimming

Several factors can contribute to knee pain related to swimming:

• Improper swimming technique - Flaws like overkicking, kicking from the knees instead of the hips, or lack of body roll can overwork the knees and surrounding tissue.
• Overuse - Swimming laps for long periods without rest can cause knee overuse injuries like patellar tendinitis (swimmer's knee).
• Direct impact - Knees can develop pain after repeated forceful contact with the wall when turning during lap swimming.
• Pre-existing knee injury - Issues like Runner’s Knee or arthritis can become aggravated by the kicking motion in swimming.
• Muscle imbalance - Weakness in muscles supporting the knees and hips can lead to strain and compensations.
• Hyperextension - Some swimmers straighten the knees too far back when kicking, putting strain on ligaments.

Swimming Technique Mistakes that Could Cause Knee Pain

It’s important to pay attention to your form when swimming to avoid developing knee pain over time. Some common technique mistakes include:

• Overkicking or kicking from the knees instead of the hips.
• Not engaging your core and glutes, putting more strain on your knees.
• Having limited hip flexion that forces you to overkick.
• Pointing your toes instead of keeping them relaxed.
• Not properly rolling your body when taking breaths.
• Overextending your knees or kicking too wide.

How to Improve Your Swimming Technique to Prevent Knee Pain

Making adjustments to your swimming technique can help take pressure off your knees:

• Kick from the hip while keeping knees soft but not fully extended.
• Keep toes relaxed and floppy instead of pointed.
• Engage your core and glutes to take strain off knees.
• Roll body gently when taking breaths instead of lifting head straight up.
• Use fins to work on body position and take focus off kick.
• Aim to increase stroke length instead of overkicking.
• Consider taking private swim lessons to correct form.

Other Ways to Prevent Swimmer’s Knee

Along with improving technique, the following tips can help avoid knee pain when swimming:

• Warm up adequately before swimming with light cardio and knee exercises.
• Stretch hamstrings, quads, hip flexors and calves which affect knee alignment.
• Strengthen muscles around the knees and hips through resistance training.
• Use a kickboard periodically during workouts to give knees a break.
• Wear a flexible neoprene knee brace designed for swimming.
• Take regular rest breaks during swim sessions to let knees recover.
• Get prompt medical attention for any suspected knee injuries.

Warning Signs You May Have Swimmer’s Knee (Patellar Tendinitis)

Swimmer’s knee refers to overuse inflammation in the patellar tendon below the kneecap. Symptoms include:

• Pain directly under or around the kneecap
• Aching during kicking that worsens as workout progresses
• Stiffness or swelling around the knee cap
• Tenderness when pressure applied under kneecap
• Pain when climbing stairs or squatting
• Occasional popping or grinding sensation in knee

Treatments for Swimmer's Knee

Seeing a physical therapist or sports medicine doctor can help diagnose swimmer’s knee. Typical treatments include:

• Rest from swimming and kicking exercises until pain subsides.
• Over-the-counter anti-inflammatories like ibuprofen.
• Applying ice for 15-20 minutes several times per day.
• Wearing a patellar tendon strap for compression and support.
• Gently stretching and strengthening knee and hip muscles.
• Massage or dry needling of tight thigh and hip muscles.
• Platelet-rich plasma (PRP) injections to promote healing.
• Physical therapy modalities like ultrasound or e-stim.

With a period of rest and targeted rehabilitation exercises, most cases of swimmer’s knee resolve within 2-3 months.

Preventing Knee Pain from Kicking Turn Impact

Turning is another point during laps when knees can get overworked. Strategies to prevent knee pain from kicking turns include:

• Slowing down your flip turn to avoid ramming into the wall.
• Initiating turns 5-6 strokes out to ease into them.
• Placing turns at the backstroke flags to better judge distance.
• Pushing off wall with both legs instead of just one.
• Strengthening legs through squats and lunges to absorb impact.
• Avoiding the tumble/flip turn if you have knee problems.
• Wearing lightweight neoprene knee sleeves during swimming.

Knee Strengthening Exercises for Swimmers

Building muscle endurance in your quads, hamstrings, hips and core can help take pressure off your knees when swimming. Try adding these exercises to your dryland routine:

• Squats
• Lunges
• Leg presses
• Hamstring curls
• Hip bridges
• Planks
• Clamshells

Focus on high reps with moderate weight to mimic the endurance required in swimming. But be cautious of overdoing it if you already have existing knee pain.

When to See a Doctor

See your physician if you experience:

• Moderate to severe knee pain lasting more than 2 weeks
• Inability to fully extend the knee
• Locking, popping, or giving out of the knee
• Significant swelling around the kneecap
• Knee pain combined with trauma like a fall or direct hit to the knee

A doctor can rule out serious conditions like ligament tears, cartilage damage, or patellar dislocation. Early diagnosis can get you on the road to recovery sooner.

The Takeaway on Preventing Knee Pain When Swimming

While swimming is low-impact, poor technique and overuse can still lead to knee pain. Focus on kicking from the hips, strengthening your legs and core, and avoiding overextending your knees. Consider lessons if needed to improve form. Stop swimming if you have sharp knee pain and see a doctor to assess for injury. Adjusting your mechanics and building leg strength can help you swim pain-free.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.