Reply To: Injury prone swimmer

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Avoid the arm swings for a while. Here’s an explanation of how to strengthen swimming muscles while improving range-of-motion:

Some full range push ups will activate the muscle and should have a loosening effect as well.

For your knees and ankles, do some slow controlled squats (2-legs). This should stretch the quad and ankle muscles while activating them. If the lunges are exacerbating your knee instability then avoid single leg exercises.