How to avoid Capoeira PCL strain

Question

I'm quite fit and no stranger to sports, cardio or weight training but I'm not the most flexible. So I gave capoeira a little try, just the basics. Ginga and some basic Esquiva.

The thing is I feel a little uncomfortable, a little strain in my PCL when just performing a Ginga and a little more during lower Esquiva. I know this is probably due to bad technique and perhaps a little to do with my slightly lower flexibility but is there anything I can do to make sure my form isn't going to cause a PCL injury while I'm getting my form up to speed? Also, is this normal?

Answer 1

Let me preface by saying that without seeing your movement, it's hard to say what you're doing wrong.

So, assuming that you're doing the movements with a close approximation of "the right way", it probably boils down to flexibility. I would just work on Ginga and maybe Esquiva for a while, throwing in some dynamic stretching kicks (try to kick your forehead with a straight leg). Dynamic stretching is better for improving flexibility than static stretching.

I can't give you technical pointers without a better description (preferably video) of your technique. But, generally speaking, when first starting out, people tend to lean back when their foot goes back in the Ginga. The weight should stay forward.

Take it slowly! Capoeira movements do rely on momentum, but you don't have to use speed where no speed is required. I'm saying this, because if you're going too fast, you may not have time to recognize potential injury before it's already happened.

If you can clarify any of the above vagueness, I'll edit my answer.