physical therapist here, avid foiler, work out junkie, and injury collector. Double acls, mcls, meniscus, and the never ending ankle atf sprains. Caveat my area of specialty is neurological disorders.
Foiling does not bother my knees at all. Extremely low impact for me. You probably won’t see too many traditional knee injuries with foiling due to the mechanics and forces on the joint. What I could see occurring is pumping mechanics that lead to repetitive stress injuries at the knees, hips, si, and lumbar area. These generally can lead to muscle and tendon strains or impingements.
I have experienced some stress injuries leading to si alignment issues due to muscle imbalances. Cause was usually poor technique on my part, greater hip and lumbar flexion with an uneven front and rear leg distribution.
You guys are spot on for either recovery or training. Lots of different schools of thought and methods that provide lots of benefits. I am strong believer in build your body based on your body type. Example not everyone is built for squats.
I can write a paper on this and certainly when I have more time can add a more dedicated post. Foiling is so dynamic in nature, training should focus on single length strengthening with dynamic adders, example single leg four square hops at a high frequency. Eccentric type exercise are power builders. And really allow muscle lengthening for when you find yourself at your limit to maintain joint stability.
Interval training, for me I use the stationary bike or jump rope. Figure your max heart during pumping and seek to interval train at a similar level.
Breathing. Cannot be overlooked.
And lastly recovery after your sessions. Key to try and release any lactic acid build up if that’s an issue for you.
If you have other specifics I can chime in responses.
I prone, wing, dock, kite foil and have been in watersports since I was about 3 so lots experience in sports and injury prevention and management.