Aquatic Exercise

We are well-versed in the knowledge that exercise is beneficial for the body and mind.  What is one to do, however, when faced with a painful or debilitating condition which makes exercising comfortably a significant challenge?  How can we exercise, striving to get better, when the exercises themselves cause pain?  One solution is to engage in aquatic or pool-based exercises.

Exercise in the water is beneficial for muscle strength, flexibility, balance, and endurance training, and is especially useful when exercise on land is not tolerated.  One benefit of exercise in the water is the effect of buoyancy.  The buoyancy of the water helps to support the weight of the body, reducing compressive forces and the degree of weight bearing through the joints, thereby reducing the degree of stress placed upon the joints.

Water also proves beneficial in that it can provide both assistance and resistance to the body as it moves.  Body movements towards the surface of the water become assisted movements, which help to promote joint mobility.  Movement towards the bottom of the pool become resisted movements, as the water fights back against the body’s push.  These movements are good when looking to increase strength, and this type of resisted activity is less stressful on the joints than land based resisted activities.  Such movements can become more challenging with the addition of equipment designed for pool use, i.e. kickboards, water dumbbells, and ankle and wrist weights.

Additional effects of aquatic exercise include, but are not limited to, increased circulation, muscle relaxation, reduction of pain, and restoring early joint motion after surgery.  These effects make exercising in the water ideal for arthritic conditions, in addition to post-surgical rehabilitation, healing fractures, and back pain.  Individuals afflicted with non-orthopedic conditions such as fibromyalgia and multiple sclerosis may also find that water based exercises are conducive to their treatment.

Exercise in the water may not be appropriate for all, specifically individuals with open wounds, or who are incontinent.  One goal of aquatic exercise should be to develop enough strength, flexibility, and balance to eventually progress the water based program to land based exercises.  As with all exercise programs, seek the advice of your physician before engaging in aquatic exercises.

Patricia Patane, MS, ATC, PT, CSCS is a certified athletic trainer, physical therapist, and strength and conditioning specialist for the Vermont Sports Medicine Center in Manchester, Vermont.  She may be contacted at 802-362-2836.