Happy 4th of July! As our country celebrates 250 years and the summer heat is kicking into gear, it is time to think about getting to the pool to cool off. It may also be time to think of your pleasure puddle in different light…a health spa! It may very well be the exercise of choice for many people. Many have discovered the benefits of moving their limbs in the warm water of a home pool following knee or shoulder surgery. Also, long distance runners who often look for cross training methods without joint compression and arthritis sufferers who are often limited in exercise choices by joint pain from compressive forces when bearing weight, can enjoy the buoyancy effects of water. These are good examples of the benefits or water exercise…aerobic and resistive exercise without joint compression.
Exercise and Arthritis:
Most doctors recommend some form of exercise with arthritis. Pain and fatigue are the most limiting factors for a person with arthritis. Pool exercise may be the answer. With proper technique, adequate rest periods, appropriate resistance and repetitions, water exercise can be very effective.
Pool Exercise Benefits:
The following are some of the benefits of water exercise:
Decreased Risk of Cardiovascular Disease
Improved Endurance
Improved Strength – with resistance of water to exercise muscles
Improved Flexibility and Range of Motion – with less pain
Improved Function in Daily Activities
Maintain Mobility
Improved Balance
Slow Down Osteoporosis
Weight Control – which leads to less stress on joints
Improved Mood and Attitude – release of endorphins and serotonin
Improved Circulation – especially in warm water
Decreased Muscle Spasm and Tension – especially in warm water
Decreased Stress on Joints – Buoyancy effect of water
Getting Started:
Medical Clearance – see your family physician for clearance especially if you have a cardiac history or joint replacements. Do not use pool if you have surgical sutures or an open wound.
Warm Pool - 83-88 degrees Fahrenheit
Water Walking Exercise– begin in shallow end
Water Running Exercise– with buoyancy vest in deep end
Water Aerobics Exercise– using arms and legs as in regular aerobic exercise but in the water
Strength & Flexibility Exercise – just as on land but in water
Start Slowly – Don’t Overdo it
5-10 minutes and repetitions first time and add 2-3 minutes/repetitions each week
Long Term Goal: 20 – 40 minutes per session
3-4 times per week
Submerge The Body Part
That you want to exercise into the water and move it slowly
Complete The Range of Motion
Initially 5 times, then 10-15-20-30 times
Assess
Determine if you have pain 3-4 hours after you exercise or into the next day. If so, you overdid it and adjust next time by decreasing repetitions, speed, amount and intensity of exercise.
Warm-Up
Make sure you warm up slowly before exercise with slow and easy movements
Advance Slowly
By adding webbed gloves, weighted boots, and buoyant barbells to increase the resistance.
Exercises – standing in shallow end of pool
Heel Raises – push toes down and heel up
Toe Raises – lift toes up and heel down
Leg Kicks – extend leg up and down
Hip Hike – raise knee up 4-6 inches and down
Leg Squeeze – squeeze knees together and apart
Leg Curl – bend knee
Torso Twist – slowly turn arms/torso to right, then to left
Shoulder Forward and Backward – like paddling a boat
Shoulder Out and In – like a bird flying
Bend Elbow Up and Down
Visit your doctor regularly and listen to your body.
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This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopedic and sports physical therapy in Scranton and Clarks Summit. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine. For all of Dr. Mackarey's articles, visit our exercise forum!
