Exercise for Joint Pain

Joint pain can significantly impact daily activities, quality of life, and overall mobility. Whether it’s arthritis, an injury, or another condition, managing joint pain effectively is crucial. One of the less invasive and highly beneficial methods for alleviating joint discomfort is through water-based therapy and exercises. Here’s a comprehensive look at how you can use water-based exercise for joint pain.

Understanding Joint Pain

Before diving into the therapy, it’s important to understand what causes joint pain. Common causes include:

• Osteoarthritis: Wear and tear of the cartilage that cushions your joints.
• Rheumatoid Arthritis: An autoimmune disorder that causes inflammation in the joints.
• Injuries: Sprains, strains, or fractures can lead to temporary or chronic joint pain.
• Bursitis: Inflammation of the fluid-filled sacs (bursae) that cushion joints.
• Tendinitis: Inflammation of a tendon.
• Scar Tissue & Adhesions: After a surgery like a knee replacement, the body’s natural healing process involves the formation of scar tissue. This tissue can be denser and less flexible than the original tissue it replaces. Sometimes, scar tissue can form adhesions, where the scar tissue binds to surrounding tissues like muscles, tendons, or even to the joint capsule itself. This can restrict movement and cause pain. Excessive scar tissue often leads to chronic local inflammation which can exacerbate joint pain.
• Altered Mechanics: Past injuries, muscle imbalances, and scar tissue build-up can alter the mechanics of a joint potentially putting uneven stress on different parts of the joint, leading to pain.

Benefits of Water-based Exercise for Joint Pain

Water therapy, often referred to as aquatic therapy or hydrotherapy, leverages water’s unique properties for therapeutic benefits:

• Buoyancy: Reduces the weight-bearing load on joints, allowing for movements that might be painful or difficult on land. The water allows for bigger range-of-motion movements and stretching, which can help to break down adhesions and improve flexibility.
• Resistance: Provides natural resistance which helps in strengthening muscles without joint stress.
• Hydrostatic Pressure: Reduces swelling and pain by exerting pressure on the body, helping to decrease inflammation.
• Warm Water: Increases blood flow, reduces muscle spasms, and relaxes tense muscles.

Water-based Exercises for Joint Pain Management

Here are some exercises and activities you can perform in water to manage joint pain: exercise for joint pain.

1. Walking in Water

• How to do it: Walk across the pool floor, varying your pace and direction. Try different arm movements as you walk such as reaching from the side and pulling in the water opposite your forward moving leg. You can also walk backward and sideways for added fun.
• Benefits: Improves cardiovascular health, strengthens leg muscles, and reduces joint stress.

2. Water Aerobics

• How to do it: Participate in organized water aerobics classes or follow online routines like those here at Aqua Viva Fitness. These often include movements like leg lifts, arm swings, and the ski to name a few. You can check out my 8 Foundational Low-impact Aquafit Exercises on YouTube.
• Benefits: Enhances flexibility, strength, and cardiovascular fitness while being gentle on the joints.

3. Range of Motion Exercises

• How to do it: Perform gentle joint movements like arm circles, leg swings, and neck rotations while standing in waist or chest-deep water. Feel free to check out an Aqua Therapy video that I posted on YouTube – “Aqua Therapy: 10 Exercises for Mobility, Strength, Balance & Posture”.
• Benefits: Helps maintain or improve joint mobility without putting much weight on the joints.

4. Resistance Training

• How to do it: Use water weights or the natural resistance of water to perform exercises like biceps curls, triceps extensions, or leg extensions. I have plenty of demonstration videos that you can check out. Here’s one that you might enjoy where I used water dumbbells.
• Benefits: Builds muscle strength, which supports and stabilizes joints.

5. Floating & Suspension Exercises

• How to do it: Use a flotation device for exercises like leg lifts or stretches where you can focus on relaxation and stretching without worrying about weight-bearing. In this video that I posted to YouTube, I demonstrate an abdominal workout that is mainly focused on suspension exercises.
• Benefits: Reduces stress on joints, enhances flexibility, and can be soothing for those with severe pain.

Tips for Starting Water Therapy

• Consult a Medical Professional First: Always check with your healthcare provider before starting any new exercise regimen, especially if you have a health condition.
• Warm-up: Perform light movements to warm up your joints and muscles in the water.
• Pace Yourself: Everybody is starting from a different fitness level. If you suffer from any type of musculoskeletal pain, I recommend starting slow. For some, that may mean beginning with just 10-15 minute sessions, and gradually increasing as your body adapts.
• Safety First: Ensure the pool is clean, the water temperature is comfortable (usually between 80-88°F for arthritis relief), and you’re aware of your body’s limits.
• Consistency: Regular sessions 2-4 times a week, can lead to better fitness outcomes. Movement is medicine afterall.

Conclusion

Water-based therapy and exercise offer a dynamic, low-impact way to manage joint pain. By combining the therapeutic qualities of water with tailored exercises, you can experience relief, improve your physical capabilities, and enhance your quality of life. Remember, while these methods can be beneficial, they should complement, not replace, any medical treatment or advice you receive for your specific condition.

Consider exploring local aquatic centers or community pools for classes or open swim times dedicated to therapy. And of course, you’re welcome to try out the workouts posted online here at Aqua Viva Fitness. For a better workout in the pool, I recommend investing in a water-proof headset where you can listen and workout without interruption.

Until next time, Keep on Splashin’!