Arthritis, the painful inflammation of one or more joints in the body, can be one of the most debilitating conditions people live with. The pain can cause difficulty doing even the simple tasks and many patients suffer mobility problems that spiral in a vicious circle worsening symptoms. As the joint problems progress patients find it more and more painful to move which allows joints to deteriorate more which causes more pain and so on. Many arthritis sufferers find exercise more and more difficult and their overall health can suffer from the inactivity.
Fortunately for most arthritis sufferers studies have shown that aquatic therapy or hydrotherapy can have great benefits. Not only can arthritis sufferers safely exercise and strengthen joints by exercising in water, but also the benefits of exercising in water extend to improving overall health and can greatly reduce the day to day felt by arthritis sufferers. Aquatic therapy is a series of exercise performed in a heated pool.
There are many benefits to exercising in heated water. The buoyancy of water can support anywhere from 50% to 90% of your body weight depending on the water depth. This makes it easier for you to move and lessens the burden on damaged joints. The increased water temperature promotes muscle and joint relaxation and improves blood circulation. If you are close to fully submerged, for example in water at least up to your chest, the hydrostatic properties of water can improve circulation in the lower extremities and reduce the swelling caused by poor circulation. Another important benefit from aquatic therapy comes from the resistance of the water. Even gentle movements against water resistance can help build muscle strength and provide aerobic exercise.
When you first start out using aquatic therapy the easiest exercise you can do is a motion similar to treading water. Gently scissoring your legs and/or moving your arms is enough to start the benefits. If you cannot swim, you can do the legwork while supporting yourself at the side of the pool or use a flotation device. If you have been largely inactive before starting aquatic therapy start slow by gently scissoring your legs for a minute or two and then rest holding onto the side of the pool. Do not try to do too much and do not exercise vigorously. Even gentle movements in heated water are beneficial due to the resistance of the water. Your first aquatic therapy sessions should be no more than 15 or 20 minutes with several rest periods and you should gradually try to work up to 40 minutes three times a week.
Once you have worked up to treading water for several minutes at a time you can start more involved exercises. One of the best aquatic exercises in terms of aerobic and joint benefits for many is the bicycle exercise. You can sit in the shallow end or use the deeper end and simply move your legs like you are riding a bicycle. You don’t need to go fast. The motion should help improve joint mobility and the water resistance will provide aerobic benefit. If you are comfortable swimming you can do this in the deep end while also moving your arms through the water. You also simply walk forward and backward across the pool at the point where you are mostly submerged while only lightly touching the bottom with each step. The water will be supporting most of your body weight while you get an aerobic workout.
There are also specific water exercises for different damaged joints. For arthritic knees and hips specific exercises to strengthen the leg muscles can be beneficial. You can do several reps of each exercise and then rest and repeat. You don’t want to over work a joint even in the water so don’t overdo any one exercise.
Front to Back Scissor Kick – In the middle of the pool, using a flotation device is necessary, scissor your legs so one kicks to the back of your body and one kicks to the front of your body. Then move your legs back and forth in scissor motion for 8 to 12 reps.
Jumping Jack Motion – Holding on to the side of the pool move your legs in the jumping jack motion for 8 to 12 reps.
Kneeling Motion – Holding on to the side of the pool put your knees together as if you were kneeling in the water. While keeping you knees bent slowly spread your legs and feet and then bring them back to the original kneeling position for 8 to 12 reps.
As you increase your time in the pool and your pain lessens you may be able to add more advanced exercises or join a more advanced aquatic therapy class. It is important to remember that time in a heated pool with even the gentlest of movement can benefit arthritis sufferers. Some people may not be able to do some exercises, it is best to listen to your body and take it slow. You should never start an exercise program without consulting your doctor and you may wish to take an aquatic therapy class rather than work on your own. The benefits of a class include visual demonstration of a wide range of exercises and help with proper form to avoid injuries or further joint damage.
Sources:
http://www.spine-health.com/wellness/exercise/water-therapy-exercise-program
http://www.ahealthyme.com/topic/arthaquatic
