The knees are part of the body's support system, providing strength and flexibility that permit walking, crouching and turning. Pain or stiffness in the knees can reduce mobility and decrease the types of exercise that are comfortable and productive. The Centers for Disease Control and Prevention cites benefits from water-based exercise, including reducing the pain in and increasing the use of joints affected by arthritis, osteoarthritis and sports-related injuries. Use water exercises to improve flexibility and strength in the knee and leg.
Knee Bends
The American Pain Foundation notes that because exercising in the water takes weight off your joints, you can stretch farther than if you were on land. The University of Washington School of Medicine recommends knee bends to increase knee flexibility. Perform knee bends while seated in the water. Lift one foot and slowly straighten your knee until the leg is parallel to the swimming pool floor, bend the knee and lower the foot to the pool floor, then repeat with your second leg.
Knee to Chest
Perform knee-to-chest exercises while you are seated in the water. Place both hands beneath one knee and lift it toward your chest, hugging the knee as tight as possible but stopping if you experience pain. Slowly return the knee to the water and repeat with the second knee.
Knee Lifts
Perform knee lifts while standing in the water. Using the pool's side for balance, bend one knee and lift it until your thigh is parallel with the pool bottom. Straighten the leg as far as possible, slowly bend the knee and lower the leg back to a standing position. Repeat with the second leg.
Squats
Water-strengthening exercises use water's natural resistance to build the muscles around the knee, helping to support and stabilize the knee while absorbing shocks before they reach the joint. The Ohio State University Medical Center recommends performing strengthening exercises in water that comes up to your neck so that your joints are supporting only 10 percent of your weight. Perform water squats to strengthen the thighs by standing with your back against the pool's side, feet shoulder width apart. Bend your knees and slowly lower your body until your thighs are parallel with the pool floor, then return to a standing position.
Downward Presses
To build thigh strength and knee flexibility, practice marching in place in the water, bending the knee and lifting the leg as far as is comfortable. For added resistance, lift one leg and place a narrow, inflated tube called a water noodle beneath your foot. Press slowly down, hold for a count of three, raise your leg and repeat. Remove the water noodle from beneath your foot and perform the exercises with the other leg.
References
- Centers for Disease Control and Prevention: Health Benefits of Water-Based Exercise
- American Pain Foundation: Exercise Benefits Sore Knees, Hips, Shoulders and Other Joints That Hurt
- University of Washington School of Medicine: Water Exercises
- The Ohio State University Medical Center: Aquatic Exercises--Lower Body Strengthening
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