Water exercise is low-impact and appropriate if you have an injury or have had surgery. You escape gravity in the water, so your knees don't bear your entire weight, as in land-based exercise. Gradually increasing the intensity of your workouts as you heal avoids re-injuring sensitive muscles and joints.
Injury Types
Weakened muscles surrounding the knee put stress on the joints, eventually leading to pain and injury. Years of high-impact exercise such as running can wear down cartilage that separates the bones. Sudden twists or turns lead to torn ligaments. When pain and stiffness escalate and make getting around difficult, medical intervention becomes necessary. Proper exercises done in the pool restore your fitness and endurance and help prevent the problem from recurring.
Function
Swim exercises function to stabilize the knee and build strength around it. Gentle movements aid in restoring flexibility lost after surgery or due to pain. The water acts as an insulator against shocks and abrupt movements. You must make a deliberate effort to move against the resistance of water. Sudden turns and twists do not occur when you move under the water's surface, and you don't stumble or fall when exercising.
Types
The type and extent of exercise you do for knee injuries depends on the injury you have and how debilitated you are. Use swimming strokes that are upper-body intensive, such as freestyle, to protect your knees. A pull-buoy, which is a small, peanut-shaped float placed between your thighs, keeps your legs from sinking when you trail your legs behind you without kicking. Even without direct kicking, you work out the muscles surrounding and supporting your knees. You gently stretch and increase your range of motion by bending and straightening your knees as you hang onto the pool's edge. When you are able, bring your knees slowly up to your chest and lower them back again. Vertical kicking between laps builds knee strength, but use a kickboard to keep afloat and keep movements gentle and slow.
Benefits
You benefit from swimming exercises with increased stamina and flexibility and less pain. Swimming increases circulation and helps promote healing in the injured area. You also benefit mentally; swimming elevates your spirits and puts you on a positive path to recovery.
Considerations
Water diminishes the harmful effects of gravity on injured knees, but it also requires you to overcome its resistance in order to move. Avoid adding more stress to your knees by using swim fins of any kind. The longer the fin you use, the greater the resistance and strain you place on your knee when you kick or perform any exercises. Leave the fins on the pool deck until you fully recover your strength and health.
Member Comments