Arthritis of the knee causes pain and can discourage you from exercising. Keeping moving, though, helps with pain and weight management. Because water eliminates the weight you usually put on your knee, aquatic exercise is a good choice for helping with symptoms of arthritis. Consult your doctor before beginning any new exercise regimen, particularly if you are suffering from arthritis of the knee.
Basics
Osteoarthritis, or degenerative joint disease, of the knee occurs when the cartilage covering your knee joints wears away. Typically, you develop arthritis of the knees as you age, and you experience pain and stiffness in the affected area. Prior injuries and instability of the muscles surrounding the joint add to your risk of developing the condition. Being overweight also increases your likelihood of getting arthritis of the knees, Joanne Koury warns in her book "Aquatic Therapy Programming."
Aquatics Exercise Benefits
Keeping moving helps you deal with arthritis pain, but pain can keep you from high-impact exercise. Aquatic exercise supports you as you move and stretch in the water and keeps you from stumbling or falling. The resistance and hydrostatic pressure of water helps with any edema or swelling and provides relief for aching joints, the Canadian Aquafitness Leaders Alliance website explains. You benefit from the strengthening and weight-stabilizing effects of exercise without the pain associated with weight-bearing exercise when you work out in the water, Koury adds.
Types
Aqua exercise includes choreographed group classes and individual workouts. Classes usually take place in either the shallow end or deep end of the pool, and you use a flotation belt to stabilize yourself and keep you upright in water over your head, the Arthritis Foundation reports. Specific exercises to increase your range of motion include performing circular movements with your ankles and your hips. Suspending yourself in deep water and letting your body relax underneath you helps alleviate some of your joint's compression. Water jogging or running is a good way to improve cardiovascular fitness and burn calories, all while avoiding any impact on your knees.
Prevention/Solution
You cannot avoid getting older or putting your knees through daily wear and tear, but you can control certain risk factors for arthritis of the knee. Avoiding weight gain or losing excess weight prevents or relieves stress on your knees. Choosing low-impact exercise or switching out high-impact sports for those less likely to injure your knees are good choices as you age. Analgesic painkillers provide some relief from existing knee pain, and physical activity such as water exercise strengthens the muscles that support your knee joint. Exercise also helps restore your range of motion, and dulls pain when your body releases its natural painkillers, or endorphins, after you work out.
Considerations
Once you get in the pool, you might experience some allergic reactions to pool chemicals. Symptoms of sensitivity to the chemicals used in the pool disinfection process include itchy dry skin, reddened eyes and lung irritation. Indoor pools differ, so try a better-ventilated pool, use nose clips when you exercise in deep water, or try outdoor pools in warm weather.
References
- "Aquatic Therapy Programming: Guidelines for Orthopedic Rehabilitation"; Joanne M. Koury; 1996
- "Aquatic Exercise for Rehabilitation and Training"; Lori Thein Brody, Paula Richley Geigle; 2009
- Arthritis Foundation: Water Walking
- Arthritis Foundation: Introduction to Exercise
- U.S. Masters Swimming: The Healthy Swimmer: Readers Ask
- Canadian Aquafitness Leaders Alliance: Aquafit Benefits
