Water supports your body weight. However, it also offers 1,000 times more resistance to your body than air. That means you can exercise your knees without putting too much strain on joints and ligaments. You avoid the impact stress of activities such as jogging or aerobics on dry land. Aquatic knee exercises are particularly useful if you're recovering from an injury or trying to build strength after an illness.
Location
You can perform aquatic knee exercises in a pool or spa. However, a swimming pool offers more options for a wider range of exercises. Look for a pool with a shallow area with a seat or ledge beneath the water. Exercise with a partner or lifeguard present for safety reasons. Breathe slow and deeply through all exercises. Never hold your breath while training. If you feel dizzy, tired or in pain, stop the exercises and rest out of the water.
Standing Aquatic Exercises
Basic aquatic knee exercises start with simple strength training. One knee exercise is marching. Stand in water that's deep enough to reach your shoulders. March on the spot, lifting your knees up to waist level one at a time. Stand in the corner of the pool with one elbow on each edge of the pool. Pull both your knees up at the same time. Hold the positions for up to 30 seconds. This works both your knees and your stomach muscles.
Seated Knee Exercises
If you've recently recovered from injury, seated aquatic exercises may be a good starting point. Find a space in the shallow end with an underwater step or ledge. A simple knee bend starts by sitting on the ledge. Lift your right foot until your leg is pointing straight out from your body. Repeat with your left leg. For a more challenging exercise, pull your knee up to your chest and hold the position for a few seconds.
Flotation Exercises
Flotation devices are useful for deeper water exercises. Several devices exist, but some of the more common include jackets and waistbands. Try floating in deep water with a buoyancy waistband. Pull both feet toward your buttocks and hold the position. This works your knees and leg muscles. Try pushing your feet out in front of you one at a time. For added difficulty, attach resistance weights to your ankles.
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