Ankle pain, caused by sprains, degenerative joint disease or other injuries, can range from minor and annoying to severe and debilitating. Your ankles bear the brunt of your entire body's weight, which puts a lot of pressure on this small joint. Exercising your ankles keeps them strong and both prevents and treats a variety of conditions that create ankle pain. Swimming is a form of exercise that can relieve ankle pain in some people, but in other cases, more injuries can arise.
Benefits of Swimming for Ankle Pain
Swimming is a non-weight-bearing exercise, meaning that you do not push against gravity when you swim. The altered gravity you experience while immersed in a body of water or pool is more gentle on your joints than exercising on land. A sprained or arthritic ankle may be painful to walk on but might not bother you as much when you are swimming because the water supports your body weight without stressing your ankles, knees and hips. When you swim with an injured ankle, adhere to the same rules as you would with any other sport: don't overdo it, and use pain as your guide. Healing is the first priority; use pain medications and ice packs to reduce swelling in a painful ankle before you head to the pool.
Swimming-related Ankle Pain
Competitive swimmers may find that consistent, repetitive and vigorous workouts leave them more vulnerable to ankle injuries, though hurting the ankle joints is not as likely as overworking the shoulders or knees. The positioning of the feet during the breast stroke can irritate the extensor tendons around the ankle, creating pain. Pushing off from the wall during a flip turn can also cause you to turn your ankle if your positioning is not right. Firmly centering your foot on the wall, even for the brief period of time needed to switch directions ensures that you will not strain muscles or tendons from improper footing.
Protection and Support
Protect your ankles through taping or bracing while swimming to give your joints more support. Sports equipment stores carry a range of ankle supports, many of which are waterproof for use in the pool. Discuss your ankle pain with your doctor if bracing and swimming or other water-based exercises, along with conventional pain relief treatments, do not improve your condition.
Alternative Water Activities
Even if you cannot swim, you may be able to treat your ankle pain with water-based therapy. Alternative water activities can include walking in the shallow end of the pool to strengthen your ankles. The water provides you with resistance. You can also perform ankle stretches while leaning against the pool wall to stretch out your muscles. Ankle rotations, a range-of-motion exercise during which you turn your ankle in small circles and flexing your ankle up and down stretches your joint to keep you flexible and mobile.
