Low-impact exercises reduce the forces that are applied to the lower body joints by weight and gravity. This modification to exercise reduces ankle and knee pain. In addition, low-impact exercises decrease the chances of injury and the progression of degenerative diseases like arthritis. Aquatic therapy, specifically, benefits from hydrostatic pressure and therefore helps to control swelling of the lower body joints during exercise.
Knee Strengthening Exercises
Begin in a pool with the water at chest height. Walk backward for two to four minutes. Each step uses the resistance of the water to strengthen the muscles that surround the knee joint. To progress the exercise, perform fast to slow interval strides. Begin at one end of the pool in chest-high water. For 30 seconds, walk with fast strides. For the next 30 seconds, walk with slow strides. Complete five to seven sets.
Ankle Strengthening Exercises
To strengthen the ankle joint, begin by walking on your toes in chest-high water for two minutes. Progress to water hopping. Hop for a 30-second interval, rest for 15 seconds and repeat the cycle. Complete three to five sets. Begin by hopping on both feet, and progress to hopping on one foot at a time.
Knee Balance and Coordination Exercises
While walking in chest-high water, step forward with one leg and bend the knees to complete a lunge before bring the feet back together. Complete 15 to 20 forward lunges. To progress, rest your upper body on a flotation device like a water noodle or flutter board. With the legs free, perform slow and controlled backward cycling movements with the legs for two to three minutes.
Ankle Balance and Coordination Exercises
Keep your balance as you stand on one foot in waist-high water. Trace the alphabet with the toes of the free foot. Complete the alphabet in both uppercase and lowercase letters. Continue for two minutes and repeat with each ankle. To progress, hold on to the edge of the pool with your upper body. With your knees and ankles, perform the kick portion of the breaststroke for 30 seconds, then rest for 15 seconds. Repeat for five to seven sets.
References
- "Aquatic Therapy Programming: Guidelines for Orthopedic Rehabilitation"; Joanne M. Koury; 1996
- "Aquatic Exercise for Rehabilitation and Training"; Lori Thein Brody et al.; 2009
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