Aquatic Exercises for Osteoarthritis

Osteoarthritis affects older people whose joints have lost cartilage over years of use. Cartilage is a soft substance found in and around joints to prevent bone from rubbing together. Osteoarthritis can make walking, bending, lifting or sitting very painful. Exercise has been shown to reduce pain and reduce the need for surgery. Aquatic exercises are best for those who cannot exercise on land because of severe osteoarthritis pain.

Benefits of Aquatic Exercises

• Aquatic exercise allows those with painful osteoarthritis the opportunity to tone and strengthen muscles without causing further pain and discomfort. When performing these exercises in the water, participants get the benefit of buoyancy. This means that water helps support the body while taking pressure off joints. Exercises that may be painful to complete on land are less painful to complete in the water.

Hands and Arm Exercises

• Osteoarthritis can affect several joint areas. Performing a series of aquatic exercises for hands, arms, legs, hips, feet and ankles helps relieve some pain and increases day-to-day mobility. Simple hand and arm exercises include arm circles, wrist bends, finger curls and thumb circles.

  Submerge your body into the water up to your shoulders or neck. Start with arm circles. Raise your arms and straighten them in front of you. Make sure arms are underwater. Make small circles (inward or outward) in the water and slowly increase their size. Change direction and repeat.

  Hold one arm in front of you when performing wrist bends. Bend your wrist down and then bend up. Repeat at least 10 times and then repeat exercise using the other wrist.

  Complete finger curls by holding one arm in front and closing your fingers into the palm of your hand. Repeat at least 10 times and repeat exercise using the other hand.

  Thumb curls help relieve pain in thumb joints. Hold arm in front of you and slowly make circles with your thumb. Repeat exercise with other thumb.

Leg and Hip Exercises

• Submerge your body in the water at least to your waist or higher. To perform a leg swing, place one hand on the edge of the pool for support as you lift the opposite leg. Hold the leg in front of you for at least five seconds. Swing the same leg back and repeat. Change sides and repeat the exercise.

  The side leg lift helps the joints in hips and hip abductors. These joints can become very painful when walking. Hold on to the edge of the pool with one hand for increased balance. Lift one leg out to the side and swing back slowly. Repeat exercise using other leg. Try to complete at least five repetitions with each leg.

  Walk around the pool as you would normally for at least 10 minutes. Swing your arms to achieve a full range of motion.

Ankle and Toe Exercises

• Ankle circles and toe curls relieve pressure in your ankle and the rest of your foot. Sit on a pool step to perform these exercises. Bend your left knee and then straighten. Make sure knee, leg and foot are submerged in the water. Move your ankle and foot to make small circles. Keep the knee as straight as possible. Repeat exercise with right ankle.

  Remain seated to perform toe curls. Curl toe in and out at least 10 times. Repeat exercise on other foot.