By Kirsten Medeiros
Physical Therapy
Looking for a new workout venue? Try the pool. Water has several properties that make it a unique environment in which to move. Archimedes’ principle of buoyancy states that when an object is placed in water, it experiences upward thrust equal to the weight of the fluid displaced (Konilan). This means that buoyancy works opposite of gravity, and that a person in water will experience less weight than on land. This is useful for a person with arthritis, back pain, or after surgery therapy, as well as simply adding variety to one’s workout.
Resistance is created by the viscosity of a liquid, and is proportional to the velocity of movement through the liquid (Konilan). This resistance to movement makes aquatic therapy an ideal medium for strength training (Foley). By altering the speed of movement, an exercise can be made easier or more challenging.
Exercising in the pool is also a great way to beat the heat and avoid heat related illnesses.
Most land based exercises translate well into the pool; here are a few to get started.
1) Walk forward, backward, and sideways in waist to chest deep water. Use a kickboard to increase the resistance.
2) Squats, lunges, and calf raises are all great functional movements made easier in the pool.
3) Treading water or deep water jogging with a floatation belt are great cardiovascular exercises without excessive pounding – easier on the feet, knees, and back.
4) Stretching in the Jacuzzi is a relaxing way to lengthen muscles post activity.
Many exercises can be advanced by the use of hand paddles, ankle floats, and increased speed of movement. Talk to a physical therapist to see how aquatic exercises can be incorporated into your exercise routine.
References:
Konilan C. Aquatic therapy: making a wave in treatment of low back injuries. Orthopedic Nursing. 1999; 18(1):11-20.
Foley A, Halbert J, Hewitt T, Crotty M. Does hydrotherapy improve strength and physical function in patients with osteoarthritis – a randomized controlled trial comparing a gym based and a hydrotherapy based strengthening programme. ANN Rheum Dis. 2003; 62: 1162-1167.
About the Author:
Kirsten Medeiros, D.P.T. Clinical Manager
Kirsten received both her masters degree (in 2001) and doctorate degree (in 2006) in physical therapy from Emory University, after graduating from the College of William and Mary with a B.S. in Kinesiology. While at William and Mary, Kirsten was a scholarship gymnast and NCAA regional competitor. Her physical therapy background includes sports medicine and orthopedic care, incorporating manual techniques and an exercised based approach. She enjoys helping athletes of all ages return to sport and preventing future injuries, and continues to train both state and nationally competitive gymnasts. She spends her free time with her wonderful family: husband Jeremy, daughter Alani, son Cruz, and dog Duke, as well as running on San Diego’s beautiful coastline.