With the warmer months rolling in, a lot of us will be heading to the beach and swimming pools to cool off. Beyond offering some relief from the heat, could this also help provide relief from arthritic pain? We looked into how water-based exercise can help reduce symptoms of osteoarthritis - here is what we found.
Osteoarthritis, commonly referred to as "wear and tear" or degeneration, affects more than 2.1 million Australians. In this form of arthritis, we see a narrowing of the space between bones, creating more pressure within joints. This pressure can cause friction and wear of the cartilage that protects bone endings, causing pain, inflammation, and restriction of movement.
When we stand on land, our load-bearing joints (including the spine, hips, and knees) are under downward gravitational pressure from our body weight. This downward pressure can be painful on arthritic joints, especially if we have been still for long periods and they become stiff. This pain can be further exacerbated by a lack of strength, or increased tension in the muscles surrounding the arthritic joint. When we are in water, this downward gravitational pressure is reduced, translating to less pressure on joints, often resulting in less pain. The warmth of the water also can help reduce pain by relaxing muscles and nerve endings around the affected joints. These effects can all help contribute to a more comfortable exercise session.
Exercise is a vital part of osteoarthritis management: it can reduce pain intensity and help maintain joint range of motion. Water-based exercise is an excellent addition or alternative for those who are not comfortable exercising on land. Water-based exercise does not need to be strenuous either: research suggests that simple walking in either waist- or chest-height water can reduce arthritic pain and increase joint function. If you are unsure what exercises are right for you, discuss this with your osteopath to create a tailored plan.
Research has also indicated that those with osteoarthritis who participate in water-based exercise at least twice per week also report a greater quality of life. This has been attributed to multiple factors including reduced pain, increased ease of activities of daily living, and improved mental health when making healthier choices.
Osteoarthritis is one of the most commonly managed conditions here at Beachside Back & Body. Our treatment techniques in these cases include joint traction, which aims to reduce pressure and pain in joints, as well as soft tissue techniques to surrounding muscles. If you would like to take your arthritis management further, talk to your practitioner about water-based exercises and what specific exercises would be right for you.
References:
Song, J. A., & Oh, J. W. (2022). Effects of Aquatic Exercises for Patients with Osteoarthritis: Systematic Review with Meta-Analysis. Healthcare (Basel, Switzerland), 10(3), 560. https://doi.org/10.3390/healthcare10030560
Marcia R. Franco, Priscilla K. Morelhão, Augusto de Carvalho, Rafael Z. Pinto, Aquatic Exercise for the Treatment of Hip and Knee Osteoarthritis, Physical Therapy, Volume 97, Issue 7, July 2017, Pages 693–697, https://doi.org/10.1093/ptj/pzx043
https://arthritisaustralia.com.au/what-is-arthritis/fastfacts/