If you live with arthritis, you've probably heard someone say, "You should go swimming." It's advice that's been given for years, and now research shows why it makes a difference.
An Australian study has provided the first strong evidence that a structured swimming programme can significantly improve pain, movement and confidence in people living with persistent back pain. Participants who completed an eight-week swimming programme reported less pain, better function and greater confidence to stay active. And many of the benefits were still felt months later.
Although the study looked at chronic back pain rather than arthritis, many of the reasons swimming is effective are relevant for people living with osteoarthritis, rheumatoid arthritis and other musculoskeletal conditions.
Why is water so good for your joints?
Water creates an environment where movement feels easier.
The buoyancy of the water supports your body, reducing the load through your hips, knees, ankles and spine. This means you can move with less discomfort than you would on land. Water also provides gentle resistance, helping to strengthen muscles that support your joints without needing heavy weights or high-impact exercise.
Many people also find the warmth of a heated pool helps ease stiffness, making it easier to get moving.
More than just pain relief
Exercise in water offers benefits beyond your joints.
Regular swimming or water-based exercise can help improve muscle strength, flexibility, balance, cardiovascular fitness and overall wellbeing. It can also boost confidence. Many people who are nervous about exercising because of pain find that moving in the water feels more achievable, helping them regain confidence to be active both in and out of the pool.
You don't have to swim laps
One of the biggest misconceptions is that you need to be a strong swimmer to enjoy the benefits.
You don't!
Walking through the water, gentle strengthening exercises, or joining an aqua exercise class can all provide excellent ways to improve your fitness and keep your joints moving. The important thing is finding a form of movement that you enjoy and can continue doing.
Start slowly, listen to your body, and gradually build up the time you spend in the pool. Some muscle tiredness is normal after exercise, but if your joint pain is significantly worse for more than 24 hours, it may be a sign to reduce the intensity next time.
Give it a try
To help you get started, we've created a FREE Water exercises for arthritis factsheet with simple exercises you can try on your next visit to the pool.
The exercises focus on mobility, strength and balance and can be adapted to suit different abilities. They include walking, lower-limb strengthening, shoulder mobility and trunk rotation exercises.
Download our FREE Water exercises for arthritis factsheet and take it with you on your next trip to the pool.
Prefer a laminated copy to take poolside?
We can send you one for free. Simply contact us with your name and postal address, and we'll pop one in the post to you.
Need support?
Email or call the Arthritis Assist team on 0800 663 463, or fill in your details and leave us a message through this link: Contact us.
