Why Swimming Is the Unsung Hero of Healing

If you are like the majority of adults who were not avid swimmers as a child, you are probably a bit reluctant to get in the pool, let alone an open body of water.  I’m here to tell you there is aquatic therapy at every level, and if you haven’t given the water a try, read on…maybe I can change your mind!

I am writing this blog in July secondary to the upcoming open water race:

Change Your Latitude Open Water Race here in Sitka, AK on Aug 3.

  If you have ever wanted to challenge both your body and your mind, this is the race for you!  You can race solo or as a relay team with a 1k, 3k, 6k or 10k race option. 

For anyone not familiar with Sitka, we are a small island in SE Alaska, with water temperatures around the mid 50s. I will admit, I have not participated in this event, and have only really competed in 1 open water swim during a triathlon. 

Speaking from experience, if you plan on competing in any open water event, I would highly recommend training in that area.  My event was in early March.  Training in the ocean during the Alaskan winter didn’t sound very appealing to me, and being the naive athlete at the time that I was, I thought “how different can it be from training in the pool?”  Ha!  It put me in my place!  Between the seaweed tickling my body which I was certain was some sort of devilish sea animal out to get me, the other swimmers kicking my goggles off, and throw in some waves, it was clear I should have spent some time in that element prior to the race.  I managed to calm myself down and perform somewhat of a normal stroke by the 2nd half of the race, but my take away is…swimming in the ocean is a whole other sport than the pool!  

I have gotten a little smarter in my later years, and if you are training for an open water event and need help for injury prevention or to improve your time, reach out!

  I’d be happy to help.  Take a peek at some of my Treatment Tuesdays posts on Instagram in July for some great training and injury-prevention exercises.  BUT, I wanted to spend more time talking to the folks that are not quite on that level yet.  The majority of our population that not only wouldn’t consider that race, but have a hard time even thinking about stepping foot in a pool. If you have any of the following in your life, I would encourage you to think about taking that step towards the water:

*Recovering from an injury: 

Water reduces gravity, which allows you to perform harder exercises without the stress to your joints or spine.  The water can act as resistance, and you are able to adjust accordingly depending on how deep you go (deeper makes it easier) or how fast you move a body part (the faster the more resistance is applied).

*Have joint discomfort, especially Osteoarthritis: 

Osteoarthritis is the break down of the cartilage of our joints.  It basically takes away our cushion and our shock absorption.  By decreasing gravity in the water, we don’t have to worry about the compressive stress to the joints, which allows you to exercise and move more freely without pain. 

*Are overweight: 

Same as above, plus swimming and aquatic exercise is a great cardiovascular exercise which can help with weight loss!

*Struggle with exercises such as squats, lunges, or even walking on land:

Because we take the stress of gravity away, this can ease some of the stress felt during these exercises.  Plus, the water acts as a natural assist, making the exercise feel easier, but still working those muscles that are needed. 

*Struggle with depression, anxiety, or have sensory issues:

There are multiple studies showing the benefits of just being in the water (extra added bonus if you cold plunge), let alone swim or exercise in the water for all these issues.  Kiddos and adults alike can benefit greatly from the sensory integration with the pressure of the water, and our heart rate variability improves which can help with both anxiety and depression. 

ok, so the majority of my clients that I suggest getting in the pool to that are hesitant usually know the benefits, it’s just that they don’t like, or are intimidated by either the water itself, or the dreaded swimsuit!  I am here to tell you, it doesn’t matter your size or shape, most people are hesitant to have other’s see them in a swimsuit.  AND, I can tell you, no one cares once you are there.  I know, I know, easy to say and a lot harder to believe.  If this is your main deterrent, try a wet suit, or a body suit. These are becoming more and more readily available, and cover a large portion of the areas we may not be comfortable with, plus they keep you warm!

If the water itself is more the issue, you are not alone.  The nice thing about all the benefits listed above, is you don’t have to swim to get them.  Just getting in the shallow end and walking, or performing some exercises still gives you those benefits. You don’t even have to get your hair wet!  

So, what are some of these exercises?

1. Resisted walking.  Start with just walking in the pool about chest depth.  If it feels ok, try and speed yourself up.  Try taking slightly longer strides and get your arms swinging.  Once you are ready to make it harder, go more shallow, and/or grab a kick board and hold it perpendicular in front of you to add extra resistance.  If you are feeling really spunky, pick up the pace to a little jog.  Remember, small progressions keeps you safe.  Don’t jump in and start running right away.  Give your body a couple times to see how it tolerates the walking and adjust the difficulty accordingly depending on how you feel after. 

   

2. Squats.  Like we talked about, the nice thing in the water is it takes gravity out of the picture, so once again, the deeper you are, the more support you have.  Make sure not too go too deep that you get an unexpected dunk :). Just because you are in the water and may not feel some of the stress to the joints, doesn’t mean we don’t keep good form.  Think about sitting back into a chair and try and avoid your toes coming in front of the toes (this progression is great later on, but for sake of starting, push the butt back).  Make sure your knees do not come together and keep them in line with both the ankles and hips.  And try and keep feet planted on the ground.  You can start by holding on to the side of the pool deck or a railing, and then slowly work away without support.  See the pic on land, and just perform the same in water. 

   

   
   

3. Side stepping.  I tell people to imagine a bunch of rocks on the bottom of the pool.  You have to step up and over each rock with BOTH feet.  The higher you can raise the knee up, the better.  Try and keep your toes pointing straight ahead.  This is great for your core, your hip strength, as well as balance.

   

4. 4 way-resisted straight leg raises.  Stand holding on to the side of the pool or a railing.  Straighten the leg you will be moving by tightening the muscle above the knee, and keeping it tight so the knee does not bend when you move it.  Start by bringing that leg out to the side and back in.  Start slow, and if it feels ok, you can speed it up for more resistance.  Repeat until it’s fatigued.  Then perform the same thing bringing the leg backwards.  This is not a big motion, and make sure to think about engaging your core and not letting yourself arch you back.  Then try and bring the leg just in front of the other one and across your body such as kicking a soccer ball.  And finally, you will have to rotate your body so you are facing perpendicular to the railing or pool deck, but then bring your leg forward.  Same thing, it’s not a large motion and if you start feeling your back round, you are bringing it too far.

   

5. Resisted arm motions.  Similar to the hip motion, now you will work your shoulder girdle, as well as your core again.  Start by standing at least belly button depth, and the deeper you go, the more resistance you will have.  Bring both arms forward, not above shoulder level, and then back down.  (If balance is an issue, you can do 1 at a time and then repeat with the other side).  Remember the faster you move the arms, the more resistance, and the more it engages your core.  Then repeat out to the side and back in.  You can also add in circles or any other motion that feels good. 

There are so many other exercises and progression out there, but these are some easy ones to start with.  And yes, I minored in art education as you can see :).

As always, you should consult your medical professional prior to starting a new routine.  If you need guidance in this area, reach out, I’d be happy to help set you up with a custom routine specifically for you, or even meet you at the pool and help.  Either way, I encourage you to just get in the water and see how it feels.  Whether it’s the ocean, swimming in a pool, or just stepping foot in one, I think you will be pleasantly surprised and happy with the results!

Happy swimming,

Alicia Haseltine PT, DPT, CMPT

For those die-hard swimmers, check out with Change Your Latitude Race here: 

https://changeyourlatitude.org/about/