For those of us with arthritic knees, how effective is "water work" in helping us get back on the playing field?
The GeezerJock Doc responds:
Water is the ideal training environment in a number of different situations. If an athlete trains in water the effects of gravity are eliminated. Water is also much denser than air, so training in water has 12 to 14 times more resistance. Training in an indoor pool also takes out the uncertainty of weather in one's training schedule. Some of the major advantages of water training include the following. By eliminating gravity and pounding on pavement, patients with arthritis will have less pain and soreness after workouts. The warmth of pool water helps to soothe sore and aching muscles.
Another advantage of water workouts is the low cost. Very little equipment is required. All an athlete will need are a buoyancy vest and maybe some weights. Additionally, athletes can actively nurse their injuries back to health while still maintaining their fitness level. Let's take the example of a long distance runner who suffers a stress fracture in her foot. By training in the water she can maintain her fitness and strength in her muscles -- while eliminating any further damage to the injured area. Water workouts do not require that an athlete be able to swim. Swimming requires that athletes assume a horizontal position with their face in the water. Waterworkouts are completed in the vertical position with the face out of the water. In the vertical position in the water, an athlete experiences 75 percent more resistance to movement.
Water exercising can be done individually or as part of a class. The type of exercise that you perform and the relative intensity will vary as per your goals. If you are a Masters sprinter who is injured you may try to do intense short bouts of water running to mimic your racing. If your sport is long distance running, your workout may entail longer, slower intervals.
As an orthopedic surgeon I see the following benefits to water training. It is an ideal platform for exercising at a high level of fitness with minimal risk of injury. It is a great cross training workout to diminish and help avoid overuse injuries. Exercising in the aquatic environment is a great way to speed recovery and avoid further physical setbacks while rehabilitating from injuries. It also offers a great long-term exercise program for older athletes with diminished bone density.
But as with any other activity, water exercise does have a few down sides. It is easy to dehydrate and not realize it due to the water environment, so drink plenty of water while exercising. Also, make sure that you perform your exercises in a supervised environment, as water exercises have some risks. There are many resources on the Internet for equipment and exercise programs.
Ask the Doctor Written by Pittsburgh-based orthopedic surgeon and Masters sprinter Allan Tissenbaum, M.D., GeezerJock Doc is a forum for your questions about injuries, exercise and getting older. Submit questions to geezerjockdoc@geezerjock.com or mail to GeezerJock Doc, 2033 W. Hutchinson St., Chicago, IL 60618.
Cycling
