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News Releases
Warm Water Exercise, an Alternative Physical Therapy for Arthritis
Columbia, Mo. (Jan. 26, 2006) Few things could compare to the pleasure of immersing oneself in the soothing, bubbly water of a hot tub, especially in this winter season. For those with arthritis, however, getting into warm water is not only about feeling good, but also about getting better.
When the temperature gets too cold for an outdoor walk, warm water exercise could be an alternative physical therapy, which can help build strength, relieve pain, ease stiffness and improve the range of movement of the joints affected by arthritis.
Marilyn Duncan, coordinator of the Regional Arthritis Center at Saint Francis Medical Center in Cape Girardeau, Missouri, is witnessing a steady increase in attendance at the center's arthritis aquatic program. According to a survey Duncan conducted on those attending the classes, warm water exercise has done wonders for many. "I can bend and squat. I can do my housework and cook for myself. I can water my flowers and hose off my driveway and many, many more including changing my sheets. Also, I can drive my car without back pain," reported one attendee. "I wasn't able to ride my three-wheeler. Since I came to the exercise, I can now ride my bike," recalls another. "I can now almost touch my right hand over right shoulder to left hand reaching from left side," wrote yet another respondent.
Warm water exercise, or hydrotherapy, has long been utilized to treat physical ailments, especially arthritis. Its greatest benefit lies in the buoyancy of water. In chest deep water, an individual feels only about 10% of his/her own weight, which dramatically reduces the pressure on arthritis-affected joints, making it easier to achieve greater mobility with less pain. The soothing warmth, on the other hand, serves to relax muscles and increase blood flow, which results in lower blood pressure and heart rates. Water exercise is also a safe and effective way to work out, because it is unlikely to get seriously injured when one falls in the water, and the density of water, which is 800 times that of air, allows for high levels of energy expenditure with relatively little strain to the body.
The Arthritis Foundation has an Aquatics Program (AFAP) designed for people with arthritis and related conditions. Classes are usually scheduled 2 to 3 times per week at local indoor pools for 45 to 60 minutes. Participants conduct exercises under the guidance of the Arthritis Foundation-approved instructors. The Missouri Arthritis and Osteoporosis Program offered 308 aquatics courses through the seven Missouri Regional Arthritis Centers during 2005, and 3808 persons enrolled in this program and took about three courses on average. The Activity and Recreation Center (ARC) in Columbia, Missouri offers two such courses -- Moving the Joints and Joints Plus. "These classes are highly attended around the year," said Janel Twehous, the aquatic supervisor of the ARC.
"The benefits of these arthritis aquatic classes are not limited to the physical aspect only," added Marilyn Duncan, "they also contribute to an arthritis sufferer's social and psychological well-being." When people come into the class, they meet new faces, form friendship, share experience and gain support, which makes the exercise more enjoyable. For many people, it's not only about relieving physical pain, but also about managing arthritis-related stress and depression. It's a big part of their life and something to look forward to.
Tips for people with arthritis to perform warm water exercise:
1. Consult your doctor before enrolling in an aquatic program or starting water exercise at home.
2. Wait until muscles and joints are comfortable and relaxed before beginning your exercises. Allow enough time after exercising to relax muscles again before getting out of the water.
3. The water temperature should be within a comfortable range between 83 to 88 degrees Fahrenheit. Extremely hot water is neither safe nor necessary to get good results, especially for those with other complications, such as high blood pressure.
4. If you are soaking in a pool between 98 F and 104 F, limit the total time spent in the pool to 10 to 15 minutes.
5. Children and elderly people are more likely to become overheated and should soak for less time.
6. If you start to feel dizzy, get out of the water immediately.
7. If joint swelling, stiffness or pain increase while you are soaking, stop the exercise and consult your doctor immediately.
8. Never try hydrotherapy during or after drinking alcohol or using drugs, because these may cause drowsiness or precarious changes in blood pressure.
For additional information please contact the local RACs via the link below, http://www.marrtc.org/community/findrac.html
The Missouri Arthritis Research Rehabilitation and Training Center (MARRTC) was established in 1971 at the University of Missouri-Columbia Arthritis Center. MARRTC is funded by the U.S. Department of Education's National Institute on Disability and Rehabilitation Research (H133B031120) and is the only federally funded arthritis rehabilitation research and training center in the country.
As part of the MU Health Communication Research Center (HCRC), MARRTC's mission is to become a national leader in the areas of disability management and communication, improve the quality of life and promote independent living among people who have arthritis and arthritic conditions. MARRTC's core message is "Disability is everyone's issue."
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