When recovering from an injury or a surgical procedure, it’s crucial to ease into sports activities with low-impact exercises. Swimming, particularly in the numerous serene pools in Singapore, is an excellent recovery exercise to consider for your rehabilitation program. These pools offer a readily accessible environment for most people.
Swimming, when adapted as a form of aquatic therapy, is both safe and effective. The buoyancy of water supports your body while providing enough resistance to strengthen muscles and ligaments needing rehabilitation. Hydrotherapy is a great way to reintroduce movement to your body and rebuild strength after inactivity due to injury or surgery. This therapy reduces inflammatory responses and considerably shortens overall recovery time.
The non-weight-bearing nature of water-based exercises means less stress on joints, lessening the risk of re-injury, especially for those recovering from knee injuries or surgeries. Being in a weightless environment in one of Singapore’s well-maintained pools keeps your muscles loose and flexible, as swimming using different strokes actively stretches and alleviates pain in various body parts.
If you want to adopt therapeutic swimming for bodily rehabilitation post-injury or reconstructive surgery, you’ll need to know what are the dos and don’ts. But first, let’s look into the science behind the effectiveness of pool workouts.
Why is swimming a good recovery exercise?
One major difference between land activities and pool workouts is the effect of gravity. When immersed up to your chest or neck, your body weight is reduced from 75-90%. This buoyancy effect greatly decreases the stress on your joints and connective tissues compared to when exercising on land. You can also stretch out your tight muscles better due to an increased range of motion when exercising in the water.
Additionally, water also helps to support your body. relieving pressure from your joints. Hydrostatic pressure, the weight of the fluid against an object, creates a supportive environment as your body is submerged in water. This pressure acts like a compression band, improving circulation, reducing lactic acid production, and decreasing soreness.
Doctors and surgeons regularly recommend swimming as an aerobic exercise requiring minimal impact while aiding musculoskeletal rehabilitation. Regular sessions in pools across Singapore often decrease inflammation and pain, especially for patients undergoing surgery rehabilitation.
Do: Proper Form and Strokes Matter
To prevent any swimming-related injury, it is essential to observe proper swimming form. You should be paying close attention to body position at all times. The more the body sinks in the water, the greater the resistance. The added friction also makes it harder to move through the water.
Your head position should not affect the placement of your pelvis and legs by being either too high or too low. Remember that the objective is to move as much water as possible while keeping your arms on the same line as your shoulders.
You need the support of your large muscle groups as you move through the water, and this is where your core strength and stability come into the picture. By training your abdominal muscles, you can become a more efficient swimmer with less risk of injury or strain.
Do: Find a Partner or Trainer If Necessary
Even though swimming is relatively gentle on the body, there is still a risk of incurring or exacerbating an injury. It is always wise to check with your doctor or physiotherapist regarding your suitability to take to the pool. Your doctor can help you decide on the best type of water activity at any point in your recovery journey. There are also certified trainers who specialise in water-based rehabilitation programs you can engage.
Don’t: Go into the pool without proper training
For those who cannot swim, water-based exercises like aqua therapy and water aerobics, available at local aqua therapy clinics in Singapore, are effective for pain relief and faster recovery.
Don’t: Ignore safety guidelines
Stay hydrated, follow safety protocols such as using a flotation device if you’re not a strong swimmer, and avoid swimming alone. Most public pools in Singapore have lifeguards on duty, but it is better to find a pool you can confidently swim in before you plunge into it.
Swimming: A Safer Form of Cardio Exercise
Just because you are still recovering from an injury does not mean cardiovascular activity is off the table. Swimming is one way to stay in shape safely while reaping the benefits of a challenging cardiovascular workout. It’s often the only way to maintain your cardiovascular endurance while you are still rehabilitating an injury. In some cases, regular laps at the pool have even improved the performance of some patients who were in recovery.
An often overlooked advantage of swimming is that it is an exercise that uses several different muscle groups, depending on the strokes you use. Upper-body muscles used during swimming include your latissimus dorsi, pectoralis major, deltoids, biceps, triceps and brachialis. Lower-body muscles include quads, hamstrings, glutes, gastroc, and soleus (calf muscles). Swimming also requires using your core muscles and helps strengthen muscles you do not usually use.
Swimming Techniques for Different Injuries
Getting back in the water after an injury can feel daunting, but swimming offers a fantastic way to rehabilitate and regain strength without putting undue stress on your body. However, choosing the right strokes and techniques can make a big difference in your recovery journey. Here’s a breakdown of some common injuries and how swimming can help you bounce back, along with technique pointers:
- Shoulder Injuries:
If you’ve had a rotator cuff tear or shoulder impingement, freestyle (front crawl) with a focus on smooth arm strokes can be a great option. Remember to keep your core engaged and avoid overextending your reach. Backstroke is another excellent choice, as it strengthens your posterior shoulder muscles and improves posture.
- Knee Injuries:
For knee pain or injuries like ACL reconstruction, water walking or jogging is a fantastic low-impact exercise. You can use pool noodles for added stability and gradually increase intensity as your knee heals. Consider flutter kicks on your back to strengthen your quads without putting pressure on your knees.
- Lower Back Pain:
Gentle backstrokes are your friend here! The sculling motion with your arms and the natural buoyancy of the water can ease pressure on your spine and improve flexibility. Freestyle can also be beneficial if you focus on maintaining a streamlined body position and engaging your core muscles.
- Ankle Sprains:
Once the initial swelling and pain is gone, pool walking is a safe way to regain ankle mobility. As you progress, try flutter kicks on your front or back to strengthen the muscles around your ankle joint. Remember to listen to your body and avoid any movements that cause pain.
Conclusion
Swimming, including gentle movements like walking in the water, is a highly beneficial, low-impact exercise for rehabilitation from ligament, muscle, or tendon injuries. Regular swimming has been reported to reduce the recurrence of back pain and strengthen supporting back muscles without the usual wear and tear of land-based activities. For those in Singapore, finding an accessible pool facility for water therapy can be a convenient addition to your rehabilitation routine.
At Hip & Knee Orthopaedics, we ensure our patients are well-informed about the best rehabilitation practices and methods. We recommend considering any suitable water-based activities for your recovery needs.
