Warm Water Exercise and Arthritis

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.

Why "warm" water exercise

The use of heat is recommended for many people with arthritis, but not all. Your doctor can help you determine if it is appropriate for you. People whose arthritis symptoms respond well to heat have discovered many benefits. They have found that heat can, to a great extent, relax their muscles, decrease pain and stiffness, and allow them to move through their exercises and daily activities with greater ease.

Warm water is an especially good way to deliver and distribute heat to many parts of the body. Extremely hot water is not safe and is not necessary to get results. Mild heat is just as effective and easier for the body to tolerate. The water temperature should feel soothing and comfortable, not hot. In a pool, water temperatures between 83 to 88 degrees are usually comfortable for people who are exercising. People who are just soaking or doing very gentle movements while sitting in a spa, can usually tolerate higher temperatures. Soaking time will vary depending on the water temperature and an individual's tolerance to heat. New spa users should vary the temperature and length of stay until they can determine what is most comfortable. Start slowly, and extend the time in the spa as tolerated. For most people, soaking time should not exceed 10-15 minutes at temperatures between 98-104 degrees. Remember, too, that children and elderly persons are more prone to become overheated.

Doctors often advise that people with arthritis soak in warm water in the morning before beginning their daily activities. This is a time when many people find that pain and stiffness is at its worst. It may be just as beneficial to use spas or warm water pools at other times: in the afternoon to help relax muscles and joints after a full day of activities; to loosen muscles before doing exercises; in the evening before bedtime to bring on a restful sleep.

The Arthritis Foundation says the following in "Why Water Exercise?"

• "The soothing warmth and buoyancy of warm water make it a safe, ideal environment for relieving arthritis pain and stiffness.
• Immersing in warm water raises your body temperature, causing your blood vessels to dilate and increasing circulation.
• Water exercise is a gentle way to exercise joints and muscles.
• Water supports joints to encourage free movement, and may also act as resistance to help build muscle strength.
• Using a spa adds a component to the therapy - massage. Jet nozzles release warm water and air, massaging your body and helping you relax tight muscles."

Here are some tips from the Missouri Arthritis Rehabilitation Research and Training Center

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.