Three Simple Water Aerobics Exercises for Soothing Chronic Knee Pain

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Three Simple Water Aerobics Exercises for Soothing Chronic Knee Pain

February 6, 2020


Chronic knee pain is often a textbook sign of a more serious condition, such as osteoarthritis, injury, and several forms of degenerative disease. Here at Longevity in Oklahoma City, we’ve seen just how severe these conditions can get without the help of some good old-fashioned exercise and personal maintenance.

Although it’s typically thought of as only a method for reducing the symptoms of arthritis, water aerobics can actually be a highly effective form of physical therapy for almost any patient with almost any joint-related condition. We recommend mixing these exercises into your rehabilitation process for faster, more natural relief.

What Makes Water Aerobics Work?

Because the swimming pool reduces the force of your body weight by roughly 90 percent, a major load is taken off your joints. In this semi-floating state, you will be able to move around without having to worry about putting a harsh amount of stress or shock on your knees.

As the water reduces pressure on your joints, your muscles will actually begin to experience increased resistance. This means every stroke and step works to strengthen weakened or damaged muscle tissue, adding further support to the joints.

Whether you’re looking to reduce arthritic symptoms, speed up recovery from an injury, or simply to protect yourself from future wear-and-tear, these exercises are sure to improve your condition over time.

Technique 1: The Forward Lunge (five to eight minutes)

  • Begin by standing straight up in waist-deep water. Feel free to use the side-wall of the swimming pool for support.

  • Take one long step forward while bending your knee slowly, until your leg is making a 90-degree angle. Do not let your knee bend past the tips of your toes, or you might risk putting too much pressure on the joint.

  • Gently move back to the starting position and repeat the process with your other leg.

  • Begin picking up speed as you alternate legs, until you are moving as quickly as you can without feeling any pain.

Technique 2: The Hacky Sack (three minutes)

  • Begin this exercise in chest-deep water. Rest your back against the side-wall of the pool for support if necessary.

  • Raise one leg to a 90-degree angle. Gently rotate your hip to an open position.

  • Lightly touch the inside of your ankle with your opposite hand.

  • Return to the starting position and repeat the motion with your other leg.

  • Repeat the process, gradually increasing speed with each motion until you are moving as quickly as is comfortable.

Technique 3: The Squat Jump (two minutes)

  • Begin by standing in waist-deep water.

  • Shift your hips to an open position, and lower yourself into a squatting position. Make sure your arms are fully stretched forward.

  • Hop upwards, rising out of the water as high as possible. Lower your arms to your sides as you jump.

  • Land on the balls of your feet to soften the impact on your knees and ankles. Return to a squatting position as you land, and repeat the exercise as quickly as possible without causing discomfort.


Though these techniques are designed to significantly reduce knee pain due to stiffness and inflammation, they should not be considered a replacement for medical help. Conditions such as osteoarthritis have no known cure, and physical therapy is only one element of the complex injury recovery process.

So, what is one to do when exercise isn’t enough to combat chronic pain?

Your friends at Longevity are here to help. As a Board-certified Pain Medicine and Rehabilitation physician, Dr. Darryl D. Robinson has been using state-of-the-art treatments to help patients overcome chronic pain for nearly two decades.

These treatments utilize the body’s natural healing elements to repair damaged tissue and restore range of motion without the need for surgery. Experience renewed wellness and mobility for months!

Want to know more about how our cutting-edge treatments can help you return to a happier, healthier way of life?

Call us today at 405-703-4950 to schedule your evaluation.

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