Written by Dr Reshma N Babu

Medically reviewed by Dr Godmi Tresa

Updated on February 11, 2025

How Do You Benefit From Swimming for Joint Health?

Swimming, the water game, which most of us loved doing as a child, is a lower-impact way of keeping up with your joint health and, of course, your overall fitness. This blog will help you explore the relationship between joint health and swimming. Further, explore the sport's benefits for rehabilitation and fitness. 

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Is Swimming a Practical Approach to Joint Rehabilitation?

Swimming is one of the most suggested exercises for people with joint issues. This low-impact, full-body exercise leaves your body with less wear and tear to your joints compared to other high-intensity, sometimes low-intensity exercises.

Know How Swimming Helps Joint Health

Swimming is one of the few exercises that comes under a one-fits-all approach. Why? Because it suits people of various ages, conditions and activity levels.

This equal-opportunity physical activity takes much less toll on your joints than other physical activities like walking, running or cycling!

Let's check out a few 'joint benefits' of swimming:

Improved Circulation

Swimming can help you improve the blood circulation through your joints. Further, it speeds up the supply of oxygen and nutrients to your joints, making them more supple and functional.

Reduced Inflammation

Swimming helps reduce joint inflammation when compared to other physical activities. How? It provides lesser stress on the joints by reducing the effects of gravity compared to other exercises.

Enhanced Range of Motion

Swimming makes your stiff joints supple by improving blood supply and, thereby, improving the lubrication of joints. Therefore, it enables you to access an improved range of motion.

How Does Swimming Support Joint Rehabilitation?

Now let us answer the question we have been looking for: what makes a swimming joint friendly?

Swimming, as you have read earlier, takes much less toll on your joints, reducing wear and tear on your overall joint health. Why is it so? 

This is because, in swimming, the buoyancy of the water is the saviour as it lessens the impact of your weight on your body. Just like how your whole body feels free when you float in water, it helps your joints feel free from the extra weight they bear during general physical activity.  

How Does Swimming Promote Joint Pain Relief?

Swimming supports joint pain relief for people undergoing the following health conditions:

Osteoarthritis

Swimming is one of the best exercises for people with arthritis. It helps them improve their joint flexibility with enhanced circulation and reduced inflammation.

Obesity

Swimming helps with better and more efficient weight management in people. Weight reduction takes offload from your joint.

Fibromyalgia

Swimming can help improve overall mobility and reduce stiffness in people with fibromyalgia.

Enhancing Joint Mobility Through Swimming

It is essential to seek professional help if you are a beginner, and also, it is important to note not to try different strokes all at once as it may leave you exhausted. Listen to your body, know your limits, and wisely schedule your swimming sessions so you can effectively utilise your energy levels.

Check out these tips to enhance your joint mobility through swimming:

  • Begin with simple exercises in the pool, like forward walking.
     
  • Practise backward walking. Doing so helps you to tone your muscles, especially your hip and limb muscles, along with ensuring joint health.
     
  • Keep your upper body submerged. Doing so will aid in decreasing the load on your joints, increasing mobility and joint fitness.
     
  • Safety gear is essential. Make use of pool slippers and buoyancy belts for better stabilisation.

Swimming Workouts for Joint Mobility and Arthritis Management

The following types of swimming workouts are known to improve joint pain and mobility, especially in arthritis:

  • Water walking
  • Forward lunge
  • Jumping jacks
  • Hip kickers
  • Sidestepping
  • Frog jumps

It is better to seek professional help before planning for water exercises in case of inflammatory joint conditions. Also, it would help if you took the required precautions to ensure a safe exercise.

Make sure to hydrate your body well and wear safety gear. It is also important not to stress too much on your body while exercising as it may exhaust you.

Warm Water Swimming: Is it Ideal for Arthritis?

  • Since higher temperatures can instantly relax your muscles and joints, heat reduces joint and muscle pain for those with arthritis.
     
  • Warm water causes your blood vessels to dilate, improving your circulation and promoting a quicker healing effect in case of joint injuries. 
     
  • Most arthritic water programs are conducted in hotter waters as it is a low-impact exercise, where your healthcare provider sets the temperature between 90-100 degrees Fahrenheit.

However, it is advised not to swim in water that is too hot as it can cause burns and other complications. Always ensure the water is warm enough to swim comfortably. 

Conclusion

Swimming is a preventive and curative strategy for joint health conditions. This underappreciated exercise strategy can help you get better with many joint conditions like arthritis and manage joint health. 

Get moving without the ache!

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Dr Reshma N Babu

Dr Reshma N Babu is a passionate, young Ayurveda doctor who strongly believes in sharing the warmth of her knowledge in Ayurveda medicine in caring for people who are suffering from physical and mental imbalances. Dr. Reshma highlights Ayurveda not just as a medical science that cures disease but as a way of living.