Knee Exercises in the Pool

Swimming pools are excellent for performing knee exercises, especially for individuals suffering from arthritis or recovering from an injury. The water in the pool provides 12 times the resistance of normal walking, while at the same time helping to support the joints. Exercises done in the swimming pool have the added bonus of lessening the amount of body weight the knees are forced to support. Knee exercises done in water are therapeutic as they allow a full range of motion, while lessening the stress.

  1. Water Walking

    • A good knee exercise to start off with in the pool is simply water walking. Water walking provides the benefits of regular walking, without the added trauma placed on the knees by a person's full body weight. The buoyancy of the water helps alleviate the pounding the knees normally are forced to withstand. Start in waist-deep water and begin walking across the pool; try to mimic the normal walking motion you use out of water. Walk across the pool to the other side, then walk backward until you reach your starting point.

      Try to have your heel land on the bottom of the pool before your toes to help prevent you from bouncing. To make the exercise a little more difficult, raise your knees higher (up to your waist) as you walk. Pump your arms to help keep your balance. If you want to walk in deeper water, it is helpful to wear a flotation belt. It will help you remain upright.

    Knee Bends

    • Knee bends are another exercise that simulates an out-of-water range of motion. The resistance of the water helps strengthen the knees without forcing them to bear any weight at all. Start by sitting down on a step in the shallow end of the pool, so that only your head and neck are above the water surface. (You can always place a small bench into the pool, if necessary.) Grasp the sides of the step with both hands to help balance yourself. Make sure your knees are bent and touching the bottom of the pool. Raise your right leg from the floor until your entire leg is straight. Hold for two to three seconds then lower your leg back to the starting point. Repeat the exercise with your left leg. Perform 12 repetitions with each leg per set. Depending on your fitness level, you may not be able to do 12 repetitions at first. In this case, do as many as you can and work your way up to 12.

    Knee Lifts

    • Knee lifts stretch your knees and help to build strength, especially in individuals recovering from injury or surgery. Wade into the pool until the water level reaches midway up your chest. Stand straight against the wall of the pool for support. Raise your right leg until your thigh is perpendicular with your torso (it should form an "L" shape with your upper body). Reach down with both hands and hold your thigh in place. Now extend your lower leg until the entire leg is straight, then bend your knee to return your lower leg to its starting point. Repeat the range of motion with your lower leg 10 times, then release your thigh. Raise and hold your left thigh, and perform 10 repetitions of the exercise with your left leg. You want to try to do three sets with each leg. If you cannot do 10 repetitions per set, do as many as you can until you build your endurance level.