Hip pain is a common musculoskeletal issue that can make simple, weight-bearing activities like walking or standing uncomfortable. This discomfort often stems from inflammation, cartilage degeneration, or muscle strain around the joint. Moving in the water offers a therapeutic environment where the effects of gravity are minimized. Aquatic activity provides a low-impact way to maintain mobility and strength, which can significantly improve daily function.
How Water Reduces Stress on Hip Joints
The physical properties of water create a supportive medium that dramatically reduces the load placed on the hip joints. Buoyancy, the upward force exerted by the water, counteracts gravity and reduces the body’s weight. When immersed to the chest, a person bears only 25% to 35% of their body weight, reducing joint compression significantly. This decrease in joint compression allows for movement and exercise that would be too painful or difficult to perform on land.
The water’s viscosity provides gentle resistance in all directions as the body moves through it. This resistance helps strengthen the muscles supporting the hip joint without the high impact typically associated with weight training. Furthermore, the hydrostatic pressure exerted by the water helps to compress tissues evenly, aiding in reducing swelling and inflammation around the hip joint. This pressure also promotes better circulation, assisting in the delivery of oxygen and nutrients.
Gentle Water Exercises for Pain Relief
Water walking is a straightforward and beneficial exercise for managing hip pain. Performing this in waist-deep water engages the hip muscles while the water’s buoyancy reduces strain on the joint. Walking both forward and backward for controlled steps helps to strengthen the surrounding musculature and improve gait without the jarring impact of a land-based walk.
To improve mobility, gentle leg swings can be performed while holding the side of the pool for balance. Slowly swinging one leg forward and backward, and then side-to-side (hip abduction), uses the water’s resistance to build strength in the hip stabilizers. Keeping the movements controlled and within a pain-free range ensures the exercise is therapeutic rather than aggravating. These motions help increase the range of motion and flexibility in the hip joint.
Shallow-water exercises, such as partial squats or water lunges, can also be performed safely, as the water cushions the movement. For stretching, gently pulling the knee toward the chest while holding the pool edge can stretch the hip flexors and lower back. For those who wish to swim laps, the backstroke or a modified freestyle, using a gentle, small flutter kick, is generally better tolerated. Focus on slow, deliberate movements that prioritize range of motion over speed or intensity.
Movements to Approach with Caution
While aquatic exercise is beneficial, certain swimming movements can aggravate hip pain, particularly those involving extreme rotation or forceful flexion. The breaststroke kick is the most common culprit for swimmers experiencing hip discomfort. The characteristic whip-like motion involves a high degree of external hip rotation and adduction, which can stress the hip joint capsule and surrounding soft tissues. This repetitive, high-stress movement can lead to conditions like hip bursitis or tendonitis.
Similarly, high-amplitude or intense flutter and dolphin kicks should be minimized or avoided, especially during flare-ups. Forceful, repetitive kicking can cause strain on the hip flexor muscles and the joint itself. It is important to keep the kick small and controlled, ensuring that the movement originates from the hip and not the knee.
Any activity that involves abrupt changes in direction, twisting the torso relative to the legs, or forceful side-to-side movements should be approached with extreme caution. These motions can stress an already sensitive hip joint, leading to increased pain. If a specific movement causes pain beyond minor discomfort, stop immediately to prevent further irritation or injury.