Community Aquatics for Decreasing Pain By Robbie Boon, R.N., B.S.N.

 Many rehab departments recommend gentle exercise to decrease joint pain especially for arthritis. Hydro therapy is a light resistance and low gravity form of therapy that may prove useful in every form of arthritis and is recommended by the Arthritis Foundation. Water temperature is about degrees Fahrenheit with low impact and no endurance component. Pain Management and Aqua Therapy

Retrieved from Alteneder and Hornbeck, 2003, p.447

 In the shallow end of a pool with approximately 3 feet in diameter space distance away from each individual begin by  walking in place for about 1 minute then  alternating forward,  backward,  and sideways with some light energetic music.  This is to be completed in approximately (5 minutes total). Water Walking

 Partner up and go to the step and assist one another to gradually stretch with foot up behind you for the Hamstring. (Only do this to where you are comfortable and do not hurt yourself.)  Then at the steps assist in placing the foot ahead of you and with the foot elevated and toe pointing up stretch the calf.  Return to your spaces of about 3 feet apart and stretch arms above, (it may be easier to lower yourself where shoulders are covered in water) in front, and behind.(Total of 5 minutes) Walk / Stretch in Water

 Short periods of drawing circles with extremities at various diameters start with right arm (30 seconds)  Left arm (30 seconds)  Right leg (30 seconds)  Left leg (30 seconds)  Repeat for another repetition Circles

 March in place for approximately 1 minute  Stand and raise yourself on your tippy toes where you feel like you are rocking for approximately ten times. Marching / Heel Raises

 Place arms over head gradually by lowering body into the water and move arms as you can.  Alternate movement is to clap hands in support of the others. Arm Raises

 Walk in Place for 5 minutes  gather in a circle to congratulate one another for a job well done.  Assist each other in leaving Cool Down

Alteneder, R.R., & Hornbeck, C. (2003). Focus on you: Advocating for aqua therapy; here’s. what women need to know about exercising in water. AWHONN Lifelines, 7(5), Aquatic Exercise Association. ( ). Standards and Guidelines. Retrieved June 26, 2013 from Arthritis aquatic classes – Knee Guru (n.d.) Retrieved June 26, 2013 from Arthritis Foundation. (2013). Resources Community programs for better living. Aquatics. Retrieved June 25, 2013 from Winters C. (n.d.) Arthritis Today. Retrieved June 25, 2013 from active/activity-types/water-walking.php References