If you’ve got knee pain, a hot tub and the proper exercises can help. In this article, we look at a few of the ways to help you on your road to recovery.
When you work out in a hot tub, the buoyancy of the water is easy on your joints. Plus, you can use hot tub exercises to strengthen your quadriceps which in turn relieves your knee pain.
For those of you who have knee pain from overuse or arthritis, you can get relief by strengthening your quads. These are a group of four muscles on the front of your thighs that connect your hips to your knees.
When your quads are strong, they are better able to absorb the shock they get when you walk, bend or exercise which helps with knee pain.
Hot Tub Exercises
You can use your hot tub for more than soaking. Hot tub exercises are great because the water provides buoyancy while supporting your body. Check out these exercises to help with your knee pain:
- Leg Lifts: Sit in your hot tub. Bend your left knee to a 90-degree angle with the left foot flat. Lift the right leg until it is as high as the knee. Hold for three seconds. Use your quads – don’t let your knee do the heavy lifting. Lower and repeat on the other leg. Do three sets of 10 each.
- Quad Contractions: Sit in your hot tub with your feet flat and back straight. Move all the way to the edge of your seat, lift both legs off the seat about four inches. Squeeze and contract the front of your thighs. Hold for 10 seconds. Relax for three seconds and repeat 10 times.
- Stretch: Stand and bend one knee and grab your foot. Pull against the resistance of the water, keeping the bent knee close to your standing leg for a deep quad stretch. Be sure and hold onto the wall for balance if you need. Hold for 30 seconds, switch to other leg and repeat twice.
Make sure to stretch at the end of your exercise session to improve your mobility and your flexibility. Once you’re on your way to building strength and stretching muscles, you’re likely to find some relief from your knee pain. Please consult with your physician before beginning any exercise program.
Image: Maarten van den Heuvel