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Rehabilitating Leg & Foot Injuries Through Water Aerobics

by Sensei Charlaine Engelhardt

One Spring, I had twisted my knee and stressed a tendon in the arch of my foot at a tournament in a forms event. The pain didn't demand my attention until after I had finished, then I bowed out to the judges. Small twinges were there as we received our awards. It was when I began to walk over toward our group that I realized ice and tape were definitely needed. In the weeks afterward, ice, tape, and my best tennis shoes (with arch supports) were my constant companions. Crutches or a cane were out of the question in my mind, but I really should have swallowed my pride this time. Healing was set aside to pack and move to Elmore so Don could begin pastoring at Bethel United Brethren Church. We had a lot of help, but I still had a lot of climbing, lifting, boxing, loading, unloading, and unpacking. Moms usually are the ones who do the majority of these kinds of things, mostly because we are particular. I had gone to the doctor who told me keep doing what I already was doing, but to stay OFF it. At any rate, our new congregation wondered if they would ever see me without a knee brace and ankle brace or a bit of a limp. I am happy to say that I have been able to work out barefoot (our system trains in shoes, but barefoot work conditions the feet for breaking wood and concrete). I have the Lord (He is the Great Physician who sometimes lets us suffer from our own stubbornness!) and His use of water aerobics to thank for the healing I have experienced.

Why would water aerobics help rehab injuries? First, I had been taking it at our local YMCA as a cross training measure. The perceived exertion is lower because of the buoyancy and reduced effects of gravity. My aerobic conditioning greatly improved overall. After doing the same set of forms for the zillionth time, the effects of martial arts practice diminished because my body had become used to these workouts. I needed to introduce my body to a different workout to alternate with martial arts training. The strength training using the water bells and bands working with water resistance and aerobics keeps lactic acid from building up in the muscles, unlike that of strength training with weights. Second, I knew I didn't want to have to start from scratch again trying to get back into shape after healing. I strapped up my foot and knee with braces and took pain meds before getting into the pool. My instructor made recommendations that would help me prevent re-injury. There were times that I had pain and could not do a particular group of moves, but I did the alternate moves or just jogged instead. When I took the water aerobics course for credit at BGSU, my instructor said that it was not unusual for athletes to use water aerobics to rehabilitate injuries, minimizing the detraining effects. She also gave me some tips that helped aid my healing process along.

Here are some things that I learned from this adventure:

  • You are working against the current and surface tension of the water for your strengthening. Open hands and stretch fingers for better resistance.
  • Never stay on the balls of your feet when jogging, cross-country skiing, doing rocking horses, or anything else that requires your feet to repetitiously touch the bottom of the pool. Work from ball to heel to keep from getting a Charlie horse in your calf.
  • The same moves you do in the water usually cannot be done very easily on land. You will wear out very fast on land with the ones you can successfully do on land.
  • The buoyancy takes the stress off the joints which gravity places upon them on land. However, you will have some different stresses from the resistance of the water, so go slow in the beginning.
  • Suspension versions of moves reduce the amount of stress on damaged knees, ankles, and feet. This also increases the aerobic effect.
  • Aerobic activity aids the healing process by circulating the blood to the affected areas, thus moving old blood from healing bruises out of the area. Ice the injured area(s) immediately after the workout to reduce swelling, then wrap properly.
  • Avoid "Jacks" with lateral knee injuries. Find other moves that don't put stress on the sides of the knee. Kneecap injuries should avoid rocking horses and anything that causes jarring of the knee joint until you have no pain when you walk.
  • Go into deeper water or uses a Pool Noodle to keep your body afloat so you avoid stressing the arch, ball, or heel with any foot injury that is painful. Water jogging with an Aqua Belt may be best to start with if your injury is fairly new. This works with any foot or leg injury since you can control your motion better and there is no impact nor pushing off the pool floor.
  • By all means, avoid jumps! These jumps put stress primarily at the push off, but some with the landing.

When you feel that your injury is improving, and you can use the pool at your own leisure, try doing some of your martial arts moves in the water. Balance and coordination is worked differently because of the movement of the water and buoyancy. It helps refine moves for basics and forms.

Always check with your doctor about the extent of your injuries and the proper treatment. Minor fractures and tears must have medical treatment and may even require surgery. Toughing it out with no idea of what damage you have could cause permanent damage and physical impairment.

copyrighted 2000 Charlaine Engelhardt all rights reserved