还记得走路不疼是什么感觉吗?在水中锻炼可以再次获得那种感觉。医生们称赞泳池可以缓解关节疼痛。
里诺市内华达大学医学院的临床运动生理学家玛丽·桑德斯博士说:“在游泳池中锻炼几乎可以立即缓解疼痛和僵硬。”“即使你在陆地上行走不舒服，水的浮力也能让你在提供支撑的同时自由移动。”
Slip on your swimsuit and try these aquatic workout tips from Sanders.
Using the pool to relieve joint pain:
Start simple．从简单的向前走开始，肩膀与臀部对齐，手放在身体两侧。用你的脚跟引导，滚动到脚掌，然后用你的脚趾推开。摆动你的手臂与你的腿相对，沿着你的身体两侧推水和拉水。
Shift backward．来自日本的研究表明，在水中后退行走会锻炼更多的肌肉，尤其是脊柱、四头肌和小腿周围的肌肉，同时还能提高心率。这也可以帮助你保持平衡。从脚趾开始，然后向下推你的脚掌，滚动到脚跟，移动相反的胳膊和腿，同时用你的手把水推到身后。
Hit the deep end．身体浸得越深，关节承受的压力就越轻。如果你的肩膀或脊椎有关节炎，让你的上半身在水下可以增加健身的好处，帮助燃烧更多的卡路里，同时提高你的灵活性和活动范围。系上浮力带帮助你保持直立。
是安全的。Water shoes prevent slipping, webbed gloves add resistance to your workout and a buoyancy belt helps stabilize you.
The recommended water temperature for warm water exercise is 83 to 90 degrees, according to Cynthia Harrell, a physical therapist at Duke University Medical Center, Durham, N.C. Most people find temperatures in this range to be comfortable and soothing to sore joints and muscles, which makes exercise easier. In general, the slower the exercise movements, the warmer the water needs to be for most people.
You may want to look into aquatic classes for people with arthritis at YMCAs, health clubs, hospitals and rehabilitation centers. Also, check with a licensed physical therapist who can give you guidance on appropriate levels of intensity, duration and frequency of classes.
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Don’t forget to ask your doctor about necessary precautions whenever starting a new exercise.
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Water exercises for arthritis really help to reduce chronic pain. It also helps to lift one’s spirits. I would recommend this for everyone (with a doctor’s permission of course).
谢谢你，在一次严重的摔倒之前，我和一个教练在游泳池里锻炼，让我的手臂看起来不那么松弛。然后我摔了一跤，现在我得了关节炎，就是肩膀上的骨头，我以前从来不知道我有这种病。在水里是很美妙的，如果可能的话，也做热的，水的振动是如此的好，尤其是在寒冷的月份。
I enjoy your ideas for arthritis as i have alot of osteo arthritis.
I’ve been diagnosed with osteoarthritis in my hip and have been advised I need a hip replacement. I have been taking anti-inflammatory drugs for nearly one year now and despite also being prescribed Omniprazole to protect my stomach, I have been having some issues just lately. I have been attending Aquafit classes and swimming twice a week and have found a great relief in this. So much so that I decided to experiment a bit by coming off my meds’ completely. I am now on day 4 of no meds and to be honest have found no significant difference in my movement and my stomach feels so much better too. Makes me wonder if the meds were actually doing anything at all . I feel a vast improvement in my walking as the muscles seem to be tighter making walking and moving easier. I think I’ve found a solution to cope for a while anyway and might be able to delay the op too for a while. As I’m 60 I didn’t want to rush into anything but it worries me as to when the right time will be for the hip replacement. I don’t want to wait until I’m in agony either. Any advice on this dilemma would be much appreciated. Thanks
I swim 3 times a week and when I’m tired I walk I have a routine and try and stay for 35/45 mins each day I am a arthritis suffer Ostoarthits and fibro aslo I have chronic in my spine and have had two ankles replaced and have a lot more med problems but I’d have to write a book on them all I’m just trying to say don’t not give it a try as it does make you feel bett in mind and body start walking first and on from there good. Luck xxx
I teach Arthritis Foundation water exercise classes at a retirement community. I have several students in their 70’s and 80’s tell me that they have found relief in shoulders, back and knees from exercising in the water. They can tell when they miss a few weeks and are eager to get back in their exercise in the water routine.