Swimming is often recommended for people who have joint pain, especially in the knees, hips, or other weight-bearing joints. Many people wonder if swimming is actually helpful or if it could make things worse. The good news is that research and medical experts agree that swimming is generally very good for joint pain, especially for conditions like osteoarthritis [1]. This is because swimming is a low-impact exercise, which means it does not put a lot of stress on the joints. When you swim, your body is supported by the water, so there is less pressure on your knees, hips, and spine compared to walking or running on land [7].
One of the main reasons swimming helps with joint pain is that it allows you to move your joints through a full range of motion without putting extra strain on them. This movement helps keep the joints flexible and can reduce stiffness, which is a common problem for people with arthritis [1]. When you swim, your muscles also get stronger, which helps support your joints and can reduce pain over time. Stronger muscles mean your joints do not have to work as hard, and this can make everyday activities easier and less painful [1].
There is strong scientific evidence that swimming and other water-based exercises can improve pain and mobility in people with knee osteoarthritis. Studies have shown that people who swim regularly report less pain and better movement compared to those who do not exercise or who only do land-based activities [1]. For example, a study published in the journal PMC found that swimming and hydrotherapy (exercising in water) both helped preserve cartilage and muscle integrity in people with knee osteoarthritis. The study showed that swimming reduced the breakdown of cartilage, which is the smooth tissue that covers the ends of bones in a joint. When cartilage breaks down, it can lead to more pain and stiffness, so keeping it healthy is very important [1].
Swimming also helps reduce inflammation in the joints. Inflammation is a major cause of pain and swelling in arthritis. Research has found that swimming can lower levels of certain chemicals in the body that cause inflammation, such as MMP-13, which is involved in cartilage breakdown [1]. By reducing these chemicals, swimming helps protect the joints and slow down the progression of arthritis. The same study also found that swimming reduced the activity of a signaling pathway called TGF-β/SMAD2/3, which is linked to joint damage in osteoarthritis [1]. This means that swimming does not just help with symptoms, but may also help slow down the disease itself.
Another benefit of swimming is that it improves muscle strength, especially in the muscles around the joints. When you swim, you use many different muscle groups, including the legs, arms, and core. Stronger muscles help support the joints and can reduce the amount of pain you feel. For example, the quadriceps muscles in the front of the thigh are very important for knee stability. Swimming helps keep these muscles strong, which can make your knees more stable and less painful [1].
Swimming is also good for your overall health. It improves your heart and lung function, helps you maintain a healthy weight, and can boost your mood. Being overweight puts extra stress on your joints, especially the knees, so swimming can help you lose weight or maintain a healthy weight, which in turn reduces joint pain [7]. Exercise in general is known to improve mental health, and swimming is no exception. Many people find that swimming helps them feel more relaxed and less stressed, which can also help with pain management [7].
It is important to note that swimming is not the only exercise that is good for joint pain. Other low-impact activities like walking, cycling, and water cycling are also beneficial [7]. However, swimming has some unique advantages because the water supports your body and reduces the impact on your joints. This makes it especially helpful for people who have severe joint pain or who find it difficult to exercise on land [7].
If you are thinking about starting to swim for joint pain, it is a good idea to talk to your doctor or a physical therapist first. They can help you choose the right type of swimming or water exercise for your needs and make sure you are doing it safely. Some people may need to start slowly and gradually increase the amount of time they spend swimming. Others may benefit from joining a supervised aquatic exercise class, where a trained instructor can guide them through safe and effective exercises [3].
There are also some things to keep in mind when swimming with joint pain. It is important to warm up before you swim and cool down afterward to prevent injury. You should also pay attention to your technique and avoid movements that cause pain. If you feel pain while swimming, it is a good idea to stop and rest. Swimming should not make your pain worse, and if it does, you should talk to your doctor or physical therapist [3].
In summary, swimming is a safe and effective way to manage joint pain, especially for people with osteoarthritis. It helps reduce pain, improve mobility, protect cartilage, and strengthen muscles. The evidence from scientific studies and medical experts supports the use of swimming as a beneficial exercise for joint pain [1, 7]. If you have joint pain and are looking for a way to stay active and improve your symptoms, swimming is definitely worth considering.
[1] PMC12605235
[3] ISRCTN88109611
[7] Pulsetoday.co.uk
