Benefits of Swimming for Injury Rehab and Active Recovery

I have been dealing with some nagging joint pain and I am thinking about adding swimming to my routine for active recovery. I have heard that the buoyancy of the water is great for taking pressure off the joints while still getting a good cardiovascular workout.

Do any of you lifters use swimming as part of your rehab? I am a bit worried that the overhead motion of swimming might aggravate my shoulder issues. Is there a specific stroke that is better for people with upper body injuries?

I am also wondering how often I should go. I do not want it to interfere with my strength training sessions but I think a couple of times a week might be beneficial. If you have a specific swimming routine for recovery please let me know.

I can speak to this, Chris. Swimming is almost unparalleled for joint pain because of the buoyancy. Being in the water reduces your effective body weight by about 90%, which takes the load off your knees and lower back while still allowing you to get some resistance training in.

Totally agree with VancouverDave. I used it for my shoulder rehab after a lifting accident last year. The resistance is constant throughout the entire range of motion, which you just don't get with free weights. It's a much more "controlled" way to build strength back up.

I have been looking into this myself and honestly the options are overwhelming. Do you guys focus on specific strokes? I feel like butterfly would be a nightmare for someone with a bad back.

Definitely avoid butterfly, Mike! Stick to breaststroke or a very gentle crawl. If your back is the main issue, even just walking in the shallow end provides enough resistance to help without the risk of overextension.

I'm a big fan of using a pull buoy. It keeps your legs afloat so you can focus entirely on your upper body movement without worrying about your kick or lower back alignment. It’s been a game changer for my recovery sessions here in Leeds.

Does anyone else find the chlorine really dries out their skin? I love the workout, but my eczema flares up every time I hit the pool in Toronto. Is there a way around this or should I stick to the lake in the summer?

@MapleLeafFan - Try showering before you get in and applying a thin layer of coconut oil. It creates a bit of a barrier. Also, look for salt-water pools, they are much gentler on the skin than the traditional chlorine ones we have in London.

Great tip, LondonLad. Chris, another benefit is the hydrostatic pressure. The water pressure actually helps with inflammation and swelling in the joints. It's like wearing a full-body compression sleeve.

I never thought about the pressure aspect. That explains why my ankles feel so much better after a swim.

Just don't overdo it. It's easy to forget you're working hard in the water because you don't feel the sweat. Keep an eye on your heart rate if you're using it for "active recovery" and not a full-blown workout.

Exactly! If you're gasping for air at the end of every length, it's not recovery anymore, it's just cardio. Slow and steady wins the race when you're rehabbing an injury.

Has anyone tried aqua jogging? It looks a bit ridiculous with the belt and everything, but for runners with stress fractures, it’s a lifesaver.

I've seen people do that at my local gym. Looks like hard work! I prefer a kickboard myself. Great way to isolate the legs if you have an upper body injury.

I'll stick to the basics for now. How many times a week do you guys recommend for recovery?

Two times a week is plenty if you're still lifting. I usually go on my "off" days just to get the blood flowing and clear out some of that lactic acid from the heavy sessions.

Agreed. Over-swimming can lead to shoulder impingement if your technique is sloppy. Quality over quantity.

One thing I'll say—make sure the pool is actually warm. If it's one of those freezing competition pools, my joints just seize up and I feel worse than when I started.

True! A hydrotherapy pool is the dream, but they are hard to find in the city.

If you can't find a warm pool, just spend 5 minutes in the sauna after your laps. It helps the muscles relax after the cool water.