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Water Exercise, Advanced Walking (Aquatic Therapy) - Ask Doctor Jo
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- Опубликовано: 7 июл 2013
- Water Exercise, Advanced Walking (Aquatic Therapy) www.AskDoctorJo.com These advanced water exercises in a pool will help get your walking or gait pattern back after an injury. They are also a good way to warm up before a water workout. For more aquatic therapy exercises, visit www.askdoctorjo.com/category/c...
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• Water Exercise, Standi...
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
www.AskDoctorJo.com
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Always use CAUTION with Exercising in a Pool:
If you can't swim, don't do these exercises unless there is a certified lifeguard on duty.
More Details About This Video:
Once you have mastered the standing exercises in the pool, you are now ready for the more advanced walking exercises. These are basically putting the standing exercises into a dynamic walking movement. It is important to keep proper posture while doing these.
First is what we call the soldier march. It is pretty much a straight leg raise while walking. Keep your knee straight and locked out. Pull your toes up towards you into dorsiflexion to keep your knee from bending. Kick through the water only as high as you can go without leaning back.
Next is the hamstring curl kick. Just like when standing, your hip should stay in a neutral or slightly extended position. If you bend your hip up, you are working different muscles. It's almost like you are clucking like a chicken! Then there are the Rockette kicks. Bend your knee up into a march position, then kick your leg straight out and step forward. If that is too much of a stretch, don't bring your knee quite as high. Now you are going to walk on your toes, just like you are in high heels. Try to stay up on the toes the whole time without touching your heels to the ground. Then switch to walking on your heels. Try not to push your bottom back; you are lifting your toes, not leaning back. This really forces you to straighten your knees into extension, so be careful if you have a knee injury.
Finally, you are going to squat sideways. Remember to keep your toes facing forward the whole time. As you are stepping out, that is when you want to squat, and as you are standing back up, bring your feet back together. It is one fluid motion; try to move the whole time.
Water Exercise, Basic Walking (Aquatic Therapy):
• Water Exercise, Basic ...
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.
Buy a printable worksheet with the Walking Water Exercises in this video here: www.askdoctorjo.com/advanced-water-walking-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ruclips.net/user/askdoctorjo*
You're welcome!! I hope they help!!
I was given the okay to go back to the gym but only use the pool for the next month. I'm recovering from a sprained ankle and bruised bones and tried these exercises today. I felt like I had a real workout. Thank you for posting these helpful videos on how to safely exercise when recovering!
Just found your videos. I'm a personal trainer working with a client who needs work for balance and weight loss, and your content has been super helpful!
Core and back exercises are the best. I have some core/back strengthening exercises in prone (on your stomach) and in quadruped (on all fours). Both might help if you want to check them out! Good luck!!
Yes it will, and it is great because it is in a low impact environment. So yes, you can do them even with knee problems, but don't continue them if it makes the pain worse!! Good luck!!
Good luck!!
This is great! I've just started a water walking club and these tips were very helpful.
Thanks allot for your reply. I appreciate all the work you are doing.
Thank you for these videos. I recently fell and haven't been able to do my regular exercise routine. I have access to a pool once or twice a week so the exercises you featured are helping me get back into shape without putting extra pressure on my lower back and knees.
You're welcome.
Ty Dr Jo..I go to my gym pool at least 3-4 times a week because of my neuropathy (from diabetes) and i'm always looking for new water exercises to do..I finally found some tks to your videos that will not put so much pressure on my feet and legs
You're welcome. Good luck.
Great!
Yes I can do this
Could you please show exercises just for low back and herniated disk problem or confirm if these ones work for that problem?
I'm gonna do them rn
I’m looking for exercises to do in my pool during the summer months when it’s too humid for walking. Are these exercises as beneficial as walking? How many repetitions should we do?
Excellent video , Thanks
+EndPur You're welcome, and thanks!
Thank you 🙏
You're welcome.
Very helpful. Thanks
You're welcome.
Thx for the info
You’re welcome.
Thank you Doctor for sharing your knowledge GOD BLESS YOU AND YOUR WHOLE FAMILY INSHA-ALLAH AMEEN 🙏🏿🙏🏿🙏🏿🙏🏿
You're welcome, and thanks.
Is it useful for chondromalacia patella syndrome
Very inspiring
Thanks.
Hi doctor ,my daughter is 22 months old she cannot walk we did for her clubfoot surgery ,but she had weak leg muscles what kind of aqua exercise you recommend me please ? thanks , ....I am sherko from Iraq -Kurdistan region
I notice that you are wearing weight around your ankles. Do you recommend them for water walking? Are the specific for the water?
Do you know if there are any water aerobic exercises for people with Parkinson's?
Thanks so much for including pool exercises in your illustrations. Is this Water Exercise, Advanced Walking the next level up from your BASIC GAIT EXERCISES IN A POOL or are there pool exercises that should be done before BASIC GAIT EXERCISES IN A POOL? Do you have a list showing the level of progression of each series? About how long do you allow before starting the next phase of more advanced exercises? For example, maybe a month of increasing endurance time before going to the next level.
You're welcome! The basics are a good place to start for walking and standing. Once you can build your endurance up to being in the pool to about 45 min without any soreness or fatigue afterwards, you can slowly try some of the advanced ones. It's really different for everyone, and what specifically you are doing them for, so it's hard to give an amount of time. It can range from one week to one month.
@@AskDoctorJo That's a great guideline. Thanks. If someone also needs the traction exercises in the deep end of the pool, how does that fit in the overall program?
You're welcome. You can do the traction at any time, even the first session. Maybe just start with a few minutes of it the first time though, and slowly work your way up to 5-10 minutes.
This will help to make the legs muscels to be stronger? can we do these if we have knee problems?
Can we do these aqua exercises if knee is paining slightly
thanks
You're welcome.
What aqua exercise is good for my back
Is walking backward beneficial in water? I read that it is on land but I'm afraid of falling. Thank you. Love the videos.
Thanks! Yes, definitely. Good luck.
I'm suffering from L5-S1 disc bulge and it pains in my lower back near the spine pretty much throughout the day (except when I'm swimming ). Can you please suggest something that will reduce the pain?
Can I do these exercises at the beach?
hi ive been doing some of your excerices i find them very helpful but im in a pool with no guard on duty and i cant swim i have bought 2 pairs of pool shoes but they are really slippey could you recomened a pair i checked your site but could not see any thanks
The pair I am wearing in the water are called Ryka water shoes. They are just like tennis shoes except they have holes in the bottom to drain the water. They are a little more expensive though, but might be worth it to get the grip. Good luck.
I had a right hip arthroscope in Dec to repair a labral tear and an impingement as well. I have seen that it is not recommended for hip surgery patients to wear ankle weights? My surgery was DEC 5th 2014. I have been told by my doctor that I can start jogging but it hurts to bad so I wanted to start swimming. Should I wear ankle weights?
Jessica Crockwell If you are jogging in the water, I would not wear ankle weights, but if you are just exercising, I think it would be okay to wear ankle weights. They are not going to put anymore stress on your hip than jogging. Good luck!
Hi, i have a bulged disc in L4/L5 and my doctor asked me to practice swimming as much as i can. I'm doing a freestyle and back strokes. Does walking in the water and practicing your standing/basic walking/advanced walking exercises help strengthening core muscles?
Yes. I also have some specific ones to help with the core: www.askdoctorjo.com/category/catagories/aquatic-therapy. Good luck!
I’m so glad I found your videos. I’ve been doing water walking for about two weeks now and I can’t believe the improvement in my walking with less knee pain, I feel stronger already. I will have to add some of these more advanced exercises to my routine in the next few weeks. In these videos I see that you are using ankle weights. At what point do you suppose it would be advisable for me to add ankle weights to my routine?
I'm glad you are feeling better. Unfortunately, I don't know that answer since I can't evaluate you. Everyone is different, but in general, water ankle weights can have many benefits. Smaller ones like I am using help more with balance in the water and tend to keep people a little more grounded if they feel like they are slipping a lot. They can also add resistance, but just like on land, it's best to start out with a small amount and slowly progress since it's easy to overdo it in the water.
@@AskDoctorJo Understood! Thanks for taking the time to answer.
@@damfino1964 You're welcome!
Hi Dr Jo. Which of these aquatic exercises do you suggest would be good post Total Knee Replacement - 2 months afterwards.
thanks in advance
joengmann If you haven't been in the water yet, I would start with the basic ones, just to let your body get use to it. The water has a very delayed reaction, so even 40 minutes in the water the first time might wear you out and make you a little sore. I would start with these: www.askdoctorjo.com/content/basic-gait-exercises-pool and www.askdoctorjo.com/content/standing-exercises-pool Good luck!
Hey dr jo if you have chondromalacia patella will water exercises help? What is the best way to reduce the swelling if you do have chondromalacia patella? Can you get chondromalacia patella if you patella tracks toward your quads?
hi Yes, water is a great place for any kind of knee injury. The water should also help with swelling because of the hydrostatic pressure of the water. Also, icing for 10-15 minutes 2-3 times a day should help. Yes, it is basically wear and tear of the cartilage, so if the patella is not tracking properly, it could cause it. Good luck!
Thanks Dr Jo. May I know what are you wearing around your ankles?
You're welcome. They are water ankle weights.
Hello doctor Jo...will these excercises help for chronic pain due to Avascular necrosis or Osteoporosis 4th grade of hip joint
They should help.
This is great, thanks Dr. Joe! I just had a discectomy at L4-L5 level, I stated physical therapy and have been cleared to get into the water. I'm dealing with a lot of muscular instability, can you suggest exercises that I can do in the water? Also, I'm 5'10, how high should the water be to really give me support as I exercise?
I have several aquatic videos if you want to check them out on my website: www.askdoctorjo.com/category/catagories/aquatic-therapy and www.askdoctorjo.com/category/catagories/aquatic-therapy?page=1 Start off with the simpler ones in about chest deep water, and then progress to harder in shallower water! Good luck!
AskDoctorJo
Hey Dr Jo, is it fine to do if i have a ACL tear?
As long as you are cleared by your doctor to do exercises, it should be fine.
Hey Dr Jo, I noticed that you wear sneakers in the water. Are those special water shoes, and should I wear any while exercising in my pool? If yes, where can I find those shoes, and wha are they called?
I like them because they give you a little more traction in the water, and if you are walking a lot and often, they will protect the bottom of your feet. Brand doesn’t really matter. You can buy some generic ones for probably $5-10 on Amazon. Mine are called Rykas. More expensive, but also more like tennis shoes.
How heavy are your ankle weights. I have 2lb ones. Also, how many reps do we do of each exercise ! These look great. Thanks!
You're welcome! The ones I have on are 1.5 lbs each. As far as reps, It's different for everyone depending on what your diagnosis is, how long you've had it, and how your body reacts. The information in this video may help: ruclips.net/video/Uo2Bz7F339I/видео.html
Hi Dr Jo what shoes u are wearing for walking in the water
This video was done several years ago, so I don't really remember (they were not a name brand). If you want something really sturdy like a running shoe in the water, Ryka brand is good, but expensive. But you can buy many different kinds online depending on how much support you want ranging from $10 - $50.
Dr. Jo, hi!!
So, I'm about to start working out in the pool after a bad ankle fracture and I really like your videos. The question is, do I need those special shoes? Can I do the exercises with my bare feet? Thanks!!
You don't need water shoes, but they do help with gripping the bottom of the pool (it can be slippery). If you try it a time or two, and decide you are slipping a lot, you can get some very inexpensive water shoes from many different places. Good luck!
Thank you very much!!! :3
You're welcome!
I have subscribed, plz are there aqua exercises for belly fat?
I have several aquatic videos for cardio workouts. You can find all my videos on my channel: ruclips.net/user/askdoctorjo
Dr. Jo, I have 2 issues - torn rotator cuff and hip bursitis, which aquatic exercises will help these issues? Thank you!
I would start with the basic ones first. When you do the walking exercises, you can make movements with your arms in the water to help with the rotator cuff. You can find all the videos here: www.askdoctorjo.com/category/categories/aquatic-therapy Good luck!
Thank you!
You're welcome!
What are you wearing on your ankles? Are they added weights for the workouts?
They are water weights. Weights work a little differently in the water. They do give some resistance through the water, but they also help stabilize the legs as well.
ANy recommendations for water weights like you are wearing ? I been pool walking but need more challenge. thx. great video!
Thanks! The ones I am using in the video are by Sprint Aquatics, but Kiefer also makes good ones you can get through Amazon here: amzn.to/49yAJ7O (affiliate link).
@@AskDoctorJo thank you. I ordered.
@@KarenBeckerPhoto You're welcome. I hope they help!
Hello, I have bad fibromyalgia, I tried your gait exercises in the baby pool hip height. that seemed to go ok. then I went in the main pool and walked a bit more chest height. Which depth is easier on the muscles? THEN I SWAN FOR ABOUT 2 MINUTES breaststroke and used float to just kick my legs a little. Today I have bad chest muscle pain, I had bad costocondritus, which I worked hard to get rid of with exercise. I realise I just shouldn't use my chest muscles or arms in the water as it is not worth this pain. will staying in the small pool and walking be benifcial, or doing something with a noodle? Thanks in advance. my gp and physio both said being in water would be good
It sounds like it was probably the breaststroke that caused the pain. The upper body movement puts a lot of pressure on the chest area/pec muscles. So I would definitely hold off on that. I think the walking (and even with arm movements for that) should be fine. Unfortunately, I really don't know for sure without getting to evaluate you.
AskDoctorJo thanks for the reply, yes my chest is hurting a lot, taken tramadol, hopefully it will pass in a few days, amazing how so little can do so much damage. I will definitely do the walking.
You're welcome. Good luck.
AskDoctorJo just went and did forward backward and sideways walking 5 widths of each, no arms. Water in child's pool only comes up to my thighs but the shallow is part of the big pool comes upto my shoulders. So I guess shallow is best?
@@missfunk5 I see that Dr Jo didnt respond, but I have been told by two physical therapists that big pool is better. You want water to cover most of yur chest. (BTW, I also have fibromyalgia)
this looks like it would really help me with my ankles I know walking would help too but my ankles will some times just give out on me like if I'm stepping down from a high step or trying to get in my father's truck and some times if Im running I tried going to a jem and just when I thought it was working they gave out on me as I was running in place that was a bit inbearising for me so I haven't been back sence but I now have some boots that prevent that from happening at all when I wear them but it still happens when I'm not wearing them and I have tried talking to people about it docters and family members but they all say the same thing -you need to walk more- which is true but having my ankles give out and falling hurts so this looks like it would help me I can look forward to hopefully wearing other kinds of shoes agin and not just hiking boots all the time thank u for sharing this ^_^ (sorry if I spelt anything wrong I don't spell that good XD)
+Maru Shard 27 You're welcome! I hope they help! I have other aquatic exercises too if you want to check them out: www.askdoctorjo.com/category/catagories/aquatic-therapy Good luck!
Hi, Dr. Joe. I am Suffering from L4-L5 disc bulge from almost 3 years. I am Following your Advance water excercise and some streches excercise . I want to ask you that for how long i can continue this excersice? please reply me
You can do it as a maintenance program.
thnx Dr. joe
Can you tell what and where I can buy ankle weights similar to what your using?
The ones I am using in the video are by Sprint Aquatics, but Kiefer also makes good ones you can get through Amazon here: amzn.to/49yAJ7O (affiliate link).
can you give me a good exercise for reducing the stomach fat in water
I don't have a video for that.
can you pl tell r u wearing weights on your ankle .
Yes, but weights don't have to be worn.
How many sets of each exercise do you recommend to get started?
I would only recommend about 1 minute of each to start. Good luck!
Thanks for the quick response
You're welcome!
Hi. Is it necessary to wear shoes while doing the exercise or I can do it on barefoot?
They can be done barefoot.
@@AskDoctorJo Thanks, good to know!
You're welcome!
Are those waterproof weights
Yes. The ones I am using in the video are by Sprint Aquatics, but Kiefer also makes good ones you can get through Amazon here: amzn.to/49yAJ7O (affiliate link).
👍🏽
:-)
Hey! Found your channel. Starting a walking program tomorrow in the pool. L5/S1 laminectomy. Any suggestions?
Start of slow, even if it feels easy. Do less than you think you can the first few times. Aquatic therapy usually feels easy while you are doing it, so it's easy to overdo it.
@@AskDoctorJo thank you! I will make sure i go slow for a bit. Thanks for the quick response. I find your videos helpful
You're welcome!
Can I walk like this with meniscus tears in both of my knees???
As long as you're not feeling pain while exercising the area of pain, then it should be okay. Remember, while it may not cure the meniscus, you can train other parts of your leg muscles to better support the affected area. Case in point, my dad has a folded meniscus tear, and on the medial side of his knee there are signs of severe arthritis. Using stretches, a variety of glute exercises, and aqua exercises, it has effectively changed his gait and dramatically improved his knee symptoms.
The problem lcannot see your legs
Because writting on the video
It sounds like your closed captions got turned on. You can easily turn them off by clicking the "CC" button at the bottom of the video. If you want to leave them on, you can drag them to another area on the screen, or you can make them transparent. You can even automatically translate them into many different languages! I show how to do all this and more here: ruclips.net/video/VatNBZh66Po/видео.html
omg long commint sorry I got carried away XD
+Maru Shard 27 No worries :-)
Wow I just get in the pool and walk, guess I’m a loser not being so technical.
You definitely don't have to be that technical, but if you have any issues walking or with balance, the water is a great way to practice getting a normal gait pattern back.
AskDoctorJo .... 👍
I'm a water baby
I cannot see anything because of closed captioning.
It sounds like your closed captions got turned on. You can easily turn them off by clicking the "CC" button at the bottom of the video. If you want to leave them on, you can drag them to another area on the screen, or you can make them transparent. You can even automatically translate them into many different languages! I show how to do all this and more here: ruclips.net/video/VatNBZh66Po/видео.html
Thank you!
@@joylindadichamounix You're welcome!