Water Exercise, Basic Walking (Aquatic Therapy) - Ask Doctor Jo

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.

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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:
One of the best ways to get your walking or gait pattern back after an injury is aquatic gait exercises. Walking in the water not only takes away some of gravity, but it also allows you to concentrate on getting your correct pattern back. It is a great way to get a workout without a lot of impact on your joints. These gait exercises are a good warm-up before you do an aquatic therapy workout.

It is really important to make sure you have good posture when you are in the pool. It is really easy to move your upper body a lot, but you want to try to keep your upper body straight and upright. Squeeze in your abdominals to help keep that upright position. Using ankle weights can be very beneficial. Not only do they give you some extra resistance, but they also keep your feet on the ground while doing the exercises.

To start off, simply walk forward. Concentrate on a heel to toe walking. When we walk on land, our heels hit first and we roll onto and push off with our toes. Exaggerate this movement while you walk while keeping that upright posture. Then reverse it and go backwards. Now your toes are going to hit first and roll back onto your heels. Try not to lean back when you are doing this, and keep your body upright.

Next, turn sideways. When you step, it is important to keep your toes pointed forward. If you turn your foot out when you step, you are changing the muscles being worked. Finally, march by bringing your knee up toward the surface of the water getting a bend in your knee and hip. Really try to drive your knee upward to get a good stretch. Again, don't lean forward, try to keep your body upright.

Depending on how fast you go, these should take you between 5-10 minutes and is used as a warm-up to your exercises.

Water Exercise, Basic Walking (Aquatic Therapy):

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.

[AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*

[pawbiter]

This video is a Godsend for me. Since near-drowning many years ago I have been so afraid of water that I could not not look at pictures or videos of people in water. I was afraid of rain. A friend helped me get up the courage to get in a shallow pool with him and dip under the water several times. Now I walk laps in the lap pool at the gym and I find it relaxing and fun. It helps my arthritic joints more than I thought possible. Now I will start doing an exercise routine in the water, before each workout. Thank you so much.

[thecorythecory]

I know these videos are probably targeted at an older crowd, but as someone who is much younger and who has had multiple knee injuries and is coming off a knee surgery where I was told I had limited options to remain active, these videos are amazing and I can't thank you enough for your efforts. You're the best! Also, cannon ball away!

[abaca]

I have never commented on a youtube video before, but I LOVE you! I am a trainer in NYC and love using your vids as referrals to clients when I can't see them. Great explanations and instructional cues. Well done!!

[vickih]

anterior hip replacement & restrictions lifted several months ago; lower back pain w/ sciatica treated & now no pain after 12+wks PT therapy; need exercises & how to do properly esp WATER THERAPY- THANK YOU for wonderful videos.

[paigeupdike]

lol the ending of you "talking underwater" was a wonderful touch

[Earthdaylady]

I'm about to go take my adult sibling to a Health Plex and she needs water therapy. We were quoted a huge price for a water PT. So we're going to get started ourselves and see if this helps her.

[Kevinloftus-mmzu]

Thanks, Iwill add this to my pool routine--Working throughleft hemipelgia from a stroke!Kevin

[AskDoctorJo]

+Laura Stone It appears you have a contact block on your account...So here is my response:

I was unable to respond to your comment on my video.  I don't know anyone personally in that area anymore, but I will ask around with my co-workers, and get back to you if I find anyone.  Lots of times you can do a google search of PT reviews by customers/patients.  Yelp has a good one.  Then you can get honest opinions from the people who got service from the PTs.

Good luck! 

[laurastone]

thank you soooo much!!! having knee issues, post surgery on one leg from cartlidge loss last june...now stalling on the left leg i wanna try the stem cell stuff before committing to another awful surgery on the left one...in the meantime i need water therapy..looking for a good therapist in the las vegas area....please let me know if you are connected to anyone in my area....this is a great video thank you!!!

[AskDoctorJo]

You're welcome!! Thanks, I will!!

[LCSW]

I LOVE YOUR VIDEOS. This one's SO HELPFUL!!!!. When exercising like this, for lower back, does it matter how much of your torso is in water? Do you have a similar video, water-walking for arms??

[debbie]

Dr Jo do you have a video for water exercise for a meniscus tear back of the knee?.I appeciate your input!Thank you !

[clemencialedesma]

Dr. Joe, how do you work out in the pool to lose weight?

[sarika]

Thanks for sharing the technique. Would it help with plantar fasciitis??

[ntillman]

 I was looking for exercises to help my mother improve her knee pain and improve gait after surgery. These exercises look like something she can do. Thank you and  Ill let you know how it goes

[thevintagecatnsw]

I came here to ask about plantar fasciitis too. I also have osteoarthritis quite severely in feet & rest of body. I often have pain when bending toes plus weak ankles. Any suggestions for hydrotherapy exercises?

[jessicawilliamson]

Can these warm up exercises b done n the shallow pool @ my local gym?

[DaddyDdave]

What distance would you recommend when it came to someone first starting these exercises then a progression?

[sandrakelly]

Thank You for sharing this wonderful video.