If you’re dealing with joint pain or limited mobility, exercising in the water can be a game-changer. Aquatic workouts provide resistance and support without putting stress on your joints, making them ideal for people of all ages and fitness levels. At Summit Athletic Club, our pool-based classes and open swim options create the perfect environment for low-impact movement. Here are the best aquatic exercises for joint pain and mobility that can help you move comfortably and confidently. View the aqua classes offered HERE.
Why Water Works for Joint Pain
Water naturally supports your body weight, which reduces the impact on joints during exercise. It also provides gentle resistance, helping to strengthen muscles and improve flexibility without added strain. For those with arthritis, recovering from injury, or managing chronic pain, aquatic exercise offers a safe and effective way to stay active.
1. Aqua Walking or Jogging
Walking or jogging in shallow water builds strength and cardiovascular endurance while reducing the pressure on knees, hips, and ankles. You can move forward, backward, or side to side to target different muscle groups and improve balance.
2. Leg Lifts
Stand near the pool wall and lift one leg out to the side, then lower it slowly. Repeat on both sides. This strengthens the hips and improves range of motion—ideal for those with hip stiffness or arthritis. The water’s resistance adds an extra challenge without joint strain.
3. Arm Circles and Water Pushes
Standing in chest-deep water, extend your arms out and make slow circles. You can also push the water forward and backward using your arms to engage your shoulders, chest, and back muscles. These movements help maintain upper body mobility and reduce stiffness.
4. Knee-to-Chest Lifts
While holding onto the pool wall, slowly raise one knee toward your chest and then lower it. Alternate legs. This move increases flexibility in the hips and lower back and gently activates the core.
5. Flutter Kicks with a Noodle or Kickboard
Hold onto a kickboard or place a noodle under your arms and kick your legs behind you. Flutter kicks improve leg strength and help keep your joints mobile without excessive stress.
6. AquaFlex at Summit Athletic Club
One of the best aquatic classes for joint pain and mobility at Summit Athletic Club is AquaFlex. This deep-water workout combines cardiovascular movement with toning exercises using pool noodles and foam barbells. Because the body is fully supported in deep water, AquaFlex is completely impact-free—perfect for easing joint pain while increasing strength and range of motion.
Additional Tips for Aquatic Exercise
- Stay consistent. Aim for 2–3 water workouts per week to maintain progress.
- Warm up and cool down. Begin with slow movements and end with gentle stretching to avoid stiffness.
- Hydrate. Just because you’re in the pool doesn’t mean you’re not sweating—drink water before and after your session.
- Consult your doctor. If you have a chronic condition or recent injury, always check in with your healthcare provider before starting a new workout routine.
Move with Ease at Summit Athletic Club
At Summit Athletic Club, our pool and aquatic classes are designed to support your wellness at every stage. Whether you’re easing joint pain, recovering from injury, or simply looking for a gentle yet effective workout, our aquatic options can help you feel stronger and more mobile every day.