Many of us have heard the age-old advice to rest and keep weight off an injured joint or tendon. So if you’re dealing with the pain and discomfort of Achilles tendonitis, you might think swimming – an activity which relies heavily on joint movement – is off the table.
Swimming can be beneficial for the recovery process for Achilles tendonitis, or at least it can be done without aggravating your injury. Being a low-impact exercise, swimming doesn’t place undue strain on your Achilles tendon. The natural buoyancy of water supports your weight, reducing the load on your tendon, meanwhile the water resistance can aid in strengthening and improving flexibility.
In the following sections, we’ll delve deeper into why swimming can be beneficial for Achilles tendinopathy recovery, exploring how often and in what ways you can still go swimming so that you can stay active and healthy.
Can swimming help to relieve symptoms of Achilles tendonitis?
Whether swimming is good or bad for your tendonitis depends on the severity of your condition, but it’s possible and may even be good for you to swim if you have tendinitis. As a low-impact exercise, it allows you to stay active without putting excessive strain on your Achilles tendon, thus providing an opportunity for it to rest and heal.
The resistance of water can also help in building strength and flexibility, which can aid in recovery and potentially reduce the risk of further injury. You may not even necessarily feel any pain in your Achilles tendon swimming normally, in which case no changes need to be made in your swimming technique.
How does swimming benefit Achilles Tendinopathy?
Swimming benefits Achilles tendonitis in several ways:
- Low-impact: Unlike running or jumping, swimming does not involve high impact on your joints or tendons. This allows you to stay active while reducing stress on your Achilles tendon. Just be careful when kicking off walls or jumping while in the shallow end of the pool.
- Strength and flexibility: The water resistance during swimming can help to build the strength and flexibility of muscles and tendons, including the Achilles tendon.
- Circulation: Physical activity like swimming can help to increase circulation, which can potentially improve the healing process of the tendon.
Are there specific swimming strokes beneficial for Achilles tendonitis?
While swimming in general can be beneficial for Achilles tendonitis, you can modify each swim stroke by putting a pull buoy between your legs. With this modification, you remove the need for kicking thus minimizing strain on the Achilles tendon, while allowing the buoy to keep your legs up so you can maintain a horizontal position.
This helps give your Achilles tendon a chance to recover and prevents overuse while you can continue reaping the health benefits of swimming.
Can swimming worsen my Achilles tendonitis?
Yes, if you are performing aggressive flip turns or kicks, you could potentially exacerbate the condition. It’s crucial to listen to your body and avoid movements that cause pain or discomfort. However, if swimming as you normally would does not aggravate your tendonitis, don’t feel like you need to change your kicking technique.
What precautions should I take when swimming with Achilles tendonitis?
When swimming with Achilles tendonitis, consider the following precautions:
- Warm up and cool down: Begin and end your swimming session with gentle stretches and exercises to warm up and cool down your muscles and tendons.
- Avoid painful movements: Avoid aggressive flip turns, jumps, and kicks that can strain the Achilles tendon.
- Use a pull buoy to keep your legs afloat, allowing you to focus on your arm movements and reducing stress on your Achilles tendon.
- Keep fins off. Do you normally swim with fins? The excess resistance it provides as well as the pressure it can place on your achilles tendon may exacerbate your pain. Leave them off for now.
- Gradually increase intensity: Do not rush into intense workouts. Gradually increase the duration and intensity of your swimming sessions.
- Professional guidance: Seek guidance from a physical therapist or other healthcare professional who can provide advice based on your specific condition.
How often should I swim to help alleviate Achilles tendonitis symptoms?
Again, the frequency of swimming while recovering from Achilles tendonitis will vary depending on the severity of your condition. It’s best to start slow and gradually increase as your body allows. As a general guideline, you could aim to swim 2-3 times a week, taking care to monitor how your tendon responds. Always consult with a healthcare professional for personalized advice.
What is the science behind swimming helping Achilles tendinopathy recovery?
The science behind swimming aiding in Achilles tendonitis recovery relates to the unique properties of water and the low-impact nature of swimming:
- Buoyancy: In water, the body experiences buoyancy, reducing the weight and strain on the Achilles tendon.
- Hydrostatic pressure: The pressure of water can help reduce swelling and inflammation, common symptoms of Achilles tendonitis.
- Resistance: Water provides a natural resistance which helps strengthen muscles and tendons without the need for weight-bearing exercises that can strain the Achilles tendon.
Is swimming recommended for all types of tendonitis?
Swimming is a low-impact, non-weight bearing exercise that can be beneficial for many types of tendonitis, including Achilles tendonitis, shoulder tendonitis, and elbow tendonitis (such as tennis elbow).
However, the specific benefits and precautions can vary depending on the type and severity of tendonitis, as well as the individual’s overall health. It’s always best to consult with a healthcare professional before starting a new exercise regimen when dealing with tendonitis.
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