As we all know, sports- and fitness-related injuries are all too common. Fortunately, the water is an ideal environment for athletes to not only rehab their injuries, but also maintain or even increase their conditioning and their performance. In fact, the biggest misconception about aquatic sports training is that it’s only useful when injuries prevent land workouts, when in fact it can be a valuable, year-round cross-training tool for almost any sport or fitness activity.
WATER WORKOUTS DEFINITELY AREN’T FOR WIMPS
Aquatic cross-training not only keeps you cool, it provides an intense, no- or low-impact, pain-free workout. It is the perfect complement to running, tennis, aerobics, basketball and other high impact activities. Famous athletes who have used aquatic training with great success when recovering from injuries include: heptathlete Jackie Joyner Kersee; baseball/football player Bo Jackson; tennis player John Lloyd; runner Mary Slaney; and basketball player Wilt Chamberlain.
My work as an aquatic therapist came directly as a result of my own success with aquatic rehab as an athlete. As a competitive marathon runner, I discovered the performance benefits of aquatic athletic conditioning 16 years ago. Unable to train on land for several months because of injuries, I began deep water running. It allowed me to work out as hard as I wanted to without exacerbating my injuries and it saved my sanity in the process. Whereas most athletes give up aquatic training when their injuries heal, I continued training in the deep water with great results. In fact, I knocked 20 minutes off of my marathon PR (personal record). Furthermore, I was not only faster, but a stronger, more resilient runner.
From that point on I continued my aquatic cross training, had no serious injuries, knocked another eight minutes off of my marathon PR and qualified for the 2000 Olympic Marathon Trials where I placed 31st with a personal best time of 2:47:08. I truly believe aquatic athletic conditioning gave me an edge over my frequently-injured competitors by both improving my overall fitness and preventing injuries.
Whether you choose swimming, deep water running or shallow water plyometrics, you can get both cardio and muscular endurance training in one workout. Furthermore, water enhances your flexibility so you’ll never leave the pool with tight, sore muscles. In fact, many people find they are able to stretch further in water as it promotes range of motion of joints and ligaments. Never flexible even as a child, I’m now – at age 41 – able to do the splits thanks to my aquatic exercise!
In my next blog I’ll focus on aquatic therapy workouts for specific sports.
Until then…Be Well!
Tags: Aquatic Therapy and Training, athletic injuries, athletic performance, back pain, cross training, Exercise Physiology, joint pain, physical rehabilitation, running injuries, sport-specific aquatic training, sports injuries