Water Workouts for Weekend Warriors and Athletes
If you’ve ever pushed your body on the weekends—whether with a long run, a double dose of pickleball, or a marathon session in the gym—you’ve likely felt it on Monday. Tight joints. Lingering soreness. Maybe even pain that keeps you on the couch.
It can be tempting to think this is the tradeoff for being active, but in reality, even the most active people shouldn’t be constantly recovering. Fortunately, First Colony Aquatic and Rehabilitation Center offers a smarter way to train, recover, and stay in motion: aquatic therapy. Combining movement with the natural support of water helps active adults build strength while reducing stress on the body.
Taking Another Look at Aquatic Therapy
Think aquatic therapy is just for older adults or people recovering from surgery? Think again! The unique qualities of water create an ideal setting to improve strength and performance while minimizing strain.
Why It Works So Well
Buoyancy reduces joint stress.
In aquatic therapy, water supports a portion of your body weight, which decreases pressure on joints like the knees, hips, and spine. For athletes dealing with injury-related pain, this allows for less discomfort during movement.
Natural resistance builds strength.
Water provides consistent resistance in every direction, helping activate stabilizing muscles that are often missed during traditional workouts.
Hydrostatic pressure improves circulation.
Gentle pressure from the water can reduce swelling and support blood flow, helping with recovery after intense activity or injury.
Warm water promotes muscle relaxation.
Heat can reduce muscle guarding and improve tissue flexibility, making it easier to move through a full range of motion.
How Aquatic Therapy Can Help You Stay Active
Often, active adults find that pain or minor sports injuries can lead to a cycle of stopping and restarting activity. Aquatic therapy helps break that cycle by supporting:
Injury Recovery
Early movement without full weight-bearing can speed up return to activity after surgery or a strain.
Pain Reduction
Water-based exercise can decrease discomfort associated with conditions like tendonitis or runner’s knee.
Improved Movement Quality
Better balance, coordination, and muscle control translate to more efficient movement on land.
Confidence With Activity
Moving with less pain helps rebuild trust in your body.
What Does Aquatic Therapy Look Like for An Athlete?
While aquatic therapy can be gentler on the body than land-based exercise, it’s not passive. It’s structured, progressive, and tailored to your sports and performance goals. Here are just some of the exercises that be included.
Strength and Stability Work
Water Walking or Jogging
- These movements improve your walking or running patterns and build endurance. The resistance of water challenges muscles without impact on joints.
Single-Leg Balance Drills
- Standing on one leg in water forces your body to stabilize, helping improve coordination and reduce the risk of falls or reinjury.
Core Activation Exercises
- Water creates constant movement, which requires your core muscles to engage, helping build a stronger core to support better posture and athletic performance.
Mobility Training
Dynamic Range-of-Motion Movements
- Controlled leg and arm movements in water help improve joint mobility, which is useful for stiff shoulders, hips, or knees.
Assisted Stretching
- The buoyancy of water allows for deeper, more comfortable stretches, benefitting tight muscle groups like hamstrings or calves.
Spinal Decompression Positions
- Gentle floating or supported positions can reduce pressure on the spine, which can be helpful if you’re experiencing issues with spinal loading and compression.
Low-Impact Conditioning
Interval-Based Water Exercises
- Alternating faster and slower movements builds cardiovascular fitness without high-impact movements.
Resistance-Based Movements with Water Tools
- Devices like paddles or foam weights increase resistance, supporting muscle strengthening while maintaining joint protection.
Sport-Specific Movement Patterns
- We’ll often design exercises so you can practice motions related to your sport. For example, runners may focus on stride mechanics, while overhead athletes (such as swimmers or tennis players) focus on shoulder control.
Get in the Water to Train Smarter and Recover Better
You don’t have to choose between staying active and protecting your body. Aquatic therapy offers a practical way to build strength, improve mobility, and reduce pain, all while keeping you moving.
If your favorite sports or other recreational activities are starting to feel harder to recover from, it may be time to change your approach. The First Colony Aquatic and Rehabilitation Center team can create a personalized aquatic therapy plan that supports your goals–whether you want to return to sport after an injury or boost your performance without straining your body.
Schedule an appointment today to get started.
Return to PT at First Colony!
Miss feeling your best? Come back to First Colony Aquatic and Rehabilitation Center & Sports Therapy Center and let us help you get there—schedule your appointment today!
Try a New Outdoor Sport
As it begins to warm up, try picking up a new outdoor sport such as biking, rollerblading, hiking, golfing, fishing, or kayaking. These are all fun things you can do to get your blood pumping and introduce more physical activity into your routine after sitting at home for so many months!
Visit an Outdoor Farmers Market
If you love fresh and locally grown fruits and vegetables, a farmers market might be right up your alley! Visiting an outdoor farmers market gives you a chance to get some fresh air and hand-select the best produce, jams, preserves, and jellies for you to take home to try.
Go See a Drive-In Movie
This is a great spring activity, especially because you can roll down your windows and enjoy a nice breeze as you watch on the big screen. You could even invite people outside of your household to park their car near yours so you can watch it together.
Break Out the Gardening Tools
Do you love gardening and growing your vegetables, herbs, and flowers? If so, spring is calling your name! It’s time to roll up your sleeves and get your knees dirty in the backyard. Gardening is a great spring activity that provides some physical activity, and an excuse to get fresh air. Make sure to start with great soil and research the types of flowers and foods that grow the best in your climate.
Take a Scenic Drive
So many parts of nature come back to life in the spring, so why not take a scenic drive now and then to get out of the house? Try getting off the interstate and going the long way around to see some trees, fields, or parks – just make sure you have a GPS or know how to get home safely!
Make the Most of this Spring
We all deserve to enjoy spring for what it is: a new beginning. Try some of these fun activities to add a bit of joy to your daily routine!
Patient Testimonial
“Have been pleased with my progress! The facility is very well managed, and the therapists are top-notch. They care and pay attention to each patient and make adjustments when and where needed. They offer aquatic and land therapy. I highly recommend the place!”
-Marti P.
Healthy Recipe
Brie, Asparagus, & Prosciutto Bundles
Yields: 12 Servings • Prep Time: 15 Minutes • Total Time: 45 Minutes • Calories per Serving: 194
Indulge in these Brie, Asparagus, & Prosciutto Bundles for a perfectly balanced bite of creamy, savory, and fresh flavors. They’re an easy yet elegant dish that’s perfect for spring gatherings or a special treat at home.
Ingredients:
- 6 Tbsp. unsalted butter, melted
- 1 Tbsp. honey
- 1/4 tsp. kosher salt
- 1 bunch pencil asparagus, ends trimmed
- 1 Tbsp. extra-virgin olive oil
- All-purpose flour, for surface
- 2 sheets frozen puff pastry, thawed according to package directions
- 12 slices prosciutto
- 1 (8-oz.) wheel Brie, cut into 12 pieces
- 1 large egg
- Freshly ground black pepper
Directions:
Preheat oven to 400° and line 2 large baking sheets with parchment. In a small bowl, combine butter, honey, and salt. In a medium bowl, toss asparagus in oil. On a lightly floured surface, working one at a time, roll out puff pastry to a 15” x 10” rectangle. Cut each into 6 squares for a total of 12. Rotate square to a diamond shape and brush with butter mixture. Top with a slice of prosciutto, folding as needed to fit inside square. Top with a few pieces of asparagus and a slice of Brie. In a small bowl, mix egg and a splash of water until blended. Fold left side of pastry over filling and brush with egg wash. Fold right side of pastry over and brush top and sides with more egg wash; season with pepper. Arrange on prepared sheet. Repeat with remaining puff pastry; reserve any remaining butter mixture. Bake bundles until golden and Brie is melted, about 15 minutes. Brush with more reserved butter mixture before serving.
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Our purpose at First Colony Aquatic and Rehabilitation Center & Sports Therapy Center is to leave a greater impact on the community around us. In order to achieve our goal we want to change as many lives as possible as we become a beacon of positivity in our community.
