8 Hot Tub Exercises For Knee Pain

The warmth of hot tubs has long been recognized as beneficial to physical health. 

From increasing blood flow to easing muscle aches, the heat of a hot tub provides a great environment for easing your knee pain and doing gentle exercises. 

In this article, we’ll take you through a few hot tub exercises for knee pain that you can do from the comfort of your home. 

But always remember to listen to medical advice before doing any unfamiliar exercises! It’s also wise to have someone nearby when exercising for safety.  

Why is water exercise good for knee pain? 

The effects of water exercise on relieving pain have long been appreciated. That’s because water provides buoyancy and support that reduces the impact on the joints when exercising, helping you heal without too much resistance from the ground. 

Then, when you add in the extra element of heat from the hot tub, this warmth can ease muscles and improve blood flow which also aids healing. 

Hot tub exercises for arthritis relief 

If you have arthritis, whether in the knees or otherwise, then a hot tub can be a great place to relieve some of the stiffness. But always remember to drink plenty of water before getting in a hot tub to avoid dehydration. 

Simply sitting in a hot tub can ease arthritis symptoms, but here are a couple of hot tub exercises you can do while you’re in there: 

1. Water walking: Something as simple as water walking in your tub can give you a bit of gentle joint exercise while being supported by the buoyancy of the water and eased by the heat, too. 
2. Ankle stretches: Place one or both feet on the opposite wall of the hot tub. Extend your foot so only the tips are touching and hold for 10 to 20 seconds. Repeat as many times as is comfortable. 
3. Drawing in the knee: Sit upright in the hot tub. Place both hands underneath the leg, behind your knee. Slowly, bring it up to your chest and then slowly back down again. 

Only you know your body, so do what feels comfortable and always seek medical advice before trying anything new. 

Hot tub exercises for knee health

Whether you have slight knee pain or want to avoid injury with some gentle strengthening, the hot tub can be the perfect place to stretch and strengthen your knee. 

Low-impact exercises 

If you’re just starting out and want to keep things gentle, then explore some of the low-impact exercises below. 

• Sweeping the leg: Place a single straight leg out in front of you, and then swing your leg backward to extend it behind you. Remember to do this on both sides. 

• Slow leg extension: Stand up, bending a knee and lifting it towards the surface of the water. If it feels comfortable, slowly extend and straighten that leg. Do 10 or more repetitions on both sides. 

• Side leg lift: A great strengthening exercise is the side leg lift, straightening your leg and lifting it out to the side. You can hold onto the sides of the hot tub for extra balance. Try and hold for between 20 – 30 seconds. 

• Butt kicks: The clue’s in the name, this exercise involves lifting each foot in turn towards your backside. You can do this for up to a minute. 

• Quads: Strengthening your quads can help alleviate knee pain too, so they’re a part of the body that shouldn’t be forgotten. Sit in your hot tub with a straight back. Try and get to the edge of the seat, lifting both legs off the seat by contracting your quads. Only lift a couple of inches and try and hold for around 10 seconds, before releasing for a couple of seconds and then repeating the exercise again. 

Take care, even with low-resistance exercises, and always follow medical advice. 

Resistance exercise for knee pain

If you feel like advancing things a little, and your doctor is okay with that, here is a resistance exercise you can do in the hot tub. 

• Swim floats and kickboards: To add that bit of resistance to knee raises, place a kickboard or other sort of float below your foot, pushing down on the float until your leg has completely straightened. Then, slowly raise the knee back up again, repeating 10 – 15 times. 

Before doing any exercises, it’s always advisable to follow a medical professional’s advice, just to make sure that any exercise is appropriate for your condition. 

Here at Outdoor Living, we help people stay fit, healthy, and relaxed in their own homes. We provide everything you need for outdoor living, ranging from stunning hot tubs to outdoor kitchens and full furniture sets.

Why not come see our products in-person for yourself. Visit us today at our store in Collierville, Memphis.