Swimming is one of the safest and most effective low-impact exercises for joint pain or stiffness. Scientific studies show that regular swimming can reduce pain, improve flexibility, and make daily movement easier — without putting too much pressure on the joints.
A study in The Journal of Rheumatology found that people with osteoarthritis who swam or cycled three times a week for 12 weeks had less joint pain and stiffness. Their leg strength and walking ability also improved.[1]
A large review of 32 studies, including over 2,000 people, found that exercising in water reduces joint pain and improves mobility and quality of life more than doing no exercise at all. In some cases, it worked slightly better than land-based workouts for pain relief.[2]
Another review in the Scandinavian Journal of Medicine & Science in Sports showed that water workouts, done two to three times a week for about an hour, improved muscle strength, balance, and heart fitness. These benefits were seen in both healthy adults and those with chronic joint problems.[3]
A study also suggested that swimming may protect against knee osteoarthritis because it reduces weight-bearing stress on the knees.[4]
Aquatic therapy is often recommended by physiotherapists for osteoarthritis and rheumatoid arthritis, as it combines movement with buoyancy to relieve pressure on joints and enhance recovery.
Less pressure: Water supports body weight, so joints carry less load. This reduces pain, especially in the knees, hips, and spine.
Gentle resistance: Moving through water builds strength in the muscles that support joints, helping them stay stable and delivering aquatic exercise benefits that extend to flexibility and balance.
Warm water comfort: Warm water and steady pressure can relax muscles, reduce stiffness, and improve blood flow.
Improved fitness: Better strength and endurance mean people can move more easily in daily life with less strain.
Aim for 2–3 swimming sessions per week, lasting about 45–60 minutes.
Choose a comfortable pace; there’s no need for fast laps.
If possible, join a guided aquatic therapy program or physiotherapist-led session for proper technique and safety.
People with heart, breathing, or skin conditions should check with a doctor before starting.
Swimming is an evidence-based, joint-friendly exercise. It eases pain, reduces stiffness, and strengthens muscles that protect the joints. While it doesn’t reverse arthritis, it helps people stay active and maintain independence. For anyone struggling with painful or stiff joints, swimming for arthritis pain offers a gentle and scientifically proven way to move and heal.
References:
Alkatan M, Baker JR, Machin DR, Park W, Akkari AS, Pasha EP, Tanaka H. Improved Function and Reduced Pain after Swimming and Cycling Training in Patients with Osteoarthritis. J Rheumatol. 2016 Mar;43(3):666-72. doi: 10.3899/jrheum.151110. Epub 2016 Jan 15. PMID: 26773104.
Wang, T., Wang, J., Chen, Y. et al. Efficacy of aquatic exercise in chronic musculoskeletal disorders: a systematic review and meta-analysis of randomized controlled trials. J Orthop Surg Res 18, 942 (2023).
Faíl, Luís B., Daniel A. Marinho, Elisa A. Marques, Mário J. Costa, Catarina C. Santos, Mário C. Marques, Mikel Izquierdo, and Henrique P. Neiva. "Benefits of Aquatic Exercise in Adults with and Without Chronic Disease—A Systematic Review with Meta-analysis." Scandinavian Journal of Medicine & Science in Sports 32, no. 3 (2022): 465-486.
Lo GH, Ikpeama UE, Driban JB, Kriska AM, McAlindon TE, Petersen NJ, Storti KL, Eaton CB, Hochberg MC, Jackson RD, Kwoh CK, Nevitt MC, Suarez-Almazor ME. Evidence that Swimming May Be Protective of Knee Osteoarthritis: Data from the Osteoarthritis Initiative. PM R. 2020 Jun;12(6):529-537. doi: 10.1002/pmrj.12267. Epub 2019 Dec 4. PMID: 31628825; PMCID: PMC7166141.
World Health Organization. “Rehabilitation and Musculoskeletal Conditions.” WHO, 2024. https://www.who.int/news-room/fact-sheets/detail/musculoskeletal-conditions
Edited by M Subha Maheswari
