Should we take the plunge?
💧 From Variety to Recovery — Get in the Pool!
In a previous post, we talked about the benefits of varying your training — how mixing up the way you move helps build a stronger, more balanced body and reduces the risk of injury.
That same principle applies to rehabilitation. Sometimes, progress comes from simply changing the environment you move in. This week, we’re exploring a different kind of variety: aquatic therapy.
Aquatic therapy
💦 My Take on the Water
The water — it’s my go-to, my absolute happy place. That might sound a little airy for a physio, but there’s just something about it.
If you’ve been following what I harp on about over the past few years, you’ll know I’m slightly biased — I grew up on and in the water. The beach, surfing, and water polo have been a big part of my life and my family’s too.
The benefits of being in the water are long and varied, and I often encourage injured patients to get into the pool (if possible) to help with their rehabilitation and recovery — especially early on, when they’re limited and frustrated that they can’t exercise.
Why? Because it’s non-weight-bearing, easier to get moving, and you can still get a great workout once you find your rhythm. And now, research is backing this up.
Of course, there are some downsides — being able to swim helps! Otherwise, the main barriers are time (getting to the pool, getting changed, finding a pool, taking all your gear, and heading home with wet stuff), and some people simply don’t enjoy the water. So, it’s not for everyone.
Even so, it’s great to see solid research confirming what many of us who love the water have always known — it can be a powerful tool for recovery.
🌊 Why Aquatic Therapy Works
The buoyancy and resistance of water make it possible to move, strengthen, and retrain balance much earlier after an injury than you often can on land. It’s a powerful way to reduce pain, ease swelling, and start loading an injured joint safely — especially when weight-bearing is still uncomfortable.
A recent study has shown just how effective early water-based rehabilitation can be for athletes recovering from severe ankle sprains, with some returning to sport in nearly half the usual time.
Here’s what the research found — and why getting into the pool could be one of the smartest steps in your recovery journey.
🦶 Aquatic Therapy for Severe Ankle Sprains
A bad ankle sprain can be one of the most frustrating injuries — whether you’re an athlete, a weekend warrior, or just someone who twisted their ankle stepping off the curb.
The question everyone asks is: “How long until I’m back on my feet?”
A new study (Sadaak et al, 2024) looked at whether aquatic therapy (rehabilitation in the pool) could speed up recovery compared to traditional land-based physiotherapy. The results were eye-opening.
What the Study Found
Who was studied? 30 elite athletes with fresh, severe (grade III) ankle sprains.
What did they do? One group followed a standard land-based programme, while the other started rehab in the water straight away.
The results? The aquatic therapy group:
Reported less pain
Had better balance and strength
Returned to sport in 4 weeks on average (compared to 7.5 weeks for the land-based group)
That’s nearly cutting recovery time in half.
Why the Pool Helps
The buoyancy of water reduces pressure on the injured joint, making movement easier and more comfortable. Hydrostatic pressure also helps with swelling.
This means patients can start moving earlier and load the ankle in a safe, low-impact environment, even when land-based exercise might still be too painful.
What This Means for You
Not everyone has access to a pool, and not every ankle sprain heals on the same timeline. Most people with severe sprains will still take longer than four weeks to recover.
But this research shows how valuable aquatic rehabilitation can be when available. At our clinic, we know recovery isn’t one-size-fits-all. Land-based therapy remains the cornerstone of ankle rehab, but if you’ve had a serious sprain and do have access to a pool, adding water-based exercises could give you a real head start.
Key Takeaways
Early movement matters: Safe and progressive loading, whether on land or in the pool, supports recovery.
Aquatic therapy can boost confidence: Being able to walk, jog, and jump in water without pain makes recovery less daunting.
Hybrid approach is ideal: Combining land and water-based rehabilitation often provides the best outcomes.
Accessible tool for many injuries: Lower limb, knee, shoulder, post-op, and runner-specific rehab can all benefit from water-based exercises.
Land-based physiotherapy remains the cornerstone of rehabilitation — it’s accessible, effective, and adaptable. But if you have access to a pool, aquatic therapy can speed recovery, reduce pain, and help you safely get back to doing what you love.
🏊♂️ Applications Beyond the Ankle
While this study focused on ankle sprains, aquatic therapy is useful for many injuries we see in clinic. Here are some examples:
Lower limb & knee injuries: Squats, calf raises, hip swings, and balance exercises can often be performed safely in the water earlier than on land.
Runners: Aqua jogging allows you to maintain cardiovascular fitness while reducing stress on joints.
Post-operative patients: Once wounds have properly healed, gentle water-based exercises help restore strength and mobility without overloading surgical sites.
Shoulder injuries: The resistance of water allows for multiplane strengthening of the rotator cuff, while swimming itself provides low-impact endurance and control work.
Aquatic therapy offers a versatile, low-impact way to support recovery, build strength, and improve function across a variety of injuries. While this study focused on ankle sprains, the same principles apply to many musculoskeletal injuries — making the pool a powerful tool for rehabilitation, early loading, and safe, effective exercise.
✅ Next Steps
If you’re recovering from an injury and have access to a pool, talk to your physio about how aquatic therapy could support your rehabilitation journey.
