Thomas’s story reminds us of the importance of addressing sports injuries with guidance from our team at MSK Centre. However, we want to stress that every sports injury treatment plan looks different! 

For example, some patients might benefit from therapeutic massage, especially if they’re struggling with long-term pain. A patient who suffered a concussion will need specialized care focused on reducing headaches, nausea, or other concussion symptoms. And someone who suffered a severe sports injury–such as an ACL tear–may come to us for post-surgical rehabilitation.

Regardless of your needs, we’ll work closely with you to find the program that suits you best. Call today to schedule an appointment and take the first step in returning to the sport you love!

5 Pool Exercises For a Full-Body Workout

Exercising in water can provide a great full-body workout without some of the drawbacks of land-based exercises. 

1. Walk in water. It targets your arms, core, and lower body. Keep your arms in the water and move them as you walk. Engage your core and stand tall.

2. Water arm lifts. Using foam dumbbells will help add more resistance. Stand in water up to your shoulders. Hold the dumbbells at your side, with your palms facing up. Draw your elbows in close to your torso as you lift your forearms to the height of the water. Rotate your wrists to turn your palms facedown. Lower your arms back to the starting position. Do 1-3 sets of 10-15 reps.

3. Lateral arm lifts. This exercise, which targets your upper body, is also best done with foam dumbbells. Stand in water up to your shoulders. Hold the dumbbells at your side. Raise your arms to the side until they’re level with the water and your shoulders. Lower your arms back down to your sides. Do 1-3 sets of 8-14 repetitions.

4. Back wall glide. This exercise helps to activate the muscles in your core and lower body. Hold onto the pool ledge, tuck your knees into your chest, and press your feet into the wall. Push off from the wall and float on your back as far as you can. Draw your knees into your chest, press your feet down to the bottom of the pool, and run back to the wall. Continue this exercise for 5-10 minutes.

5. Leg kicks. This exercise works the muscles in your core and legs. Use ankle weights to make it more challenging. Hold onto the pool ledge or hold a kickboard. Alternate flutter kicking, scissor kicking, breaststroke kicking, and dolphin kicking. Do each kick for 1-3 minutes.

Water workouts are an effective way to boost your cardio fitness while strengthening your major muscle groups, but as with any new exercise program, always speak to your physiotherapist first. Contact MSK Centre to see if aquatic exercise is right for you!

“A big shout out to Dr. Frey, thanks for your professional interaction and making my feet fabulous once again! I will definitely refer my friends and family to MSK. Thanks again.“

-Linda P.

If you’ve experienced the outstanding care at MSK Centre, why not share it with your friends? Referring them means giving them access to personalized treatment that can make a real difference in their health and well-being. Help them find a trusted healthcare partner—refer a friend to MSK Centre today!