The Hidden Power of Water: Move, Recover, Thrive
If you’ve ever spent time floating in the water, whether in a lake, pool, or ocean, you know there’s something inherently calming about it. But what if I told you that water isn’t just a place for relaxation—it’s one of the most powerful tools for improving your strength, recovery, and overall movement. Over the years, I’ve seen the transformative power of water at every stage of my journey, from my early days as an athlete to helping others recover from injuries and regain confidence.
My Experience
The Beginning: Youth Soccer and Recovery
My first introduction to the benefits of water was during my travel soccer days as a kid. After intense matches and grueling tournaments, our team would head to the hotel pool, not just for fun, but for recovery. None of us realized it at the time, but that post-game splash session was more than just play; it was aiding our tired muscles with buoyancy and hydrostatic pressure. Buoyancy lightened the load on our joints, and the pressure of the water helped reduce swelling and improve circulation. Even as kids, we walked away feeling refreshed and ready to take on the next game.
My Personal Recovery: Running in Water
Years later, after ankle surgery, I rediscovered the healing power of water thanks to Aaron Hague, who introduced me to aqua joggers. At first, I thought water exercise was only for seniors, but I quickly realized how challenging it was to sprint in the water. It became a staple in my road to full recovery. The water’s resistance challenged my muscles in ways land-based training couldn’t, while buoyancy protected my healing joints. Sprinting in the water pushed me physically and mentally, and it played a huge role in getting me back to running and full strength.
Learning From the Best: Working With High Performers
During my internship at EXOS, I had the privilege of working with professional athletes and tactical operators. It was here that I gained a deeper understanding of recovery techniques, including the science behind aquatic therapy. I also saw how water immersion wasn’t just about movement—temperature played a significant role too. The strategic use of cold plunges and hot tubs highlighted how different temperatures could influence recovery, circulation, and mental readiness. These experiences expanded my perspective on how water can be leveraged for performance and healing.
Speedo Fit and the Corporate Wellness Shift
Fast forward to my time at a corporate wellness facility, where we eventually added a facility with a pool for employees. That’s where I encountered "Speedo Fit," a program designed for aquatic strength and conditioning. It wasn’t just for elite athletes—it was for everyone. From high-intensity circuits to resistance training with underwater equipment, I saw firsthand how people of all fitness levels could build strength and confidence in the water. There was a certain joy in watching someone who initially hesitated to get into the pool discover how effective and accessible aquatic fitness could be.
Sensei Wellness and Helping Those With Movement Limitations
Over time at Sensei, I took on the challenge of creating a robust aquatic program to support those with movement limitations. To lead this initiative, I became ATRIC-certified (Aquatic Therapy and Rehabilitation Certified), which deepened my understanding of how water can restore confidence and mobility for those limited with movement on land. One of the most inspiring stories to come out of this program is Alison’s. After her stroke, Alison found herself navigating a new reality where movement felt unfamiliar and disconnected, requiring her to rebuild the connection with her body.
“I found that being in the water really put me in a good mood, especially because I was able to accomplish exercises that were too difficult for me to do on land.”
Personally, I found that incorporating water-based exercises was an excellent way to begin using the water as a method for full-body rehab in my recovery process. The beginner movements were explained so clearly, making me feel comfortable right from the start. You showed me how the water not only provides support but also resistance, and I appreciated how the exercises were built upon each week.
It was a pain-free way to work on my balance without the fear of falling or injuring myself. I was even able to get my heart rate up in ways I couldn’t manage on land. The program encouraged me to visit the swimming pool on my own and eventually to the ocean, where I went snorkeling. This allowed me to work on my arm, shoulder, ankle, and hip mobility.
The swimming pool also led me to meet other people who were using the water for rehab, creating a wonderful opportunity for social interaction within the community. I found that being in the water really put me in a good mood, especially because I was able to accomplish exercises that were too difficult for me to do on land.
I hope my experience helps others see the benefits of aquatic recovery. - Alison
Her journey reminds me of the incredible adaptability of water. It meets you where you are and helps you move forward, no matter your starting point.
Why Everyone Can Benefit From Water
Here’s the thing: whether you’re recovering from surgery, training for a marathon, or simply looking for a new way to move, water offers something for everyone. Its principles are simple yet profound:
Buoyancy: This natural lift reduces the weight on your joints, making movement accessible for those with pain or mobility challenges.
Hydrostatic Pressure: The gentle compression of water improves circulation and reduces inflammation, aiding recovery and overall health.
Resistance: Unlike air, water provides constant resistance in all directions, helping you build strength and stability without heavy weights.
And the best part? You don’t need access to a state-of-the-art facility to experience these benefits. Whether it’s a pool, a lake, or even the ocean, the water is waiting for you.
The Components of Water Training
Breathing: Resisted Inhales, Assisted Exhales
Breathing in water is a workout in itself. The hydrostatic pressure resists your inhale, forcing your respiratory muscles to work harder, while assisting your exhale. This assistance allows you to exhale more fully and for a longer duration, which has a calming effect on the body. Longer, controlled exhales can help decrease your heart rate and improve overall breathing efficiency. Think of it as mindfulness training combined with physical exertion, all happening naturally within the water’s embrace. Over time, this practice can enhance your lung capacity and benefit not only your workouts but also your daily life.
Mobility: Water’s Support for Greater Range of Motion
Think of water as a supportive partner, guiding you through movements you may struggle with on land. The buoyancy of water reduces the impact on joints, making it easier to explore greater ranges of motion. For instance, if touching your toes feels out of reach on land, try doing it in waist-deep water. The water supports your movement, allowing for deeper stretches and greater mobility without the risk of strain or injury.
Balance: Finding Stability in a Fluid Environment
Balance training in water is a whole new challenge. The natural movement of water forces you to constantly adjust and stabilize, activating your core and smaller stabilizing muscles. Imagine standing on one leg in chest-deep water; even the slightest ripple will test your balance. Over time, this dynamic environment helps improve coordination and stability, which can translate to better movement patterns on land.
Strength: Concentric Movements and Balanced Effort
In water, every movement you make is met with resistance. Unlike on land, where gravity dominates, water resistance engages both sides of your body equally. For example, when you push forward with your arms during an aquatic exercise, the water resists both the push and the return. This balanced effort makes aquatic training ideal for building strength without the soreness that often follows land-based workouts. Why? Because water minimizes eccentric loading (the part of an exercise where muscles lengthen under tension, which is the primary cause of soreness).
Conditioning: Running in Water
If you love running but dread the impact on your joints, aquatic jogging is a revelation. Using an aquatic jogger belt, you can mimic running motions in deep water without the pounding impact of the pavement. The water’s resistance challenges your cardiovascular system while protecting your joints, making it a perfect option for high-intensity conditioning or recovery days. Interestingly, your heart rate during water-based training tends to be slightly lower than on land due to the cooling effects of water and hydrostatic pressure, but don’t let that fool you—your body is working just as hard, if not harder.
Take the First Step
One of the most powerful things you can do for your body and mind is to get in the water and move with intention. Forget perfection or intensity—just start. Walk laps, try a few squats, or simply float and breathe. As you do, notice how the water supports you, challenges you, and ultimately strengthens you.
Don’t overthink it. Whether it’s an indoor pool, a calm lake, or even a warm bath at home, just take the plunge. Your body will thank you. And who knows? You might just discover a whole new way to move, recover, and thrive.
For extra guidance, check out my aquatic movement demos on Sky Stillings YouTube. I’ve got clear, easy-to-follow videos to help you get started and move with confidence.
Now go—get in the water!
