Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
Why swimming is so gentle
In water, your body is largely supported, so swimming and water exercise load the joints far less than running or many land-based activities. This makes them a good option for people with joint aches, knee or hip osteoarthritis, those easing back after some injuries, or anyone who finds higher-impact exercise uncomfortable. You still get cardiovascular work and muscle activity, just with far less jarring of the joints.
Doing it sensibly
As with any exercise, ease in gradually if you are new or returning after a break, and build up over time. Good technique helps you get the benefit comfortably; the shoulders can grumble with heavy swimming if volume jumps too fast or technique slips. If you are recovering from an injury or have health conditions, check with your doctor or physiotherapist about whether and when swimming suits you.
Where massage fits
Massage can ease the muscle tightness that builds with regular swimming, particularly around the shoulders and upper back, and support recovery between sessions. It works alongside the swimming, not instead of it. If you get persistent shoulder pain, significant weakness, or any concerning symptoms, get them assessed rather than swimming through, and follow any guidance from your healthcare team if you are swimming as part of recovery.
Key takeaways
- Swimming is low-impact and gentle on the joints
- It suits achy joints, recovery and low-impact needs
- Ease in gradually and mind your technique
- Massage eases swimming tightness; assess persistent shoulder pain
Frequently asked questions
Is swimming good for achy joints?
Yes, the water supports your weight, so swimming loads the joints far less than running or land-based exercise, making it a good low-impact option for many people with joint aches.
Can swimming cause shoulder problems?
Heavy swimming can grumble the shoulders if volume jumps too fast or technique slips. Easing in gradually, good technique and strength help. Persistent shoulder pain should be assessed.