Fluid Running for Pain, Injury and Recovery

Fluid Running was originally created as a means to keep runners physically fit during injury and through recovery.  However, it was quickly determined that the benefits of Fluid Running reached well beyond just the world of running.   Since 2011, Fluid Running has been performed by fitness minded people who may be suffering from chronic or fitness-induced pain, preparing for surgery or rehabilitating after surgery to maintain strength and cardio endurance. It is 100% non-weight bearing and has kept hundreds of people, who had been told they couldn’t exercise due to injury or pain, not just in shape but in better shape.

I have RA and Fluid Running is a lifesaver! A great workout that mimics running without the impact on my joints. And it gets my HR up!! – Iron Will Iron Jill (Triathlete)

Why Fluid Run

  • You get to maintain fitness while injured or recovering
  • You’ll get a full body workout including core, stabilizer muscles and hip flexors
  • Zero impact helps reduce the risk of further injury
  • Hydrostatic pressure improves circulation, reduces swelling and can even reduce pain. [source]
  • When you float in the water, it takes compression off your spine and joints, offering greater flexibility
  • You get a great cardio workout

Who Should Do It

Everyone!  Having worked directly with over 1000 Fluid Runners throughout the years, we’ve seen how Fluid Running has changed lives by allowing people to exercise and maintain conditioning who otherwise couldn’t because of chronic pain or injury.  Exercising in the deep water eliminates all impact which means that Fluid Running is one of the few workouts that is completely non-weight bearing. This allows you to exercise with most lower limb injuries, impact-related or chronic joint pain.


There is nothing more frustrating than pulling a hamstring, tearing your Achilles, twisting an ankle or suffering any number of lower limb injuries.  High impact activity can lead to overuse injuries that, in the past, have meant limited or no physical activity. Fluid Running has changed the paradigm allowing you to exercise even with most lower limb injuries.   In fact, doctors are recognizing the myriad benefits of staying active during an injury both for physical and mental wellbeing. The combination of exercise and deep water has actually been shown to hasten the recovery process. 

“Fluid Running has become one of my “go to“ recommendations for many of my patients , especially those with lower extremity injuries.” -Dr. Keith Veselik – CMO, Population Health – Loyola University Health System


Undergoing surgery can be scary.  Did you know that you can do more to prepare for surgery than just research the surgeon, learn specifics of the procedure and find out about post-surgery recovery and rehabilitation?   A big part of preparing for a successful surgery is pre-habilitation. What is pre-habilitation? It is pre-surgery workouts that prepare you for surgery by making your body stronger, more fit and leaner.  The healthier you are going into surgery the better you’ll do during surgery and the quicker and easier your rehabilitation will be. Fluid Running is the perfect pre- and post-surgical rehabilitation work out because it is performed in deep water without any impact.  The therapeutic benefits of water are well known. Fluid Running has harnessed those benefits to develop a deep-water running workout that mimics land running but can be done on your own time and at your own pace regardless of whether you are a runner or even if you have ever previously worked out. Our workouts have no impact and combine cardio and strength training to provide a full body workout in one training session.

 “The benefits of exercise before surgery are very clear: The more you can do for yourself physically before surgery, the better off you will be.”  Daniel Rooks, PhD, assistant professor of medicine at Harvard Medical School


Rehabilitation is the process of getting you back into shape, keeping you in shape or simply improving your abilities after undergoing surgery or returning from a significant injury or medical treatment.  Good options exist to exercise during rehabilitation including the elliptical, stationary bike, Alter G or swimming. But other than swimming, all of those options include some impact. And if you aren’t a swimmer or your lower limb injury doesn’t allow you to push off the wall than swimming isn’t an option either.  Fluid Running is 100% non-weight bearing. It’s not low impact, it’s no impact and for that reason it is the perfect solution to keep you working out during your rehabilitation.


Exercising with pain may seem like a catch-22, where gentle exercise can promote healing but the pain and stiffness in your body caused by a chronic condition can prevent you from exercising. Fortunately, you can exercise and maintain your fitness when you have chronic pain, but only if you work out in the right way. Therapeutic workouts can strengthen muscles and promote the healing of damaged connective tissue. High resistance exercises are the best for working muscles, but these exercises should have no impact to eliminate any stress on joints.  Fluid Running, is that exercise. It combines high resistance exercise and cardio fitness and is one of the best ways to stay in shape and keep healthy when pain prevents you from hitting the gym treadmill or going for your morning jog.
Arthritis | Fibromyalgia | Lymphedema | POTS

Foot | Knee | Hip | Back | Shoulder | Joint Replacement | Cancer | Stroke

Supporting Articles

Reduce Inflammation with Fluid Running

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Introduction Can deep water exercise help with symptoms of acute or chronic inflammation?  Whether you are dealing with sore muscles, injury, osteoarthritis, lymphedema, POTS, fibromyalgia or other forms of inflammation, getting in the water might be your best bet. Learn how the properties found in deep water such as buoyancy, hydrostatic pressure, and viscosity (resistance)…

Exercising with Knee Pain

Exercise with Knee Pain

560 315 Pam Devitt

Types of knee pain There are different types of knee pain, and it’s essential to try to distinguish between them.  You will generally know if you have torn a ligament or an ACL or caused structural damage to your knee.  In those cases, the pain cannot be ignored and is an important signal for your…

Vanessa Fraser Rehabbing Like a Pro

Rehabbing Like a Pro with Professional Runner, Vanessa Fraser

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“Fluid Running is the perfect supplemental tool to add in the extra cardio work without impact. I plan to continue to use it 2-3 times per week even when I am completely healthy again.“Vanessa Fraser Jennifer had the great pleasure and honor of working with Vanessa Fraser, a Nike Bowerman Track Club Professional Runner. World…

Secret Weapon: Deep Water Running

Stronger After Injury with Deep Water Running

560 315 Pam Devitt

When Fluid Running founder, Jennifer Conroyd found out she had torn a calf muscle 6 weeks before the Chicago Marathon and wouldn’t be able to run, she didn’t accept that.  She turned to the internet like many before her, and discovered deep water running. It wasn’t easy to do though. She found a coach that…

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