By Lauren Jackson, Physiotherapist

As a physiotherapist, Pilates is quite possibly my favourite low-impact movement activity. Pilates is a modality used by instructors and physiotherapists to bring body awareness, mind-to-muscle connection, control and technique to a patient’s movement. Pilates can be used to improve movement patterns, increase proprioception (which is the awareness of where our body is in space) and build strength in our intrinsic stability muscles which are often weak and inactive. This, in turn, can decrease joint pain.

The origins of Pilates

Pilates was created by Joseph Pilates in the early 20th century as a system to improve physical strength, flexibility, and posture. The method was developed while Joseph was rehabilitating injured soldiers using minimal equipment during WWI. Pilates was designed as a mindful movement practice, drawing from elements of yoga, gymnastics and martial arts, to create a method that focused on core strength, breath control, precision of movement and alignment. Pilates has evolved today into a practice that supports functional movement, injury and pain prevention and overall body awareness.

Pilates for joint pain 

Joint pain can often lead to muscle inactivity and weakness as we guard movement around the painful joint. This muscular inhibition can lead to compensatory movement patterns which can affect other soft tissues elsewhere in the body like tendons, ligaments or other muscles, leading to pain and stiffness. As Pilates focuses on mind-to-muscle connection, it can help to “wake up” these sleepy muscles as the exercises are slow and controlled, allowing you to truly focus on contracting the right muscles. As we awaken sleepy muscles, we, in turn, offload and support painful joints.

Combining Pilates practice with a clinically-studied joint pain supplement, such as Flexee, can be the kickstart you need to living a pain-free life. The ground-breaking ingredient Ovomet (egg-shell membrane) contains over 400 proteins including collagen, which is important for soft-tissue healing.

The great thing about Pilates is it uses minimal equipment and is accessible to everyone! 

My top 5 Pilates exercises for joint pain:

Counterpoise with crunch 

Studies have shown that this exercise engages key core muscles, including the transversus abdominis, internal obliques, and lumbar multifidus, contributing to trunk stability and reducing low back pain. It also retrains the dissociation of hip extension from lower back stability and arm movements from shoulder and upper back stability. Ensure to keep your back neutral and completely still during the movement.

Side-Lying Clam Toe-Touch to Knee-Touch

This exercise focuses on mobilising and strengthening a painful hip joint. The hip is encouraged to move into both external and internal rotation whilst engaging the gluteus minimus and medius muscles which are crucial for stability around the pelvis. Ensure to keep your hips from rocking forwards and backwards during the movement. 

Single Leg Shoulder Bridge

This exercise facilitates gluteal strengthening, activation and endurance whilst challenging rotational control of the pelvis with unilateral limb movement. It also activates the muscles of our inner thighs which help decelerate the leg during movement to avoid placing excessive force on other joints and muscles. This strength and control carries over into our gait pattern which can help diminish knee pain during walking that would otherwise occur due to weak glutes and poor pelvic control. 

Breaststroke

This exercise retrains stability at the neck and shoulder blades whilst mobilising the upper back into extension. It activates the sleepy muscles between our shoulder blades to improve our posture and shoulder girdle control. This movement pattern negates the kyphotic (hunched over) position that we adopt during day-to-day life. Avoid allowing your shoulders to move up towards your ears during this exercise.

Side Bend

This exercise activates stability at the shoulder joint and scapula through weight-bearing whilst stretching the latissimus dorsi and obliques. When the number of repetitions is increased, the endurance of the shoulder is tested, which is important for everyday shoulder stability. Start on your knees and progress to the full movement when you have developed sufficient control at your shoulder.

Pilates is very unlikely to exacerbate your painful joint as long as you listen to your body and start with the basics. Once you find complete control in a particular movement, you can then move on to more intermediate/advanced progressions. The incorporation of breath work, mindfulness and stillness can also help to reframe your mindset which has a huge connection to healing and recovery. The physical and mental benefits of practising Pilates are tenfold. My recommendation would be to find a class, either online or in-person, that is tailored to your level and start your Pilates journey from there.

Stay safe and enjoy your Pilates practice! Remember to consult a health professional before starting a new exercise activity.

This blog is written by Lauren Jackson BSc (Hons) Physiotherapist HPC Registered. 

Lauren graduated from the University of East Anglia with a first class honours degree in Physiotherapy in 2020. After completing professional placements in a variety of specialties, she completed her last year of study working in the USA in a busy outpatient clinic, using innovative and advanced methods to treat a multitude of clients including athletes and post-operative patients.

Lauren incorporates manual therapy, therapeutic massage, rehabilitative exercise, gait re-education & valuable advice and support to address all kinds of conditions, to treat & prevent further musculoskeletal issues from arising.

Lauren is also a qualified gym & Pilates instructor and has qualifications in sports massage and sports taping which she utilises to aid her patients’ recovery. She has an avid passion for fitness & exercise so understands the importance of returning to full health as quickly as possible. Lauren is proficient in person-centered practice to ensure that her Physiotherapy treatment is tailored to her patients' goals and lifestyle.

Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.