Arthritis affects daily life for one in six people in the UK, so this month we’ve written about Pilates for arthritis, and why so many people have benefitted from it as a safe, adaptable way to reduce the discomfort associated with arthritis.
Many people believe that exercise will worsen their joint pain or increase stiffness. It’s common for those suffering with arthritis to fear movement, but the right kind of movement can actually reduce discomfort and improve quality of life as a result.
Pilates utilises the sort of gentle, guided movement which is perfect for arthritis, and this blog is all about why taking up Pilates for arthritis can be a great choice.
What is arthritis?
Before we think about Pilates for arthritis sufferers, let’s clarify what we mean when we talk about arthritis.
Arthritis is a form of inflammation which affects the joints.
The two most common types are Osteoarthritis, which arises through general wear and tear over time, and Rheumatoid arthritis which can be lifelong and is an autoimmune condition.
Typical symptoms of arthritis include joint stiffness, swelling, reduced range of motion and fatigue. It can be very painful and debilitating and takes a real toll on those suffering from it.
Why movement is so important
When your body is feeling stiff and painful, it’s easy to assume that the best thing to do is reduce movement and prioritise rest.
However, a healthy level of safe movement is actually best.
Gentle exercise helps to keep joints lubricated, strengthens the muscles supporting the joints, improves circulation, reduces stiffness and supports mental wellbeing.
Movement doesn’t have to be high impact to be effective – it would be unwise to start with intense training – but by undertaking gentle, controlled movements you can regain movement and strength.
That’s why Pilates for arthritis is such a good choice.
What makes Pilates ideal for arthritis?
There are many forms of exercise which are helpful in alleviating the symptoms of arthritis such as walking, gentle Yoga, Tai Chi and mobility exercises.
However, the trend we have observed is that Pilates is often uniquely beneficial for those suffering from arthritis, for a number of reasons.
It’s low-impact and joint-friendly
Unlike other exercise or classes, Pilates doesn’t include any sudden movements or jumping, reducing high-impact pressure on joints and supporting muscles.
The controlled exercises in Pilates reduce strain rather than building it.
It builds supportive strength
Pilates can strengthen the muscles in our bodies which stabilise us.
By building a stronger core, pressure on joints is reduced, alleviating one of the main pain points in arthritis.
It has a focus on alignment and posture
Through repetition of simple exercises, Pilates builds and reinforces better movement patterns which carry into life outside of classes.
Better movement patterns will put less stress on our joints.
This can help bodies to regain alignment where this has been lost and have better posture too.
It grows the mind-body connection
As with any long-term illness, it can take it’s toll on your mental health. Especially if you suffer with a lot of pain and discomfort
Pilates focuses on mindful movements and breathwork, which reduces tension in our bodies and encourages better body awareness.
Many find that as well as building physical strength, their mental health and confidence are boosted too.
Real-life stories of Pilates and arthritis at New Healthy Body
Marie is a member of New Healthy Body in Sheffield and shared her story of Pilates and arthritis.
“I am a sufferer of Arthritis in most joints, that can be problematic, stiff and painful to live with. Since joining New Healthy Body my joints have been so much better and less restricted. It also provides me with a positive mindset to continue and be in control of my life. I now eat healthy, my sleep is better, I have less pain and my posture and balance is also getting better. Before I discovered New Healthy Body, I did not find it easy to get on the floor and if I did manage it, I had massive difficulty getting back up. But with Pilates I have been taught new techniques on how to do this which makes me very happy.”
It’s wonderful to hear about how Pilates can help in so many areas, with physical wellbeing having clear effects for mental health, giving real holistic benefits.
Safely practicing Pilates with arthritis
Many medical professionals advise gentle exercise for arthritis, and the NHS recommends Pilates as a low-impact form of exercise which can alleviate the symptoms of arthritis.
Whilst Pilates and arthritis seem like a natural link for many, it is important to undertake it safely and ensure your Pilates instructor is experienced in helping people with arthritis and the Pilates classes are smaller groups rather than large classes, so the teacher can support you better.
Always inform your instructor about your diagnosis, including what joints are affected and any flare-ups you may be experiencing, before you begin. They will be able to advise you on any variations and adaptations to the exercises, which may benefit you.
During the class, always take care to work within your pain-free range. Any twinges or pain are a sign that you need to take a break from that exercise.
However mild discomfort is normal as your body gets used to moving in different ways.
Your instructor should educate you around this.
If you’re new to Pilates, or have taken a break from it until now, make sure that you take your time and progress gradually through exercises rather than aiming for high resistance before you’ve built the strength and stability needed.
Your instructor should monitor your movements and advice throughout.
Remember that consistency is key, not intensity.
Talk to us about how Pilates can reduce your arthritis symptoms
At New Healthy Body we love welcoming people from all walks of life to our classes.
Whether you’re a Pilates pro or a complete beginner, we’d love to introduce you to this form of exercise which we have found so beneficial to improving the quality of life for so many of our members
If you suffer from arthritis, and would like advice or an introduction to how to get the most out of a Pilates class, please don’t hesitate to get in contact with us.
We can answer your questions and talk you through how you can benefit from Pilates, and what to expect from one of our classes.
All of our instructors are fully qualified and highly experienced and able to advise you on Pilates and arthritis, so you’ll be in safe hands – we can’t wait to hear from you.