Can You Do Pilates if You Have Arthritis?
For many, arthritis can be challenging to manage and often painful. Because of this, many people with arthritis will shy away from exercise fearing that it will only worsen their pain. However, this doesn’t have to be the case!
If you suffer from arthritis, you may be wondering if there are any exercise methods that are safe for you to try. Pilates, a gentle yet effective form of exercise, might be just what you’re looking for. This practice focuses on controlled movements, core strength, and flexibility, making it an especially beneficial option for those with joint pain.
At Club Pilates, we offer a supportive environment where people can safely participate in Pilates classes, no matter their limitations. Our instructors are highly skilled and are trained to modify exercises as needed to ensure that everyone in the class gets the most out of their workout.
Arthritis, Explained
According to statistics for 2022, 3.9 million Australians suffer from arthritis. That’s about 1 in 6 people – and by 2030, this number is expected to rise to 5.4 million! So, if you’re reading this you’re not alone! Arthritis is a very common condition, but what exactly is it?
Arthritis actually refers to a wide range of conditions that affect the joints, ligaments, and cartilage. The two most common types are osteoarthritis and rheumatoid arthritis. Osteoarthritis is caused by the wear and tear of the joints over time, while rheumatoid arthritis is an autoimmune disease that causes inflammation in the joints.
No matter what type of arthritis you have, though, the symptoms are often similar and can include:
- Pain
- Stiffness
- Swelling
- Redness
- Decreased range of motion
Arthritis can be especially painful and can significantly impact your ability to perform daily tasks. Simple activities like walking, lifting objects, or even sitting comfortably can become challenging.
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Exercising When You Have Arthritis
So, if arthritis causes all of these negative symptoms, why would anyone want to exercise? The answer is simple: exercising can actually help improve the side effects of your arthritis!
Regular movement not only counters stiffness but also improves overall mobility. Think of exercise as a lubricant for your joints, much like motor oil keeps an engine running smoothly. But, regular exercise also brings benefits beyond joint relief. It enhances your quality of life by boosting confidence, lifting your mood, and reducing symptoms of depression.
The right type of exercise can help you maintain joint function, strengthen muscles around the joints, and alleviate pain. However, it's important to approach exercise with care and make thoughtful choices to ensure it benefits rather than aggravates your condition.
Pilates for Arthritis
Exercising when you have arthritis can be challenging and intimidating, and the frustration of wanting to work out but worrying about worsening joint pain or discomfort is no small thing. But with Pilates, you can finally get the exercise you need without having to worry about making your arthritis worse.
Pilates is an excellent workout method for individuals with arthritis. It helps to improve flexibility, balance, and muscle strength – all without putting unnecessary strain on the joints. In fact, many people with arthritis find that Pilates helps to reduce their pain levels and improve their overall mobility.
1. Core Stability and Spinal Flexibility
Pilates' primary focus is on core stability, which is crucial for maintaining balance and supporting the spine. This emphasis on core strength contributes to better posture and alignment, which can significantly impact how you feel throughout the day and allows you to do everyday movements with greater ease and comfort.
2. Maintaining Range of Motion
Pilates is great for keeping your joints moving freely. The exercises are designed to help maintain or even improve your range of motion, which can be a real boost if arthritis has you feeling stiff. By gently stretching and strengthening, Pilates helps keep those joints limber and less prone to pain.
3. Enhancing Body Awareness
Pilates can also improve your body awareness or proprioception. By focusing on mindful movement and precise control, Pilates helps you become more attuned to your body's signals and manage your arthritis symptoms better.
4. Low-Impact and Joint-Friendly
One of the best things about Pilates is how easy it is on the joints. Unlike high-impact workouts that can aggravate arthritis, Pilates is gentle and puts minimal stress on the joints. Many exercises are performed lying down or seated, which alleviates pressure on the joints and reduces the risk of jarring movements.
5. Customisable Workouts
At Club Pilates, we get that everyone’s needs are a bit different, especially when it comes to arthritis. That’s why our instructors are experts at modifying exercises to make sure you get the best workout without worrying about your joints. We can adjust the intensity and use props to support you, so you can focus on feeling good.
6. A Supportive Environment
We believe that exercise should be enjoyable and accessible for everyone. At Club Pilates, we create a welcoming, supportive environment to make sure you feel comfortable and confident. Our studios are bright and clean, with top-notch equipment and a variety of class options. Plus, our friendly instructors are always here to help with any questions or concerns you might have.
Getting Started With Pilates When You Have Arthritis
Starting a new exercise routine can be exciting, but it’s important to approach it with care—especially when managing arthritis. Here’s a quick guide to help you get started with Pilates safely and effectively:
- Check with Your Doctor First: Before diving into Pilates, it’s always a good idea to have a chat with your doctor. They can provide valuable insights and ensure that Pilates is a good fit for your specific condition.
- Begin with the Experts: While Pilates can be done at home, starting with a professional can make a big difference. Joining a class or working with a certified instructor, like the team at Club Pilates, helps you learn the fundamentals of Pilates and ensures your technique is spot on. Proper form is crucial to avoid any risk of injury, so having an expert guide you through the basics can set you up for success.
- Learn to Modify Exercises: One of the great things about Pilates is that exercises can be tailored to your needs. Our skilled instructors can teach you how to modify movements to suit your arthritis, helping you get the most benefit while protecting your joints. They can show you how to use props and adjust the intensity, so you can exercise comfortably and safely.
- Be Patient and Consistent: Starting something new, like Pilates, requires a bit of patience. It’s best to start slowly and build up gradually. Focus on being consistent with your practice rather than pushing too hard too soon. A gentle, steady approach will help you avoid overdoing it and getting hurt or feeling burnt out.
Pilates Modifications for Arthritis
- Adapting Exercises to Fit Your Needs: Customise Pilates exercises to your comfort by adjusting the range of motion and using supportive props, ensuring movements are gentle on your joints.
- Using Props and Equipment: Incorporate props like resistance bands and foam rollers to provide extra support and reduce strain on your joints during exercises.
- Choosing the Right Variations: Opt for seated or lying down variations of standing exercises if they feel too intense, making movements easier on your joints.
- Monitoring Intensity and Impact: Be mindful of exercise intensity and avoid pushing through pain; communicate with your instructor to make necessary adjustments.
- Focus on Alignment and Technique: Maintain proper alignment and technique to maximise benefits and minimise joint strain; your instructor can guide you in performing exercises correctly.
Take a Supported Class at Club Pilates
Managing arthritis while staying active is entirely achievable with the right approach, and Pilates offers a fantastic way to do just that. Its low-impact, joint-friendly exercises are designed to enhance flexibility, strength, and balance without putting undue stress on your joints.
Of course, it's always essential to consult with your doctor before starting any new exercise program. If you’ve received the go-ahead to incorporate Pilates into your routine, you’re in for a rewarding experience.
At Club Pilates, we’re here to support you every step of the way. With a range of classes available across Australia—including North Lakes, Noosa, Unley, and Lane Cove—we offer everything from beginner sessions to more advanced workouts. Our flexible schedule ensures you can find a class that fits seamlessly into your routine.
Ready to experience the benefits of Pilates in a supportive environment? Join us at Club Pilates and discover how our expert instructors and welcoming community can help you thrive with arthritis. Book your class today and take the first step toward a more active and comfortable lifestyle!
