Pilates for pain relief

Pilates is a joint-friendly workout, and it’s one of the hottest fitness trends around.

It’s not exactly new, however. Joseph Pilates, a German performer and boxer who was living in England, created this workout regimen during World War I. It’s based on a series of exercises he developed over 20 years of studying yoga, Zen, and ancient Greek and Roman exercise moves.

Pilates exercise is often done on a floor mat using your own body weight and a few pieces of equipment, such as elastic resistance bands, balls, and a Pilates Magic Circle, which is a flexible ring that provides gentle to moderate resistance during an exercise. Pilates can also be performed on special equipment that provides fine-tuned resistance that helps improve alignment and core strength.

“Pilates is known as a body-mind workout,” says Valeria Barreto, a certified Pilates instructor and owner of the Pilates and More Studio in Dobbs Ferry, N.Y. In addition to improving your physique, she says, Pilates enhances breathing and mental concentration, and is an effective weapon against stress.

How it helps
Because Pilates exercises are low-impact, they can be especially helpful for people with arthritis. “Pilates is an excellent exercise program for strengthening and increasing joint range of motion,” says Marjorie J. Albohm, MS, president of the National Athletic Trainers’ Association in Dallas and a certified athletic trainer.

That’s because strong muscles support the joints, which in turn can help prevent injury and wear-and-tear on our bones and the surrounding cartilage, explains Patience White, MD, chief public health officer for the Arthritis Foundation in Atlanta.

Pilates moves can help people with both osteoarthritis and rheumatoid arthritis by stretching the ligaments around the joints and squeezing the joint lubricant, called synovial fluid, into the cartilage, thereby easing stiffness.

Be good to yourself
Intrigued? If you’d like to try Pilates, check out the moves pictured below and then see the box (“Your everything Pilates guide”) to find an at-home workout or a Pilates class near you. Here are a few things to consider before you pick up your Magic Circle:
• Ask your doctor. Check in with your healthcare provider before getting started, and be aware that Pilates exercises are not a substitute for exercises prescribed by your doctor or physical therapist.
• Speak up. Tell your instructor you have arthritis. “Each client needs to be individually assessed,” says physical therapist Rob Kopitzke, president of Body Concepts, Inc., a Pilates-based physical therapy clinic in El Dorado Hills, Calif. “One of the strengths of Pilates is that is the instructor can modify the exercise to address each client.”
• Keep it easy. Pilates exercises should never cause pain; what you should feel is a gentle stretch of the muscle, not the joint itself. If you are experiencing a flare-up, exercise a bit more gently or skip a day.
• Shop around. The Pilates method has evolved in many directions since Joseph Pilates published his first texts. This means Pilates workouts vary, and that you need to find one that’s right for you. Currently there is no overall governing body for Pilates. In 2005, the Pilates Method Alliance (PMA)—the international association for the Pilates method—launched the first industry-wide certification exam in the United States. However, there are many other good certification programs out there, say experts. If you’re shopping for a Pilates class, about the best you can do is ask whether the studio’s instructors are Pilates-certified by any organization. It’s also wise to ask whether an instructor has special training in working with arthritis patients.
• Try before you buy. If you’re considering Pilates, don’t just pay up front and go into a class cold. Have a one-to-one discussion with the instructor beforehand and ask if you can take a trial class before signing up for a series.