Is Pilates Good for Osteoarthritis?

Do you suffer with joint pain? Find out how Pilates Can Help Manage Symptoms and Improve Joint Health

Osteoarthritis is the most common form of arthritis in the UK, affecting over 10 million people. We see a lot of our clients of all ages who suffer with arthritis. But how does Pilates help?

What is Osteoarthritis?

Osteoarthritis is a degenerative joint disease, that causes joints to become painful and stiff. The severity of symptoms can vary greatly from person to person. Commonly affected areas include hips, knees and small joints of the hands that can lead to reduced function and a lower quality of life. If you are suffering with symptoms of osteoarthritis, Pilates could help you to improve your overall body function.

How Pilates Can Help with Osteoarthritis

Pilates is a fantastic form of exercise for individuals with osteoarthritis for a number of reasons. It is low-impact exercise, where exercises help to strengthen muscles and improve joint mobility. Working the whole body, Pilates improves postural alignment, balance and overall bodily function.

• Low-impact exercises are gentle on the joints, reducing risk of injury or pain.

• Pilates improves joint mobility through exercises that encourage movement of joints in the full range of motion, stimulating production of synovial fluid that lubricates the joints and reduces stiffness.

• It strengthens muscles around the joints to take the load off the joints and reduce strain on the joints.

• Pilates promotes better posture, that can help alleviate pain and encourage better balance, preventing falls in older adults.

• Adaptable exercises that can be adjusted to suit your body on any given day, meaning you can work to your own ability.

Osteoarthritis affects everyone differently. We will provide a personal assessment at the start of your first session to make sure all exercises given are safe and effective.

1-to-1 Equipment classes or Small Group Equipment Classes can allow you to work to your full potential without pain. The Pilates equipment allows the instructor to add resistance to exercises, helping you to strengthen muscles at your own pace.

Footwork on the Reformer - Yellow Pilates

Specific Pilates Exercises for Osteoarthritis

Certain Pilates exercises are particularly beneficial for those with osteoarthritis. Here are two of our favourites:

1. Footwork on the Reformer - The foundations of all of our movements start at the feet! Footwork exercises are great for assessing and improving movement patterns that we use in daily activities like standing, sitting and walking. Exercises are performed lying down on the Reformer with the resistance adjusted so we can safely load the knees and hips to build strength and mobility.

2. Standing Leg Pump: This functional exercise strengthens the muscles around the pelvis, hip and knees. As you press down, you’ll work to strengthen the standing leg and improve stability.

Standing Leg Pump on Wunda Chair - Yellow Pilates

Pilates and Knee Osteoarthritis

Osteoarthritis in the knee is a common concern. Pilates offers a safe and effect way to manage it.

For those who have undergone knee replacement surgery, Pilates is an excellent rehabilitation tool, helping to restore strength and mobility.

For those at risk of developing osteoarthritis, Pilates offers low-impact exercises to strengthen the muscles and structures supporting the knee, potentially preventing the condition's onset.

Pilates for Spinal Arthritis

Osteoarthritis can affect any part of the spine—cervical, thoracic, or lumbar—leading to pain and reduced mobility. Pilates exercises that promote spinal mobility and strengthen the surrounding muscles are highly beneficial for managing spinal osteoarthritis. These exercises help maintain the spine’s flexibility and support, reducing the load on the joints and alleviating pain.

Exercise and Osteoarthritis

While there is no cure for osteoarthritis, staying active is crucial for managing the condition. Exercise helps maintain joint function, reduce pain, and prevent further deterioration. However, many people with osteoarthritis are hesitant to exercise, fearing it might worsen their symptoms. This fear can lead to a cycle of inactivity, increasing joint stiffness and muscle weakness, ultimately exacerbating the condition. Pilates offers an effective way to break this cycle.

Other Treatments for Osteoarthritis

While exercise is a cornerstone of osteoarthritis management, other treatments can help like:

• Weight loss - Reducing excess weight can lessen strain on your joints

• Supportive footwear - Helping reduce joint stress

• Pain relief - Helping to manage pain and allowing you to stay active

• Injections - Steroid injections can provide temporary relief for severe pain

• Surgery - In some cases, joint replacement surgery may be necessary

Frequently Asked Questions

• How Do I Know if I Have Osteoarthritis?
  Osteoarthritis can be diagnosed with X-rays. If you experience joint pain and stiffness, consult your GP, physiotherapist, or an orthopedic specialist for evaluation.

• Is Reformer Pilates Good for Arthritis?
  Yes, an Equipment Pilates class is versatile and can be adapted to suit different levels of ability and may use the Reformer. It allows for low-impact movement, which helps build strength and mobility without causing pain. Be mindful when choosing a Pilates studio and instructor to choose a class that suits your needs.

• Can Arthritis Occur at Any Age?
  Yes, while more common in older adults, osteoarthritis can develop at any age due to joint injury, abnormal joint structure, or genetic factors.

Visit Yellow Pilates

If you’re managing osteoarthritis or any kind of joint pain, and want to explore how Pilates can help, contact us at Yellow Pilates. We offer personalised 1-to-1 sessions in our Glasgow City Centre Studio, where we’ll tailor a program to suit your needs and help you stay active and pain-free.