We all hear that Pilates is great for your joints, especially as we age. But how? What is a joint? Why are healthy joints so important for our well-being?
If you’ve ever experienced any shoulder or hip pain, it’s more than likely going to be a problem related to the joint or the ligaments/tendons around the joint. Healthy joints enable us to move our bodies freely to perform the simplest activities to Olympic level sports. We use our joints with every single movement from typing a text to taking a shower.
The biggest misconception is that if you have joint pain, you should steer away from any form of exercise otherwise the joint injury will become more aggravated and won’t heal. But this isn’t the case (in most situations). Let’s start off by explaining what a joint does and consists of.
What is a Joint?
A joint is the part of the body where two or more bones meet to allow movement. There are actually six types of joints within the body including ball and socket joints (rounded head of one bone sits within the cup of another, such as the hip or shoulder joint) and hinge joints (the two bones open and close in one direction only like a door, such as the knee and elbow joint).
Joints are held together and supported by tough bands of connective tissue called ligaments. Smooth cartilage prevents friction as the bones move against one another. In freely movable joints, the entire joint is enclosed inside a membrane filled with lubricating synovial fluid, which helps to provide extra cushioning against impact.
The key part to focus on for overall healthy joints is relating to the synovial membrane and synovial fluid. The synovial membrane lines the joint and seals it into a joint capsule. The synovial membrane secretes a clear, sticky fluid (synovial fluid) around the joint to lubricate it.
Whilst exercising, the synovial fluid is excreted within the joint to allow the joint to move more freely. Other benefits include better shock absorption within the joint with high impact movements such as running or jumping.
What are the Causes of Joint Pain?
There are many causes of joint pain. Wear and tear and old age are the most common reasons. However, athletes can suffer from joint pain because of strenuous training and overuse (especially if they have hypermobile joints such as dancers and gymnasts). Arthritis can also cause joint pain. Joints can also be placed under extra pressure from obesity and chronic illnesses like fibromyalgia.
How Does Pilates Ease Joint Pain?
As pilates utilises slower and more controlled movements (usually paired with resistance), it provides a safer environment for joints to be stabilised. This is done by moving in smaller ranges of movement and strengthening the muscles surrounding the joints. This is why Pilates is often recommended to people recovering from total hip replacements to re-strength the hip muscles to support their new hip!
Pilates is also a gentle way to move synovial fluid around the joint. For example, if you were to go for a run after sitting for a while, the fluid in the joint may not be moving as freely and the sudden movement of running can cause harm to the joint as it’s not fully protected from the sudden impact.
Whereas if you were to perform a few pilates exercises targeting the main joints (shoulder, hip and knee) before the run, these joints would have a better chance to be properly lubricated, therefore, better protected from the impact of a run.
Pilates is such a practical and gentle way to support joint health. It’s one of the only forms of exercise that can be practiced every day without placing the body under excessive stress like other higher impact movements.
So, the next time you experience some joint pain, don’t sit on the couch and hope it goes away! Join a Pilates class and notice how much better that joint will feel. Like any niggle or injury, it’s so important to let the instructor know if you do have any joint pain so they can either give you modifications or watch your form to see if there might be something else going on.
Below are some simple Matwork Pilates exercises that you can practice at home to create healthier and happier joints!
Shoulder: Arm Arcs
Lying down on your back with your arms by your side. Inhale to prepare, exhale to float the arms up and over the head without changing the shape of the spine or ribs. Return the arms back to your sides as you inhale. Repeat 6-8times.
Note - You can also repeat this movement and circle the arms back down to create more mobility within the shoulder joint.
Hip: Leg Circles
Lying down on your back with arms by your side and legs extended. Inhale to prepare, exhale to lengthen one leg up to the ceiling. Inhale as you cross the leg over the body and exhale to circle the leg down, slightly out to the side and back to the ceiling. Repeat 6-8 times per side.
Note – if you have tight hamstrings, the leg lifted can be bent. The most important aspect is that there is a circular movement coming from the hip joint.
To read more about the importance of joint health in everyday movement, read our 'Mobility and Flexibility' blog here.
Click here to find out what other benefits pilates provides for your body.
