How Pilates Could Help Relieve Your Sports Injury

The exercise technique that could get you back on track after an injury.

When you’ve suffered the setback of a sporting injury, taking up pilates might not seem like the obvious next step. But there’s more to the popular fitness technique than toning up women’s pelvic floor muscles – and an increasing number of physical therapists are incorporating it into their rehabilitation programmes.

The idea is nothing new: German born Joseph Pilates began developing the discipline while interned in Britain during World War I as a form of rehabilitation for injured soldiers. Over recent decades, it has been adapted as a popular form of low-impact exercise, with its emphasis on building core strength to improve posture, flexibility and mental awareness – and is often aligned with that other low-impact stalwart, yoga. But the therapeutic roots of pilates have not been forgotten. Today, the likes of top-class rugby players and Olympic athletes are turning to the method to help manage the recovery process after injury.

We asked two pilates experts to explain how the technique works as a form of rehabilitation and how it measures up against more traditional forms of physical therapy.

Why pilates?

“Pilates considers the body as a whole rather than just the area you may have injured,” says Ruth Smith, Specialist Musculoskeletal Physiotherapist and Head of Pilates at Pure Sports Medicine.

“This offers a number of benefits: it helps to regain strength, control and smooth movement in the area affected as well as addressing muscle imbalance, weakness or altered movement patterns, which may have caused or contributed to the injury.”

You could even end up in better condition than before your injury occurred, she adds: “Pilates also increases your overall strength, control and coordination of movement to allow you to return to sport stronger, faster, fitter and more resilient than before your injury.”

Another key benefit of the technique is that it addresses the root cause of many injuries. “Injury can often be caused by poor postural alignment – how you stand, sit at your desk, walk, drive your car, run, play sport etc.,” says Harri Angell, Pilates instructor and author of Pilates For Runners. “Pilates can remedy this by teaching body awareness while providing a calm and healing downtime.”

How does it work?

“Injuries can be caused by a weakness or imbalance,” says Angell. “Pilates exercises redress the balance. For example, a back injury might have occurred due to some weak core muscles (tummy and pelvic-floor muscles) so by focusing on strengthening these muscles, which support the back, the injury will heal and hopefully never reoccur.”

Pilates is also sensitive to the vulnerability of the injured area, points out Smith: “Working with a pilates instructor allows you to maintain and improve mobility, strength and movement patterns in the rest of your body without putting your injured area at risk; it also helps to reduce pain levels which can be barrier to recovery.”

Pilates – Tribe Social Fitness

Can pilates help to prevent injuries, too?

Most sports activities involve repetitive movements, which can put strain on the areas involved – particularly if poor posture has been adopted. And this is where pilates comes in.

“Rehab pilates instructors are experts in movement analysis. Whether it is your running or walking gait, your swimming stroke or your golf swing, the pilates approach can identify areas of muscle imbalance which, over time could lead to injury,” says Smith.

“Many of the injuries we see in the clinic are from overloading certain areas of the body with repetitive movements where even the smallest altered movement patterns have the potential to cause pain,” she adds. “Training these smaller, deeper-control muscles increases the effectiveness of the larger-movement muscles, increasing overall strength, sports performance and resilience to injury.”

Before you start…

Rocking up to your local pilates studio and joining a drop-in class is not best advised when you’re dealing with an injury. It’s essential to get the right professional guidance before you start.

“Ensure your injury is fully assessed by a medical professional – this may be a sports doctor, physiotherapist, osteopath or GP to get the correct diagnosis early on,” advises Smith. “The best way to manage an injury is with an integrated team of sport and exercise medicine specialists, exactly as a professional sportsperson would do. This gives you the benefit of – where appropriate – medical treatment, physiotherapy, massage, pilates input, and more, at the right time for you and your injury.”

Angell agrees that team communication is key: “The pilates instructor needs to know the diagnosis and may also need to take advice from the medical professional you’ve consulted. Some exercises might not be suitable while in the first stages of rehab and so will need to be adapted.”

Whether you’re recovering from an injury or would like to strengthen an area of your body to prevent one, pilates is a great exercise technique to have in your arsenal.

Originally posted huffingtonpost.co.uk                                                                                                                          September 5th, 2017.

If you would like to discuss if Pilates would be suitable to your needs or for details on our preferred providers of Pilates instruction in the Sutherland Shire, consult with one of the Physiotherapists at Jubilee Sports Physiotherapy. Contact our Caringbah practice on (02) 9540 9400 or our Kareela practice (02) 9528 2200.

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G G
G G
16:52 05 Mar 24
I came to Jubilee Sports Physio for help on how to exersise and get fit without injuring myself constantly.During my initial consultation Michael said, I was standing wrong, sitting wrong and exersises I did were not suitable for my body.After four sessions, 15 minutes of daily exercises in between and I can go on hikes, lift weights and feel many years younger.I now have the life I want and very grateful to Jubilee Sports Physio, for their professionalism from booking, greeting and being able to do all I want physically.I highly recommend Jubilee Sports
Lara Mangelli
Lara Mangelli
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I would like to express my sincere appreciation for the exceptional care provided by Michael and James for attending to my son, both before and after his shoulder reconstruction. Michael and James' combination of kindness and professionalism played an important role in helping my son navigate through what was his first significant life challenge.They both demonstrated an unwavering commitment to my son's well-being, providing not only expert physiotherapy but also a level of compassionate support that went above and beyond.Thank you Jubilee team for your outstanding commitment to patient care. It's reassuring to know that professionals like Michael and James are dedicated to not just addressing physical challenges but also fostering a supportive and empathetic environment for individuals facing health setbacks. The receptions ladies were kind and helpful too.
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Judith Gifford
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Over a period of 4 years my husband and I have had the expertise and professionalism of Michael Gabriel and staff at Jubilee Sports Physiotherapy Each of our ageing conditions required commitment to exercises to improve. When the conditions were clearly explained we gained confidence and understanding of realistic outcomes. We feel very fortunate for all of our treatments..and highly recommend Michael and staff.
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The whole Jubilee team is fantastic. They are professional, knowledgeable and have always gotten me back playing football as quick as possible!
Jordan Figon
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The team at Jubilee have been looking after me for over 15 years. Specially Michael with the help of Kieran. They have rehabbed me through 4 major surgeries as well as long standing injuries. It is because of these guys, I am able to still be involved in the game I love, stretching my career out as long as possible. In addition, my whole family is part of the Jubilee family
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05:02 13 Dec 23
I have relied on Michael Gabriel for my physiotherapy needs for a number of years now. His professional work has allowed me to continue to chase the love I have for outdoors recreation.
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Michael and his team are the best. So professional and knowledgeable and have kept me moving for years.
Diane sutton
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21:58 12 Dec 23
I have been a patient of Jubilee Sports Physio for many years, being treated for various injuries & chronic conditions. Michael’s diagnostic skills are excellent. I can highly recommend this practice for their care, proficiency & friendliness.
Nicole Simpson
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10:53 12 Dec 23
Micheal has helped over the years to heal and help with my injuries.. The entire team gives a five star help. I can’t praise them enough…Thank you so much
Judy Andrews
Judy Andrews
10:26 12 Dec 23
Michael has treated me on a number of occasions. He is very professional and very easy to talk to. He obviously knows his stuff and never fails to set you on the right path with his treatments
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"I have been going to Jubilee Physiotherapy for many years.Very professional from the receptionists to the principal Physioswith lots of experience and straight to the point thatsave time and money"
Corinne Favaloro
Corinne Favaloro
04:09 02 Nov 23
I have been attending Jubilee physio, on and off, for many years.In fact three generations of my family are presently receiving treatment there. I have had several of the physiotherapist at Jubilee work on different problems and have found them all to be professional, knowledgeable and very caring in their treatment.
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Nicole Di noia
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Thorough, professional and passionate team of physiotherapists.
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Steve Chidgey
02:04 04 Jul 23
The the treatment I received for injury was first class. Caring, knowledgeable and highly professional. The electronic home exercising provided to me showed me the required exercises so I was not let to a piece of papers directing me. Loved the app. This physio is the best I have used. Highly recommended.
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01:29 01 Jul 23
I have attended Jubilee Physiotherapy for many years and have always had a positive experience. The staff are professional and knowledgeable. I always feel comfortable and safe in their care.My therapist, Samuel Leslie, knew exactly how to treat my new neck issue. As a result, I have made a very good recovery.
Angelina Mastoris
Angelina Mastoris
23:09 01 Mar 23
The guys at Jubilee are amazing! Been going for a couple years and each time I’ve had a great experience. Massive shout out and thanks to our team Physio Sam for helping me with my rehab and recovery. He’s helped improve my overall game and has made me stronger than before. He’s a legend. Would highly recommend, overall fantastic experience!
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