The word arthritis comes from the Greek word, arthron for joint and itis for inflammation. Arthritis, an inflammation of the joint, usually affects highly mobile joints such as knees, elbows and fingers rather than joints with limited movement such as the pelvis.
Osteoarthritis
When a joint becomes inflamed due to arthritis the result is pain and stiffness which can cause the sufferer to have difficulty with even very simple movements. The most common form of arthritis, osteoarthritis, is a degenerative joint disease affecting almost 21 million Americans. In this case the cartilage cushioning the end of the bone deteriorates, causing bone to rub against bone, creating pain every time the joint is moved. Pain and stiffness are more likely after too little, or too much, exercise.
Osteoarthritis can be the result of repetitive strain, broken bones or joint surgery and other factors including bad body alignment and excess weight which puts more strain on the joints.
Rheumatoid Arthritis
The second most common form of arthritis is rheumatoid arthritis, an autoimmune disease caused by a defective immune system or sometimes a virus. In this case the system attacks its own cells and the lining of the joints become inflamed, which breaks down the cartilage cushion and damages the bone and surrounding tissues.
While there is no ‘cure’ as such, almost all medical experts agree that regular exercise, particularly low impact exercise such as Pilates, is one of the most important factors in helping ease arthritis. Exercise lubricates the joints, builds cartilage, strengthens muscles and bones and improves overall health and fitness.
Lubricate Joints
One reason Pilates is particularly effective is it can easily be tailored to individual needs. For example, isometric exercises, contracting the muscle without moving the joints, can be useful when the joint is inflamed. Isotonic exercises, where the muscle and joints both move, are also recommended because they take the body through its full range of motion and help build strength.
Build Cartilage
Closed chain exercises are often recommended for arthritis sufferers because they put less stress on joints and work several muscle groups at the same time. Good closed chain exercises include leg and footwork on the Reformer.
Strengthen Muscle and Bone
The specific aligned movements in Pilates strengthen the surrounding tissues, improve flexibility and aid correct biomechanics. The end result is less pressure on joints, less pressure equals less wear and tear, and less wear and tear equals less pain.
Pilates Exercise Tips
If you suffer from arthritis, consult a trained Pilates instructor who will design a workout suited to your own individual needs. You should generally start with a warm-up and finish off with a cool-down. Start with exercises to work the major muscle groups and perform all in a controlled fashion using proper techniques. Remember to breathe and exercise both sides of the joint to keep muscles balanced. Use full range of motion for each joint when possible. Do remember to stop if the pain increases or new pain appears.
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