How to Prevent Injuries in Pilates
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What is Pilates?
By: Allan O. Fiesta, PT, DPT, OCS
The Pilates Method was credited to Joseph Pilates, who labeled the core, or center, as “the powerhouse,” and centering where all energy begins and then radiates outward to the extremities. The Pilates method stresses the importance of the powerhouse muscles of the body, which include the transverse abdominis, the lumbar multifidus, the pelvic floor muscles, and the diaphragm. Pilates described the core or center as a box delineated by two horizontal lines where one line running from shoulder to shoulder and the second line running from one hip joint to the other hip joint. Therefore, according to Pilates, core strengthening included strengthening of the shoulder and hip joint complex.
What Kind of Workout is Pilates?
The Pilates exercises focus on maintaining a neutral pelvis, spine, and scapulae throughout machine and mat exercises. The joints are always stacked: shoulders over the hips, hips over the knees, and knees over the ankles. Exercise progressions of Pilates-based exercises are from basic gravity eliminated motions to complex and functional movements requiring coordination and balance in gravity-resisted positions. Most Pilates exercises can be performed on mats; however, 12 specifically designed equipment can be used. Four basic machines comprise the Pilates equipment line:
1. Reformer – the basic machine for the Pilates method. It resembles a twin bed in size and frame and is equipped with handholds, pulleys, and cables that exercisers push or pull with their hands or feet.
2. Trapeze table – this piece of equipment is equipped with multiple bars and straps and features a pull-down bar. It is used for overall conditioning.
3. Pedi-pull – equipment of choice for footwork and ankle rehabilitation. It can be adapted for activities such as one-arm pushes, lunges, and dips.
4. Ladder-barrel – this equipment consists of a sliding base and five rungs and is used for various strengthening and flexibility exercises.
Pilates equipment to train stabilization strategies during motion may enhance the effect of the more relatively static mat exercises.
Pilates class using the reformer
What are Different Types of Pilates?
There are a variety of different types of Pilates. All offer improved core strength, flexibility, and overall physical balance and health.
- Group Reformer Pilates
- Mat Pilates
- Classical Pilates
- Contemporary Pilates
How is Pilates Different from Yoga?
Pilates is different from yoga, and one of the main differences is that yoga focuses on improving the flexibility of the body, gradually increasing the flexibility of soft tissues and joints of the body. In contrast, Pilates, on the other hand, focuses on trying to relax the muscles that are tight and tensed to allow strengthening of the powerhouse muscles, which include core muscles, pelvic floor muscles, and diaphragm.
What are the Disadvantages of Pilates?
- Pilates workout alone does not involve cardiovascular exercises; therefore is not a great means for weight loss.
- It will not yield the same results as heavy weightlifting and/or bodybuilding.
- Can result in post-workout aches and soreness and will require recovery time in between sessions
- Classes can be expensive
- Can result in injuries if performed incorrectly
- Requires a high level of concentration for every exercise
How Often Should You Do Pilates?
Pilates 3 times per week for about 60 minutes can be beneficial for individuals with chronic low back pain.
What are the Most Common Injuries in Pilates?
- Tendon injuries such as hamstrings tendon tears
- Muscle strains
- Delayed onset muscle soreness (DOMS)
How Do You Prevent Injuries in Pilates?
The Pilates method follows six principles: control, breathing, the flow of movement, precision, centering, and stability. We will discuss and describe how each of these principles helps you gain all of these benefits while preventing and decreasing the risks of injuries.
Pilates helps maintain a strong core
Control
The principle of control involves training your muscles to maintain a strong and lengthened state throughout the entire movement, reducing muscle bulk in the process. While focusing on control, you are also encouraging your body to activate smaller “helper” muscles, known as synergists, which aid the body’s muscles working together. These synergists or “helper” muscles are the keys to developing coordination and balance through movement. Pilates is a great exercise program to develop control.
Breathing
Have you ever caught yourself holding your breath while carrying out a difficult task or lifting heavyweights? Holding your breath can cause increased pressure in the muscles and spinal cord, change heart rhythm, and negatively affect blood pressure. Deep consistent breathing is essential to a flowing movement, proper muscle balance, and overall health. This is the principle of controlled breathing and is one of the core aspects of Pilates.
Flow of Movement
The essence of Pilates exercises is to let your body move freely with control and precision, encouraging flexibility in the joints and muscles and training the body to move and lengthen with even rhythm. The principle of the flow of movement ensures that movement is balanced and flows smoothly, which integrates the nervous system, muscles, and joints and teaches the body to move in an even and dynamic fashion.
Precision
The principle of precision combines control with the spatial awareness of movement. Paramount to this is the beginning and the end of each movement. All exercises utilized in Pilates require accurate positioning of the body throughout the movement. This is the most important in the entire Pilates system – precision will help you get the most from your workout and protect you from potential injury.
Centering
Pulling your navel toward your spine or performing a contraction as if you are trying to “hold your pee” is an effective way to activate your deep abdominal muscles. These deep abdominal muscles are the keys to finding your center and helping to ensure proper stability with each exercise. Once your center is engaged, you can move dynamically through each movement with control and precision. Pilates will build a strong core.
Stability
Most of the Pilates mat exercises focus on the stability of the torso. Restricting or preventing movement in one part of the body while allowing the other to move maintains stability. To achieve stability, you must activate your core to prevent movement through the spine. This allows your extremities to move with precision while maintaining a stable surface on which the rest of the body can move without restriction.
Related Articles:5 Reasons To Start Doing Yoga, Neck Pain, Choosing the Correct Running Shoes and Yoga Poses.
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