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Pilates for Stretching and Strength

What’s so great about Pilates? Read this article from ACE Fitness to find out! Come visit us at San Diego Sports Physical Therapy to see if Physical Therapy and Pilates are right for you.

Pilates Primer

Are you wondering what all the fuss over Pilates is about? Used traditionally by dancers for deep-body conditioning and injury rehabilitation, Pilates (pronounced Pi-lah-teez) is an 80-year-old exercise technique first developed by German immigrant Joseph Pilates. Only in the past decade has it migrated from its long-held position at the fringes of traditional fitness methods such as aerobics and weight training. Hollywood has been a key factor in turning the spotlight on Pilates, as numerous models and actresses pay homage to Pilates for their beautifully toned, fit bodies.

Focusing on the Core

The abdominal, hip and back muscles are often collectively referred to as the body’s core. Pilates exercises are designed to strengthen this core by developing pelvic stability and abdominal control. In addition, the exercises improve flexibility and joint mobility and build strength.

How can one exercise technique claim to do so much? The Reformer, a wooden contraption with various cables, pulleys, springs and sliding boards attached, lies at the foundation of Pilates. Primarily using one’s own body weight as resistance, participants are put through a series of progressive, range-of-motion exercises. Despite the appearance of this and several other equally unusual-looking devices, Pilates exercises are very low impact. Instructors, who typically work one-on-one or with small groups of two or three participants, offer reminders to engage the abdominals, the back, the upper legs and buttocks to stabilize the body’s core. Exercise sessions are designed according to individual flexibility and strength limitations.

Pilates exercises are not limited to specialized machines, however. In fact, many gyms across the country now offer Pilates mat-based classes that feature exercises that also stress the stabilization and strengthening of the back and abdominal muscles.

Connecting With Pilates

The mind/body connection associated with yoga and meditation also plays an integral part in Pilates. Unlike exercise techniques that emphasize numerous repetitions in a single direction, Pilates exercises are performed with very few, but extremely precise, repetitions in several planes of motion.

What will all this focus and stabilization get you? Well, according to its adherents, Pilates can help you develop long, strong muscles, a flat stomach and a strong back, and improve posture. Of course, these changes are dependent upon other lifestyle factors, such as a well-balanced diet and regular aerobic exercise. (Though some may claim that Pilates is all you need to develop stamina and endurance as well, an additional cardiovascular component is advisable.)

An initial Pilates session typically includes a body assessment, which allows the instructor to pinpoint strength and flexibility weak spots. This is also the time to become familiar with Pilates’ unique breathing patterns, which don’t always follow the exhale-on-exertion pattern of traditional exercise. Sessions typically run 60 minutes, at a cost of $50 or more for private sessions, and $10 to $30 for group sessions. If you’re more comfortable exercising at home, there are numerous Pilates and Pilates-type videos currently available.

Several home versions of the Reformer also are currently available on the market. Whether you work out at a studio or on your living room floor, Pilates is an excellent way to challenge your muscles, improve flexibility and incorporate the mind/body element into one effective exercise session.

Additional Resources

American Council on Exercise—Pilates Mat Training by Shirley Archer: www.acefitness.org/acestore/p-290-pilates-mat-training.aspx
WebMD Video—Yoga Pilates Studies: www.webmd.com/video/yoga-pilates-studies

Selecting a Pilates Instructor

Finding a fitness instructor who is a good match for your goals and personality can be challenging. The Pilates Method Alliance suggests asking the following questions of any instructor with whom you are considering working.

Was the instructor trained through a comprehensive training program?
Did that training program require a written and practical test, lecture, observation, practice and apprentice hours?
How many total hours were spent in the training program? (The Pilates Method is a knowledge-based method of exercise and training. Time spent in certification training produces qualified teachers.)
Does the instructor have any other movement-related teaching experience?
How long has the instructor been teaching Pilates?
What is the instructor or studio’s philosophy and specialty? Are they able to handle special needs, injuries and rehabilitation?
Does the instructor or studio teach the full repertoire of Pilates on all types of apparatus?

All About Running Injuries

If you like running, Fitness Together Point Loma has the perfect article to share with you! Fitness Together Point Loma can help get you back into running shape and avoid major injuries by this high impact exercise.

By Jeff Erickson, PT, MPT

Spring is upon us and that means that more people will be heading outdoors to go running. There’s nothing better for the mind and body than exercise, especially when it’s outdoors. However, avid runners are prone to overuse injuries that can hinder performance and possibly stop it altogether. Here are a few helpful hints that will help to keep you running throughout the warm weather months.
Injuries in runners generally occur in the legs and low back. The following are the most common along with some tips on how to prevent them from happening to you.

Low Back Pain- Eight out of ten Americans suffer from this. Running uphill for too great a distance can contribute to this because the torso will be swayed back into an uncompromising position. Running on uneven or hard surfaces can also cause back pain. Uneven surfaces cause asymmetrical forces on the lower back region while hard surfaces increase stress on the area due to increased force of impact on the ground.

* TIPS*
1. Run with proper trunk posture
2. Run on soft, even, dirt track with short, intermittent hills
3. Increase abdominal, back and leg strength to support low back
4. Stretch all trunk and leg muscles to prevent strains and tears

Hip or Buttock Pain:
1. Trochanteric (hip) Bursitis- This can result from increased stress to the outside of the hip as runners tend to overuse the muscles due to the one-legged stance

2. Piriformis Syndrome- The piriformis is one of the deep rotators of the hip. If this is tight, it can cause pain and increased pressure on the sciatic nerve as well as shooting pain down the leg.

* TIP*
STRETCH! Specific stretches are the ITB and piriformis illustrated at end of article

Anterior Knee Pain- This is common in most athletes, especially teenage girls. It is often due to poor body mechanics, faulty muscular strength, or poor muscle flexibility. This creates an abnormal tracking of the knee cap in the groove of the knee. This is usually easy to cure, but may require physical therapy or even surgery.

* TIP*
You should see a doctor to determine the best treatment options

Iliotibial Band (ITB) Friction Syndrome- This is lateral knee pain along the outside of the knee down past the knee. The one-legged stance in runners causes increased tightening of the ITB and will cause friction between it and the bony protuberances of the knee.

* TIP*
Again STRETCH that ITB!

Shin Splints- This is pain in the front of the shins. It is debatable what causes this but one factor is usually tight calf muscles, especially the soleus. Many hills can be the culprit of tight calves.

* TIPS*
1. Stretch the gastroc and soleus muscles
2. Monitor and modify hill training

Ankle Sprains- Usually caused by turning the ankle on a curved or uneven surface.

* TIPS*
1. Strengthen ankles
2. An ankle brace/support may help if you are prone to sprains

Asymmetrical Pain- Pain in one sector of the back or one leg vs the other probably means you are running on uneven surfaces. Many runners run on the crown of the road, so if you are always on the right side of the road, the left foot lands with the inside down and the right with the outside down.

* TIPS*
1. Find a flat surface to run on

In general, because of the repetitive pounding, battling elements, and the nature of runners to push themselves beyond limits, injuries will occur. Many of these injures start slowly and gradually become worse. Often there is not a specific cause of injury, which causes them to be overlooked until the pain limits activity.

The best prevention is to address pain when it first starts. To cure it, you may only need to do a few simple stretches, strengthening exercises, or maybe just changing running surfaces. However, at the onset of pain, if it is significant and lasts for at least a week, consult a physician.
Other Common Causes of Pain

Improper Footwear
Increasing intensity or distances too quickly
Running while sick or fatigued

* Final Tips *

1. Watch the Weather
-hypo vs hypotension
2. Wear Proper Clothing
-light, breathable material for proper sweat evaporation
3. Maintain Proper Fluid Intake
-drink water even before you feel thirsty
-sports drinks are fine
-don’t take salt tablets
4. Don’t be Overzealous
-don’t do too much too soon
-keep pace and distance to an achievable level
5. Stretch
-take the time to stretch every time you run
6. Wear Proper Sneakers
-you may need to be evaluated by a PT for this
-good sneakers vs orthotics
7. Enjoy and Don’t Push too Hard

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