Home exercises vs. Pilates training for Orthopedic Rehab (at Carlsbad Pilates studio)

Home Exercises vs Pilates for Orthopedic Rehabilitation

Therapeutic exercises are a part of traditional physical therapy and they are a very important way to get the client more involved in their own rehabilitation process. Unfortunately, the home exercises should be given only if clients can do them with proper form by recruiting correct muscles. Unfortunately, when they are injured or have pain, they may compensate, which makes it harder to learn a proper form. The matter of fact is, if they repeat these home exercises with poor form and control, the exercises may do more harm than good.

Many physical therapy practices seem to use their physical therapy aid to teach home exercises to clients and that is not ideal. Physical therapy aids usually have very little knowledge about body biomechanics and anatomy, even when PT aids are trained and supervised by a Physical Therapist. If those home exercises are not taught well, they are not going to help either. Furthermore, home exercises are usually isolated to strengthening and stretching the muscles around injury, and that may sometimes be too much to tolerate, especially when clients have pain or fear of pain. So, in home environment clients may not repeat their home exercises correctly which may lead them to compensate and add even more muscle imbalances than they have already.

If you were injured and think that you are fully recovered, you may still have 50% chance to get the same injury again or create a new one. Why? Because your brain may develop faulty movement patterns during your injury and pain. You start to compensate and your brain adapts to that faulty way of moving. Sometimes, even though you feel better and don’t have pain anymore, you may still have those compensatory faulty movement patterns. These faulty patterns can lead to new injury by placing abnormal stress and load on joints and soft tissues.

You need to re-program your neuro-muscle system to correct these faulty movement patterns. It may sound easy, but it is not. Unfortunately, your short visits to Physical Therapy and doing home exercises, is probably not helping to correct these faulty movement patterns and muscle imbalances, because they focus more on your injury, not on how you may compensate it. The ideal rehabilitation program should focus on your whole body alignment and how your body parts are working together.  Traditional Physical Therapy may still help at your acute stage but after initial physical therapy it would be very wise to continue your rehabilitation process with Rehab Pilates.

Pilates as a Rehabilitation is a missing link in your recovering process from injury and pain. Pilates Rehab works for many reasons. Great attention to detail and form is a perfect way for clients to gain strength in their weaker and injured muscles and joints as well as the whole body. Pilates develops a smaller muscle group that works to support joints and body structures. It is a great way to complete your Physical Therapy. It works also as an alternative rehabilitation method for people with orthopedic issues and dysfunctions. Pilates one-on-one training with experienced Pilates Instructor or Physical Therapist can help people with their real underlying problems such as correcting those muscle imbalances and faulty movement patterns (which may have caused your injury in the first place). It is pretty much re-educating your body to work more optimally, economically and ergonomically with proper alignment, control and coordination. With Pilates you will get long-term solution about how to take care of your body as a whole – and the best part, being injury FREE! It’s all about PREVENTION!

For more about PilatesWise after Physical therapy program, please click HERE

IS YOUR BACK PAIN CAUSED BY MYOFASCIA? (by Pilates Wise Carlsbad, San Diego)

Fascia covers whole body and it provides structural support around our organs, muscles, joints, bones and nerve fibers. Fascia helps prevent and minimize localized stress in particular muscle, joint or bone. It is always under tension as long as gravity is present, and it also provides stabilizer components that helps our posture and allows us to perform movement automatically.

Fascia has been viewed clinically as a potential source of dysfunction. The research has found that chronic pain patients have some pathological changes in their thoracolumbar fascia. The thoracolumbar fascia is a tough fibrous sheet covering the back. It is tensioned by the muscles above, side and below. The fascia works as an attachment to several muscles and plays an important role of stabilization of the thoracolumbar and pelvic regions (as well sacroiliac joints). The thoracolumbar fascia attaches to the external obliques, internal obliques, transverse abdominals, latissumus dorsi and gluteus maximus. Because these muscles are connected through the same fascia, myofascia chains may contain restrictions and dysfunction in one area that influence another remote area. The thoracolumbar fascia also contains three nerve endings and may play a neuro-sensory role in lumbar spine pain mechanism.

Thoracolumbar fascia’s role as a cause of back pain is something that it is not shown by x-ray or MRI and is often underestimated by doctors. Chiropractors and spinal specialist treat spinal pain as a pain from vertebras or disc, but that is not always the underlying problem and may be a big reason why the back pain becomes, and continues, chronic. In most cases of back pain, especially in sub-acute or chronic back pain, the cause of the underlying problem may be more in muscle imbalances, poor posture or even myofascial dysfunction than spinal structure itself.

 

There are many specific stretching techniques about how you can release and mobilize the thoracolumbar fascia yourself, for example rolling with the foam roll. Besides releasing fascia, it is still very important to take care of your (deep stabilizer) muscles strength around your spine. Spinal stabilization training is specifically designed for people with back pain. It is scientifically proven to be very helpful exercise method for rehabilitating your back more safely and efficiently. For more information about Active Back Pain Rehabilitation, please click HERE

SI-Joint Back Pain and Treatment – Exercise Therapy in Carlsbad, San Diego

Back pain and SI-joint dysfunction treatment – Exercise therapy

Sacroiliac (SI) joint’s dysfunction is somewhat of a mystery and difficult to identify. However, SI-joint dysfunction is very often source of hip or low back pain but underestimated by doctors and chiropractors. It is much easier to treat hip or low back pain than Sacroiliac Joint dysfunction. People with SI-joint pain do not get relief if the underlying problems and real source of their hip and back pain are left untreated.

SI joint is located between Ilium and Sacrum. It is working as a shock absorption for lumbar spine. So, the sacrum is mechanically associated with the spine, but also affected by alignment and movement of femur.

Any lumbar spine, pelvic and hip region asymmetry, leg-length discrepancy or loss of motion in one joint might alter the forces and can affect abnormal mechanical stress and symptoms in the SI-joint.

I have many clients who got lumbar spine fusion and many years later have painful SI-joint dysfunction. This may happen after L5-S1 fusion, but also people with L4-L5 fusion may have problem on their SI-joint. Naturally, sacroiliac joint is the place that compensate to missing spine motion after the fusion.

There are 35 muscles that attach directly to the sacrum and they produce synchronous motion of the trunk and lower extremities. Decrease in the length and strength of these muscles causes adaptive shortening and muscle imbalances and faulty, compensatory movement patterns of pelvic girdle. SI-joint manipulation by chiropractors or Physical Therapists does not probably work long term, but might get short-term pain relief. The muscles overall have more important role in treating SI-joint dysfunction. Most cases SI-joint problem is really caused by muscle imbalances and compensatory movement patterns than the joint itself. Also, a home-exercise might not work either due to pain and misalignment of pelvic and spine. People with SI-joint dysfunction need to get some “AHA”-moments about their body awareness, posture and alignments.

Our body parts are designed to work together and the best treatment is to treat the body as a whole, and people with SI-joint problems will benefit of that approach, too. Many back pain and SI-joint treatments fail because they only treat symptoms, not looking for how your whole spine-pelvis and hip are functioning together.

Si-joint dysfunction clients need very specific therapeutic exercise program which focuses on neuro-muscle integration by balancing overall pelvic and spine muscles. Pilates is a good exercise form, but not enough if you don’t have a Pilates instructor who has the knowledge about SI-joint dysfunction. Usually instructors do not have that expertise and I’m surprised that even many Physical Therapists have not enough knowledge how to treat people with SI-joint pain. In my experience SI-joint pain decreases tremendously when individual gets more stability and strength in their gluteal, deep core stabilization and pelvic floor muscles as well as flexibility in their hip rotators. Unfortunately, this will not happen overnight…it takes time, approximately 3-6 months. However, the end result is priceless – NO MORE PAIN or at least less pain and stronger muscles around the joints and spine!

 

For More about PilatesWise Active back pain and SI-joint dysfunction rehabilitation, please click HERE

Restorative Pilates Class For Fibromyalgia, Arthritis, Chronic Back Pain in Carlsbad, CA

Restorative Pilates For Chronic Pain And Overall Wellbeing

 

This class is for everyone, but it’s specifically designed for chronic pain such as fibromyalgia, lupus, myofascial pain syndrome, chronic back pain and osteoarthritis. The class is an unique blend of pilates, therapeutic strengthening and stretching exercises, breathing and relaxation techniques, myofascial release techniques and MELT method.

 

Proper exercise program is the best treatment for chronic pain. Movement heals physically and physiologically. Our classes focus on

• Strengthen supporting muscles surround your joints and spine
• Mobilizing joints and spine and emphasizing full range of motion
• Stretching tight muscles
• Releasing unnecessary muscle tension
• Releasing myofascia and hydrating connective tissues
• Relaxing body and mind

This all support your wellbeing physically and physiologically – and the most importantly - relieve overall pain.

 Are you in this pain cycle? We can help you out of it with our Restorative         Pilates class, taught by Physical Therapist & certified Pilates Instructor.

Classes are held on

• Wednesdays at 11 am and
• Saturdays at 9.30 am.

All classes are by appointment only and space is limited for max 5 people.

Please call or text 760.481.4943 to reserve your spot.
NOTE: Your first class is FREE!

Rates: Single class $18, 10 class package $150 ($15/class)

For more about our Pilates fitness and Rehabilitation program, please click HERE

Is Pilates All That Clients Need to Get Rid Of Back Pain?

   

Is Pilates as good to relieve back pain as many instructors advertise? Back pain is very complicated issue and there is no only one way to get rid of it. Many treatments fail because they only treat symptoms of back pain – not the real underlying problems. For 80% of back pain sufferers the most typical underlying problems are poor posture and muscle imbalance. Pilates is a well-known exercise form which is claimed to improve posture, core stability and strength. It is true that Pilates works better for back pain sufferers than other exercise forms, but results are often as good as the professional experience of the Pilates teacher.

Muscle Imbalance

Pilates is a wonderful tool to strengthen deep stabilizer muscles (transverse abdominus and multifidus muscles) which support your spine. Studies have found that weak spinal muscles are typically found from people with back pain. Unfortunately, improving back stabilizer muscles is not enough. The pelvic and hip region muscles are also important and when they are unbalanced they tend to impact back and spine function as well. For example hamstring, piriformis and hip flexor muscles tightness put tremendous pressure to the lower back and changing the pelvic alignment. Many Pilates exercises involve hamstrings, hip flexor and piriformis muscles which may actually further add imbalances and tightness of those muscles. Pilates focuses stretching by lengthening extremities and aiming the joints full range of motion. Unfortunately, just Pilates “lengthening” only is probably not enough for a person with back pain who has extreme tightness of these muscles. So, it’s a good idea to add also some traditional stretching to help better reduce tightness and relieve back pain.

Better Posture

Body alignment is a Pilates foundation which is very important for people with back pain. It’s big help for back pain sufferers to know what alignment they have to keep and carry themselves that the pressure of the lumbar spine is minimal. Neutral pelvic & spine position is important but also the rest of the body’s proper alignment – from head to toe. Pilates instructor who teaches the back pain clients only on the supine position (lying on back) can’t improve much the clients’ posture. It’s important to teach spine and pelvic alignment in both standing and sitting positions where the muscles are working as a daily basis. Pilates improves posture and muscle balance if Pilates instructor have a good eye and good knowledge of anatomy & biomechanics. Unfortunately, many Pilates instructors lack the knowledge of these areas.

Compensation, Muscle Recruitment

Always when pain is persisting, the muscles work differently. The other muscles “shut down” when other muscles have to overwork by taking care of the others job. Researches have shown that of the people who has back pain the muscle recruitment changed. Deep spine stabilizer muscles are not working correctly and efficiently and superficial muscles take over, unfortunately with poor outcome. This often makes the back very vulnerable for re-injury. Back pain clients lose the control of deep stabilizer muscles -transverse abdominus and multifidus muscles – and so it’s very important to re-educate these muscles working correctly to help support spine. Pilates is a great tool to re-educate those muscles working correctly because all the movements start by contracting transverse abdominal muscles. Many back pain clients overuse hamstrings & hip flexors muscles and superficial back muscles and under used glutealis muscles. To identify and correct faulty movement patterns as well as faulty muscle recruitment needs again a knowledgeable and experienced instructor who has more in-depth anatomy and body mechanics education than a basic comprehensive Pilates education program can offer.

Fear of Re-Injury

Biggest fear for people with back pain is a chance of re-injury. There are many movements in Pilates which are not suitable for people with back pain and are even contraindicated. Every back pain client is different, and so are Pilates programs. The biggest mistake is to teach too difficult movements too soon which will only result more pain and client is definitely not coming back after that experience. One-on-one Pilates sessions with an experienced instructor are essential! Clients have to have full trust to instructors skills so that they can get over their fear and let the movements heal. I do not recommend group mat Pilates class or reformer class for anyone who have back pain.

Pilates repertoire has many good exercises for back pain sufferers and it’s a wonderful exercise regimen to improve postural muscles strength and stability by giving more support for spine. Unfortunately, even that Pilates is a good exercise method, it does not mean that it’s completely correct to all problems and issues the back pain sufferers might have and very often good results depend on how good, knowledgeable and skilled the Pilates Instructor actually is. Working with back pain clients needs a more carefully designed program and much more knowledge about suitability of movements, rehabilitation and healing process. And in addition to Pilates it is a good idea to add some classical stretching exercises to loosen tight muscles. The tight muscles (hamstrings, hip flexor, piriformis) might cause the back pain or caused by back pain and they might be the reason why some people’s back pain is continuing or returning later.

Our Active Back Pain Rehabilitation is combination of Pilates and Spinal Stabilization training. Spinal stabilization training and Pilates are both clinically proven to be effective and safe way to rehabilitate back pain and prevent future injuries. Our program is available for clients in San Diego North County. Our studio is located in Carlsbad, just short driving distance from Oceanside, Encinitas, Vista, San Marcos, Leucadia, Solana Beach. Please click HERE and read more about our programs.

Back Pain and Spinal Health Exercise Program in Carlsbad

10-week Back Pain and Spinal Health Exercise Program

Where: at PilatesWise studio at 800 Grand Ave, Suite B 3, Carlsbad 92008

When: every Tuesday and Thursday at 6 pm for 10 weeks
will start in February

Cost: only $250 (including 20 classes)

Proper Exercise program should be part of everyone’s back pain rehabilitation and prevention. Unfortunately, most of the home-exercises and DVD programs may target the wrong muscles and are hard to follow or tolerate due to pain and fear of re-injury.

Back Pain and Spinal Health exercise program is held twice a week for 10-weeks (20 sessions) which is a combination of exercise and education and is designed for everyone who are suffering from back pain or have experienced back pain. It includes pilates, spinal stabilization training, specific stretching and relaxation techniques.

The program is a gradually progressive and pain-free. It’s clinically proven to be safe, an effective way to reduce back pain, and prevent future injuries.

 This program is good for you if you want 

• Long-term solution to relieving and preventing from back pain and future injuries
• Commit this 10-week program twice a week

To register for this class please call 760.481.4943 (spaces limited for only 5) For more information, please visit pilateswise.com

About the teacher
Tuula is a Physical Therapist from Finland. She has educated and rehabilitated patients with back pain for more than 10 years in Finland. She has been running her pilates business, PilatesWise, since 2008. Her Pilates program is specialized in those who have specific rehabilitation, or post-rehabilitation needs and conditions. Most of her clients have had back problems or other musculoskeletal issues.

BACK PAIN RELIEF AND SPINAL HEALTH WORKSHOP IN CARLSBAD

ARE YOU SUFFERING FROM BACK PAIN? OR HAVE YOU HAD BACK PAIN?

THIS  WORKSHOP IS FOR YOU!! LEARN HOW TO RELIEF YOUR PAIN AND KEEP YOUR SPINE HEALTHY!

• Coming again in fall 2013
• Cost: $25
• Location: 800 Grand Ave, Suite B 3, Carlsbad, CA 92008

This 90 min workshop that includes lecture, pilates, spinal stabilization training and stretching, is designed for people who have experienced back pain, or for anybody who is interested in his/her back and spinal health.

You will learn
- spinal anatomy and back biomechanics
- common causes of back pain
- how to strengthen your spinal supporting muscles safely and efficiently
- how to improve your spine mobility and hip & lower back flexibility

This workshop is taught by a certified Pilates Instructor Tuula, who is also trained Physical therapist in Finland and has 10+ years of experience in  Back and Orthopedic Rehabilitation.

 Spaces are limited – Please reserve your spot and call 760-481 4943 

For more about PilatesWise programs, please visit our website and click HERE