Tag Archive | encinitas pilates

KNEE PAIN WHILE RUNNING? ( by Pilates Wise in Carlsbad, Encinitas, Oceanside)

Got knee pain while running ? Pilates helps.

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Knee pain is very common overuse syndrome for runners. Pain is our body’s alarm system telling us that something is wrong. However, many runners ignore this natural alarm system and just keep running. Some runners even look for help from pain medications or knee brace.

But did you know that running with pain changes your strike? You probably start shifting weight more to your non-pain side and maybe start limping a little. This compensatory movement pattern put uneven pressure to your other joints, muscles and ligaments and leads to muscle imbalances, and over the time pain and injury elsewhere.

Two Imagemost common injuries for runners are Patellofemoral Pain Syndrome and Iliotibial (IT) Band Syndrome. Many runners think that just wearing knee brace or band help them to keep running. Unfortunately, these two common knee injuries develop over time from overuse and knee brace or band doesn’t appear to provide additional. Knee brace may even inhibit your normal joint function causing the pain continue or move to the other areas of the body. The best brace is your own muscle brace.

If you are experiencing knee pain from overuse, something is going on and need to be fixed. The essential components of treating your overuse injuries are stretching, strengthening and stability exercises. Muscle imbalance between quadriceps, hamstrings, calves, IT-band and glutealis muscles, are very common for people with knee pain. Tight muscles like hamstrings , quadriceps (Rectus femoris) or IT-band are pulling the knee joint and knee cap out of their proper alignment by causing abnormal stress into the knee joint. Gluteus medius and Quadriceps (Vastus lateralis, Vastus medialis) muscles weakness, which is very common for runners, causes problem with knee joint stabilization. Unstable knee joint is more vulnerable to injury and also put unnecessary stress to ligaments, muscles and tendons around the knee joint.

One-on-One Pilates with experienced Pilates instructor, who has a good knowledge about knee injuries, biomechanics and anatomy, can help with typical runners overuse injuries. Pilates equipment are perfect for knee rehabilitation. They are spring loaded, and very gentle for the joints by putting less pressure for knee joint while strengthen the supporting muscle around joint. In Pilates training improves hip-knee-ankle alignment and muscle balance which often causes your knee problem in the first place. In Pilates we have great attention to whole body alignment from head to toe and we focus on gaining strength, stability and mobility – not only your the injured & weaker side but also the whole body. Besides as knee rehabilitation, Pilates is also very good as overall cross-training form for runners to prevent also from other injuries.

More about PilatesWise program at Carlsbad Village Pilates studio, please click HERE

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Muscle Imbalances Cause Injury and Chronic Pain ( Encinitas, Carlsbad, Oceanside )

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Did you know that one reason for your ongoing pain might be caused by muscle imbalances? Did you know that having a muscle imbalance might be even the root of injury and chronic muscle and joint pain? Muscle imbalances affect the alignment of musculoskeletal system causing poor alignment. Poor alignment put a lot of pressure on your body’s tendons and ligaments leading to impingements and inefficient biomechanics. The muscle imbalance can be the cause of any muscle, fascia, metabolic or mechanical postural dysfunction and syndromes.

Some injuries cause muscle imbalance, while others may result from a muscle imbalance. Studies show that many common pain and injuries are caused by muscle imbalances on surrounding muscles:

  • Shoulder impingement and shoulder instability – muscle imbalances of the rotator cuff and scapular stabilizers
  • Knee IT-band syndrome – the weakness of hip abductors and tightness of IT-band
  • Anterior Knee pain – poor hip strength (extension, abduction, external rotation)
  • Knee Patello-femoral pain syndrome – hip abductor weakness, soleus (calf) tightness
  • SI-Joint dysfunction – hamstring and gluteal weakness and spinal stabilizer weakness
  • Lower back pain – decreased range of motion in hip extension and internal rotation, hip extensor weakness for female, weak deep back & abdominal stabilizer muscles, hamstring & hip flexors tightness.

Injury and pain also causes problems for your neurological connection between brain and muscles, and body start to compensate. Faulty & habitual compensation patterns leads to even more pain and risk of re-injury by creating more altered alignment in the joint, tendons, ligaments and muscles. Over compensation and muscle imbalance do not show on the X-ray or MRI but they might still be the real root reason of your pain and re-injury.

Do not overlook your muscle balance, it is a vital component to injury prevention and rehabilitation from injury. It is very true that by restoring your muscle balance you can tremendously decrease your pain and risk of re-injury!

We identify and treat muscle imbalances, rehabilitate chronic pain, chronic disease and orthopedic injury. Our program is perfect fit after Physical therapy and it’s available at Oceanside and Encinitas Pilates studios. For more information, please visit our website and click HERE

Pilates often referred by Physical Therapists and Chiropractors

Pilates private sessions are a wonderful tool to rehabilitate your body after injury or Physical Therapy. It’s gentle and low-impact exercise form where your body can heal without putting too much pressure on your injury side but still working out your whole body. After injury your muscles learn to work different, inefficient way and sometimes you will need professional eyes to correct your faulty muscle recruitment and faulty compensation patterns. These two issues make your healing process much more complicated and risk of other injuries increases if you don’t notice how you are actually using your body.

Already about 70 years ago during the second world war Mr. Pilates developed his method to treat soldiers who were injured at the war. He created a specific hospital bed where he used resistance of springs and bands. He was very clever guy and really ahead of his time.  Pilates is today a great and practical tool for rehabilitation and many Physical Therapist as well as Chiropractors have noticed that. However, many Pilates studios are owned by certified Pilates Instructors who unfortunately have very limited knowledgeable about orthopedic rehabilitation or post-rehabilitation. Pilates Instructors might want to grow their businesses so badly that they are willing to take clients who have many health problems, but don’t exactly know how to deal with those problems. I see a big risk of injury or re-injury here! Pilates is a really good rehabilitation tool but Pilates instructors would need much more education about anatomy, biomechanics and orthopedic injuries & rehab than the standard comprehensive Pilates education offers today. For example, all back pain is not the same, and Pilates instructor who has had back pain herself and recovered from it by doing Pilates, is not necessary a good teacher to teach other people with back problems. Pilates is a good tool, but the teacher has to know exactly how to use that tool properly, efficiently and safely for each client. People with back pain have usually more problems and issues than just weak core muscles.

Very often Physical Therapists and Chiropractors don’t know about how long the Pilates instructors education is and how little they actually know about anatomy, injuries and rehabilitation. As a Physical Therapist myself, I was very surprised when I heard that one chiropractor referred his client of age 88, has osteoporosis and two lumbar vertebrae fractures, to a Pilates Instructor. I know that this Pilates instructor was very experienced, but not educated as a Physical Therapist, and I don’t think that this client was general ‘Pilates material‘. Pilates is a great and versatile exercise tool but in this case only taught by a skilled Physical Therapist. Pilates Instructors are expected to know what their skill level is and where their limits are. Unfortunately, today’s economy puts a lot of pressure on Pilates business owners, and even though they don’t have enough education they will take and treat rehab clients as any other normal clients. If you are looking for a Pilates studio to rehabilitate your injury or post-rehab after Physical Therapy, do your homework first and ask questions from studio’s instructors to find out how skilled and experienced they really are for your case. I definitely recommend Pilates for everyone who is looking for rehabilitation or post-rehabilitation after Physical Therapy – just be sure that your instructor is really experienced and educated in that field.

For more about PilatesWise  active back rehabilitation, orthopedic injury rehabilitation and sport injury recover and prevention, please visti our website http://www.pilateswise.com .

Check out also this pilateswise video http://www.youtube.com/watch?v=R40kIPla2Dc

Stretching and Pilates are a good treatments for Myofascial Pain Syndrome and Fibromyalgia

The fascia is a thick elastic connective tissue in and around the muscles, bones, blood vessels and nerves of your body. The fascia spreads throughout the body like web which travels head-to-toe uninterrupted and acts as a shock absorber in the body. In healthy condition, the fascia is relaxed and wavy in configuration with the ability to stretch and move without any problems.

Physical trauma, scarring, stress, repetitive micro trauma, poor posture, inflammation or disease such as arthritis cause the fascia to lose its ability and this causes restriction and tension to the rest of the body. This Myofascial restriction or tension is the underlying cause of most chronic pain problems that have not responded to traditional medical or surgical intervention.

Myofascial Pain Syndrome (MPS) is essentially defined as a painful musculoskeletal condition, characterized by the development of Myofascial trigger points (TrPs). These points are locally tender when active and refer pain through specific patterns to other areas of the body.

The Myofascial tissue appears to tighten and thicken in those with Fibromyalgia syndrome (FMS). So often fibromyalgia sufferers might have also Myoafascial Pain syndrome (MPS). FMS and MPS are very different symptoms and makes life very complicated with pain.

Exercise is considered to be one of the most significant treatment methods for relief from the symptoms of Myofascial Pain Syndrome as well as Fibromyalgia. Research indicates that apart from medications and minimally invasive techniques, a set of planned exercises and a regular exercise regimen can be of great help for relief from the symptoms of Myofascial Pain Syndrome.

As a Physical Therapist, I recommend Pilates and specific stretching program for people with MPS and FMS. However, both exercises have to be tailored just for you needs and must be taught by a Physical Therapist or experienced Pilates Instructor.  Pilates helps improve your joint range of motion and increase muscle strength, endurance and stretch. Unfortunately, Pilates is not enough to stretching tight myofascia and releasing muscle tension. Specific stretching program with a foam roll and ball is a good myofascial trigger point release as well as muscle tension release. So, professional Pilates with a specific stretching program complete each other by relieving your pain and will improve your quality of life.

Please Check out also our info video clip about Fibromyalgia http://www.youtube.com/watch?v=EpG24NEL6qQ

PilatesWise offers Pilates and therapeutic exercise program for rehabilitation, post-rehabilitation and chronic pain & disease, all sessions are taught by a Physical Therapist.

High Heels Cause Back Pain

Wearing high heel shoes can be sexy and feminine but is not the best thing for your body.

The body is a long chain from head to toe, and when the chain is working optimally your body parts such as bones and spine are on a proper alignment and muscles are working without extra fatigue or tightness. Wearing high heels creates faulty biomechanics and body alignment and put unnecessary stress on your ankles, knees, pelvic and throughout your spine.

High heels force your body weight to be thrown forward and make your legs, feet, hip and spine work against the way they were designed to work. The natural balance is thrown off and your muscles have to make constant adjustments to keep your body somehow balanced. Since high heels cause the body to lean forward, it is compensating that by tilting pelvis forward and changing your spine curvature- increasing lordosis on your lower back. This all creates more stress for the nerves of the lumbar spine and tighten your lower back muscles – causing back pain.

Back pain is not the only problem what you can get by wearing those sexy high heels. You can develop trouble walking, and high heels change also the way the muscles of pelvis, legs and ankle contract. Many of your body muscles have to work more than normally. The hip flexor muscles have to work harder and longer by helping move your leg forward because the toes are pointed downwards and can’t do they normal work. Hip flexor muscles become overused and hip flexor shortness might cause more back pain by changing spine curvature in unwanted direction. High heels also add shortness of hamstrings and calf muscles.

The legs and feet are the foundation of your musculoskeletal system and shoes support your entire body as the only contact between you and the ground. A shoe has everything to do with your posture and how your back, and whole body, feels. The shoes should provide comfort, stability and proper posture for you. Wearing high heels can be fashionable and sexy but think about the total price when you are wearing them! Podiatrists , Chiropractics and Physical Therapists get nice business from those who suffer back, hip, knees or foot pain by wearing high heels. Well, there’s nothing wrong about it but the actual problem will not be solved as long as you continue to wear high heels on a daily basis. Think which one is more important your spinal health or your sexy look. 

Pilates is the Best exercise form for PreNatal

                

Keeping up with an exercise program can be difficult when you’re pregnant, especially during the first trimester when you might feel nausea and tired. Pregnancy is not the time to get into shape, however it’s the time to optimize health habits and that includes a safe exercise program.

One of the safest and most effective way to stay active is with pilates. This mind&body method of exercise strengthens the most important muscles that you’ll use during pregnancy and labor: your abdominals, pelvic floor muscles and back. Pilates also helps women to stay connected to their changing body, improve posture and reduce pregnancy aches and pains.

”Pilates for Pregnancy” videos and books are not a good way to learn proper movements for a beginner and can easily cause back pain or even Diastasis Recti (=the Rectus Abdominus will begin to separate more than usually). It is not recommended that you begin doing Pilates on your own if you haven’t already worked with the fundamentals. However, Pilates is a great choice during pregnancy if you have an instructor who is skilled to modify your program and knowledgeable about safe movement choices for pregnancy period.

The nature of movement in Pilates exercise is low impact and allows pregnant women to exercise effectively without experiencing any undue stress on the now lax joints, or an increased heart rate. All Pilates movements are very controlled and instructor should pay attention to your posture, alignment and working with the right muscles. Most exercise modifications happen during the second and third trimester period due to the increasing belly size. All Pilates movements at this point are best done seated up right or side lying. In the studio settings there are many apparatus where you can get really good workout without lying on your back – like Wunda-chair, spine corrector, trapeze table and stability ball.

With Pilates you can stay strong and fit throughout your pregnancy. Pilates improves breathing technique, concentration and body awareness, which even help your labor. In a good pregnancy shape you can recover faster back to pre pregnancy figure and shape while enjoying your new life with the baby.

For more about PilatesWise prenatal and postpartum program please click HERE  and youtube presentation prenatal pilates sessions and postpartum training

Pilates for Rehabilitation- Does It Work?

Today the Pilates method is widely practiced for both rehabilitation and fitness. Physical Therapists are recognizing Pilates as one of the most successful methods to treat many injuries, spinal disorders and joint diseases. However, Pilates rehabilitation is not only limited to just orthopedics and spine health but it also benefits individuals with neurological problems (MS), chronic pain (fibromyalgia), women’s health needs (menopause, osteoporosis, pre/post natal), performance enhancement needs (athletes), arthritic impairments (osteoarthritis, rheumatoid arthritis) and other movement dysfunctions.

How does Pilates method work? Pilates therapeutic exercises focus on individual asymmetries in flexibility, strength and muscle recruitment patterns. Pilates trains several muscle groups at once through smooth, continuous movements. By developing a proper technique, clients can actually re-train their body to move in safer, more efficient patterns of motion. No other exercise form is so gentle to the body while giving it a challenging workout!

Professional Pilates instructors give great attention and facilitation to you to gain strength, coordination, control and function in your weaker or injured muscles and joints. Pilates exercise not only leads to improvement at the injury site, but also improves your overall strength and function.

However, it is important to note that most Pilates instructors are not trained to work with rehabilitation. Always ask your instructors’ qualifications and beware of those Pilates instructors who don’t have real clinical knowledge and skills about your injuries or diseases. Done improperly, some of the Pilates exercises can slow down the healing process or even be contraindicated.

A good Pilates instructor with rehab background can help you to balance your body both physically and mentally and successfully support your healing process. Pilates is a mind and body method and a great natural alternative treatment or those who are looking for a different rehabilitation way. And the best thing is – it’s works too!

For more about Pilateswise rehabilitation program, please visit our website and click HERE.