How pilates helped me minimise injury after a recent fall & why it's great for arthritis

Not long ago, I had a moment that could have ended very differently, a fall that, under normal circumstances, might have left me with a serious injury. But thanks to Pilates, my body reacted in a way that surprised even me.

It happened so quickly. I tripped over a small step that I missed, and before I knew it, I was falling forward (head-first).  In the past, this would have meant stiffening up, bracing for impact, and likely injuring myself. But something was different this time. Instead of panicking, my core automatically engaged, my body stayed controlled, and I instinctively rolled with the fall rather than landing harshly.

When I hit the ground, I felt the impact, but instead of sharp pain, I was able to absorb the shock through my muscles rather than my joints. As you may be aware I have been practising Pilates for over 20 years, and in that moment, my body put those lessons to use without me even thinking about it.

I got up slowly, assessing myself for any injuries. To my relief, I had no major pain, no strains, no broken bones, just a few minor scrapes. If this had happened before I started Pilates, I might not have been so lucky.

Pilates has given me stronger muscles to support my joints, better flexibility to absorb movement, and improved balance to react quickly. It wasn’t just about exercise, it was about training my body to move in a way that protected me in everyday life.

That fall could have been a disaster, but instead, it became a moment of realisation—Pilates had quite literally saved me from injury.

The Importance of Exercise for Arthritis

Exercising with arthritis is crucial because it helps manage symptoms, maintain joint function, and improve overall well-being. Here’s why continuing to exercise is essential:

1. Reduces Pain and Stiffness

• Movement lubricates joints and promotes the circulation of synovial fluid, which nourishes cartilage.

• Strengthening muscles around joints reduces stress on the joints, easing discomfort.

2. Improves Joint Function & Flexibility

• Regular movement prevents stiffness and maintains range of motion.

• Helps prevent joint deformities by keeping supporting muscles strong.

3. Prevents Muscle Weakness & Instability

• Inactivity leads to muscle loss, making joints more unstable and prone to injury.

• Strength training helps provide better joint support, reducing the risk of falls and further joint damage.

4. Controls Weight & Reduces Pressure on Joints

• Excess weight puts more stress on weight-bearing joints (knees, hips, spine).

• Exercise helps with weight management, reducing strain and inflammation.

5. Boosts Mental Health & Energy

• Arthritis can lead to fatigue and depression, but exercise releases endorphins, improving mood and energy levels.

• It helps reduce stress and anxiety, which can amplify pain perception.

6. Slows Progression of Arthritis

• Regular physical activity can help slow cartilage degeneration and keep joints functioning longer.

• Reduces systemic inflammation, which contributes to arthritis symptoms.

7. Enhances Overall Quality of Life

• Improves independence in daily activities (walking, climbing stairs, getting out of chairs).

• Helps maintain social connections through group exercises or activities like Pilates, swimming or yoga.

Pilates can be highly beneficial for arthritis because it focuses on gentle, controlled movements that improve strength, flexibility, and joint stability without excessive impact.

How Pilates helps arthritis

Pilates can be highly beneficial for arthritis because it focuses on gentle, controlled movements that improve strength, flexibility, and joint stability without excessive impact.

1. Improves Joint Mobility & Flexibility

• Controlled stretching and movement help reduce stiffness and increase range of motion.

• Encourages better posture and alignment, which can relieve joint stress.

2. Strengthens Muscles Without Overloading Joints

• Builds core strength, which supports the spine and reduces strain on weight-bearing joints.

• Strengthens muscles around joints, helping absorb impact and distribute load evenly.

3. Enhances Balance & Stability

4. Improves proprioception (awareness of body position), reducing fall risk.

5. Strengthens small stabilising muscles around joints.

4. Encourages Low-Impact, Pain-Free Movement

• Exercises are done in a controlled, slow manner, making it easier on painful joints.

• Many movements can be modified based on comfort level.

5. Reduces Stress & Tension

• Focuses on breathing and mindfulness, which can help reduce pain perception.

• Helps manage stress-related inflammation.

A sample list of pilates exercises for arthritis

• Pelvic Tilts – Strengthens core, supports the lower back. 

• Seated Leg Lifts and Footwork – Improves knee mobility and quad strength. 

• Bridges – Strengthens glutes and lower back, reducing knee strain. 

• Arm Circles with Light to Medium Resistance – Improves shoulder mobility. 

• Cat-Cow Stretch – Increases spinal flexibility and reduces stiffness.

When you are ready to experience the benefits of pilates for yourself, book a class today and let’s move better together!