Pilates for Injury Prevention: What to Know

Looking for a way to reduce your risk of injuries? Pilates may be the answer.

Whether you’re an athlete or someone who strives for better fitness, one of your main concerns is avoiding an injury that could derail your exercise routine for weeks. Pilates is a great way to keep your body in shape while minimizing the risk of potential injuries. In fact, this form of exercise has been used for decades for rehabilitation and injury prevention and has recently gained more popularity. Nearly 12 million people undertook Pilates training in 2023, the highest number since 2010. Read on to learn its history and how your body can benefit from this unique form of exercise.

The history of Pilates

Far from a modern phenomenon, Pilates dates back to the early 20th century and was founded by Joseph Pilates, born in Düsseldorf, Germany, in 1883. A sickly child, Pilates sought ways to strengthen his body. Eventually, he concentrated on a combination of bodybuilding, gymnastics, diving, and skiing.

At the outbreak of World War I, Pilates was in England where he was interned in a camp with other German nationals. There, he helped other prisoners recover from injuries with his unique physical fitness program.

After the war, Joseph and his wife Clara immigrated to the U.S., where they opened the first Pilates studios. Famous dancers, including George Balanchine and Martha Graham, were said to frequent the studio. Pilates died in 1967 at the age of 83, but the fitness regime he created lives on to this day.

How Pilates can help you

Pilates uses both exercises and apparatuses, such as a reformer, to strengthen the body, honing in on the core muscles. The main philosophy of Pilates centers on breathwork and whole-body health. Here are four ways pilates can help you minimize the risk of injuries and strengthen your overall body:

1. It’s a total body workout

Many exercise programs, notably weightlifting, isolate one muscle group for training at a time. While this may strengthen that one set of muscles, it omits others, which could leave you vulnerable to injury if those weakened muscles are neglected. On the other hand, Pilates looks at how muscle groups work together to accomplish a certain task, such as walking or playing tennis. It’s similar to yoga, which emphasizes flexibility at the expense of strength — however, Pilates combines strength, stability, and mobility for a well-balanced workout.

2. It engages the core muscles

Joseph Pilates believed the core muscles were the foundation of a healthy body. After all, they’re what you use when you stand, reach, or twist. Therefore, he emphasized exercises that engage the core muscles. When your core is strong, other muscles in your body don’t have to compensate, which can lead to poor posture or form when completing activities.

3. It centers on movement

Pilates mimics movements you follow in your everyday life or during athletic performances. For example, if you run, your Pilates program will concentrate on the multiple muscle groups you need to run efficiently. Recovering from an injury? Pilates exercises help you gradually return to everyday tasks by slowly introducing key movements until you build strength.

4. It improves posture

Your posture affects how you move. But between sitting all day at a desk or using improper technique when you play a sport, your posture may be out of alignment. Pilates exercises help line up your spine and pelvis so that you stand straighter and maintain good form, whether you're walking, running, or playing a sport. You’ll also develop greater body awareness to counteract any poor posture habits, as Pilates enforces a mind-to-body connection in each exercise.

If you’re thinking about trying Pilates, look for a trained Pilates instructor or a physical therapist who is an expert in the program. As a beginner, Pilates can also be a strenuous workout — just be sure to get your rest in between sessions and take your time with each exercise.

Get in shape with us

At All Sports Physical Therapy, our experienced therapists are here to not only help you overcome an injury but assist you in getting into your best shape. Using our expertise, we’ll devise an exercise program just for you and your lifestyle. Contact us today for more information.