Pilates and Arthritis: Moving With Ease and Confidence
- Jo Everill-Taylor
- Jun 7
- 3 min read
Arthritis can be a frustrating and often painful condition, but it doesn’t mean giving up on movement or the activities you enjoy. In fact, gentle, structured exercise—like Pilates—can be one of the best ways to manage arthritis symptoms and support long-term joint health.
Understanding Arthritis
There are over 100 different types of arthritis, but the most common include:
Osteoarthritis (OA): Often called "wear and tear" arthritis, OA happens when cartilage in the joints breaks down, usually affecting the knees, hips, and hands.
Rheumatoid Arthritis (RA): An autoimmune condition where the immune system attacks the joint lining, leading to inflammation, pain, and joint damage.
Psoriatic Arthritis: Associated with psoriasis, this form also causes joint pain, stiffness, and swelling.
Post-Traumatic Arthritis: Can develop after a joint injury, even years later.
Regardless of type, arthritis often leads to reduced mobility, stiffness, fatigue, and a loss of confidence in moving.
How Pilates Can Help
Pilates is a low-impact form of exercise that focuses on strength, stability, mobility, and breath control. It can be adapted for all levels and tailored to individual needs—making it a wonderful tool for those managing arthritis.
Here's how Pilates supports arthritic joints:
🌀 Improved Joint Mobility
Controlled, precise movements help lubricate the joints and maintain range of motion without high-impact stress.
💪 Increased Muscle Strength
Stronger muscles support and protect joints. Pilates helps strengthen deep stabilising muscles, especially around hips, knees, shoulders, and the spine.
🧘 Better Posture and Alignment
Good posture distributes weight more evenly across joints, reducing strain and wear.
🌬️ Enhanced Breath and Relaxation
Chronic pain can increase stress and muscle tension. Pilates' emphasis on breath and mindful movement helps reduce anxiety and pain perception.
What the Research Says
Multiple studies back the benefits of Pilates for arthritis:
✅ A 2019 study in Clinical Rehabilitation found that Pilates significantly improved physical function and quality of life in individuals with knee osteoarthritis.
✅ A 2021 study in the Journal of Bodywork and Movement Therapies reported that regular Pilates practice improved pain, balance, and mobility in people with rheumatoid arthritis.
✅ The Arthritis Foundation itself recommends Pilates as a joint-friendly way to build strength, improve balance, and maintain independence.
Pilates for Every Body
Whether you're managing arthritis flare-ups or looking to stay active without aggravating your joints, Pilates can meet you where you are. At our classes, we focus on:
✔️ Safe modifications for joint sensitivity
✔️ Building confidence in movement
✔️ Targeted exercises to support commonly affected areas like knees, hips, hands, and spine
✔️ A friendly and welcoming space to move at your pace
Try This Stretch
Here's a supported stretch for the back of your legs that can help with knee arthritis by releasing tension down the back of the lower leg, allowing the koint to move more freely.
Final Thoughts
Arthritis may bring challenges, but it doesn’t have to mean giving up on movement. With Pilates, you can stay strong, flexible, and in control of your body.
Every small move counts—and those small moves can lead to big improvements in how you feel.
If you’re new to Pilates or living with arthritis and unsure where to start, we’d love to help you find your way.
Get in touch or try one of our gentle classes tailored for joint support and movement confidence.
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