A heel spur is when the bottom of the heel, where it is usually cushioned for shock absorption and laden with soft tissue and pliable muscle, develops a bone growth. This causes chronic swelling and inflammation, which can sideline a runner indefinitely. The good news is that heel spurs can be prevented with the correct knowledge and the correct balance of active exercise and recovery methods.

Practical prevention can implementing the use of an orthotic in your running shoes, which gives extra comfort and cushion to the inflamed area. Taping off the heel so that the pain doesn’t inhibit or stir up a heel spur is only a temporary solution. Sometimes, depending on the level of pain and the necessity of comfort, cortisone injections may be used. Even pain medication and icing can provide temporary relief, but the condition itself will need to be addressed differently for full recovery.

If there is pain in the heel, namely the plantar fascia, this pain should not be ignored. Heel spurs stem from an overlooked plantar fascia condition. Chronic inflammation and swelling of the heel will be met with a bone growth, and this heel spur is even more painful than the initial pain that wasn’t addressed.

Pilates has great benefits for those that suffer from either the initial stages of an inflamed plantar fascia, or even for those that are in the later stages of the condition and have developed heel spurs. Deep stretching in the calf and in the arches and the heel of the foot with elastic bands will provide immediate relief for the pain. In addition, the incorporation of deep breathing and light resistance training is a great way to relieve stress to the foot, and develop much needed flexibility and strength in and around the injured area.

A Pilates instructor that is familiar with the inner workings of the foot and their relation of movement to the lower leg will be able to correct some of the foot postures that your body has become accustomed to in daily runs. It is this habitual pattern of movement that can be to blame for a lot of foot issues. Pilates will work to build up the weakened areas in the leg muscles and will focus on alleviating the pressure from the foot and can reduce it to a fraction of the impact that would usually be inflicted upon the injured areas.

Pilates has a gentle way of approaching sensitive and painful injuries, will the goal to be re-alignment of an improper or harmful gait, or even to address the abnormalities of the biomechanics of the leg itself. Over time incorrect postures can be corrected, and poor posture is oftentimes the culprit for a plethora of running injuries- including heel spurs.

The arches of the foot tend to be a hot bed for pain and strain, especially for runners who are constantly overusing the foot, imposing above average flexion throughout the foot, due to the repetitive nature of the body’s movement while running. The high impact that the feet suffer, simply from the sheer weight of your body is enough to cause plantar fasciitis. Another factor in the development of this condition can be weight gain.

When hoping to treat plantar fasciitis, the process can be grueling and lengthy, since the condition wanes and then returns dependent upon the amount of activity versus rest. Morning is by far the biggest flare of pain, since overnight resting can cause the torn fascia to curtail, which means that any amount of stretching that comes from normal movement will increase the intensity of the injury.

When the pain flares up, it seems that rest and recuperation may not have been the best plan to deter the condition. Pilates is an excellent way to rehab plantar fasciitis because there are a few things that is needed to improve inflammation of the fascia. These are: increasing balance within the entire framework of the body (a redistribution of weight gain, and proper alignment), increase oxygen supply to the tissues, enhance range of motion, develop more consistent and efficient modes of exercise and fitness, improve muscle strength and flexibility.

Pilates rehabilitation includes every single one of these “needs” into its unique systematic approach to mind-body wellness. Realignment is the first step towards balance, Pilates is watermarked as being the leading fitness regime for introducing the spine to it’s proper placement and therefore recreating a healthy postural pattern that affects every limb connected to it, including the heel and foot- namely the plantar fascia.

Another trademark of a Pilates rehabilitation program is the specialized breathing techniques found in its implementation. This deep, intuitive and cerebral pattern incorporates the muscles, tissue and the neuromuscular pathways to usher in nutrients, oxygen rich-blood, which will filter out toxicities in the body.

Range of motion is increased through a series of light resistance spring-loaded “pulleys” that stretch and strengthen the muscles simultaneously. This ties directly into the need for a sound fitness regime to improve plantar fasciitis. Pilates rehabilitation checks off all of the needed boxes to improve the condition in a safe, controlled and genteel manner, making it an excellent option for those that want to maintain an active lifestyle but lack balance between their activity and their dire need for active recovery.

Neck sprains occur when there is a tearing of ligaments in the neck, which can compromise the health of the seven vertebrae that is usually protected by them. Muscle spasms, intense pain, ongoing chronic headaches, and tingling or numbness are symptoms of this serious condition, and again need to be addressed by a professional physician, and in some cases can only be corrected by surgery.

Neck strains are the least serious of the two neck pain injuries and can be addressed with conservative yet effective methods of recovery. Pilates rehabilitation is a great way to respond to neck pain if one is looking for a safe, and gentle way to ease through the discomfort. The neck is a part of the body that is often overlooked, and is in need of attention. Pilates unique approach to muscle strengthening and lengthening will make sure that this very important part of your anatomy is in good, working condition.

While the biggest demographic of impingement syndrome patients are those of the aging community, other patients who fall victim to this condition are in sports or activities on a consistent basis that require a lot of over head movement and shoulder action. Such as: softball pitching, shooting a basketball or even lifting weights or any type of repeated overhead extension.

Pilates can reduce swelling and inflammation of the bursa sacs, such inflammation is the prime indicator of the initial stages of impingement syndrome. The bursa sacs purpose are to protect the shoulder muscles, and when impaired offer no defense against injury.

Pilates has a gentle approach to rehabbing the area. It’s slow and controlled strength techniques and breathing patterns allow for a smooth and easy recovery. The muscles need to be rested before taking on a Pilates class and of course a physician needs to clear the condition before enrolling in any type of further stretching and strengthening exercises, but ask him about the benefits that Pilates Rehabilitation may present.

This injury isn’t common in younger athletes, and on average affects the demographic of 40+. However that doesn’t include those that suffer “impact injuries”, such as soccer, football, and basketball players do. For most sufferers of “frozen shoulder”, pain medication will be the first line of defense. However, for the people that have had blunt impact to the shoulder need more flexibility and stretching exercises to really address the problem.

Because this condition is extremely painful, and mobility isn’t at it’s premium, the idea of stretching the shoulder to increase flexibility may accrue a few winces from the injured. But Pilates rehabilitation offers a series of slow, controlled, and gentle exercises for those that need a specific pace and intensity yet efficient recovery process. Making sure to find a highly skilled Pilates instructor that is well versed in adhesive caspulitis, and understands that injury’s limitations, will be extremely important to your recuperation.

While calf strains aren’t always debilitating, there are levels of severity, which can only be diagnosed by a doctor, but the following levels of intensity can classify each calf strain. A “grade one” calf strain is when small microscopic tears can be found within the muscle fibers of the calf muscles, but it is merely an overstretching of the muscles, and not a rupture or a complete tearing away. This can take anywhere from one-two weeks for recovery. A “grade two” calf strain is an actual tearing of the muscle fibers, but affects only a portion of the muscles. Recovery for a “grade two” calf strain will take anywhere from five and a half to eight weeks time.

A “grade three” calf strain is the most difficult strain to recuperate, since it is a comprehensive tearing of the calf muscles, which affects all of the muscle fibers in the lower leg. Recovery for a “grade three” calf strain takes months, anyway from three to four months approximately. That is unless surgery is needed to correct the condition, and in that case recovery can be even longer depending on a physicians recommendation the body’s ability to adjust post-surgery.

When it comes to rehabbing and “grade” of calf strain injury there are a few ways to introduce activity to the injury. First and foremost, initial rest will be the most accurate and effective measure of rehabilitation for a calf strain. After the initial stages of recovery, the muscle will reattach itself to the tendon and when that happens stretching should be incorporated into any calf strain recovery program to counteract the natural shortening of the muscle that will take place.

A typical rehabbing of such an injury will need to include a balance of the following remedies: active and passive extension exercises, as well as strengthening exercises with low-impact properties. Pilates rehabilitation achieves each one of these requirements for safe and healthy calf strain recovery. It incorporates deep breathing into it’s passive stretching, while it includes spring loaded resistance or bands in it’s active recovery exercises.

Pilates is a safe, gentle and holistic alternative to regular physical therapy, since it will not only rehab the injury back to health, it will also strengthen the entire body as a unit- allowing it to emerge a stronger and more mentally sound, oxygen rich system than it was before. Invigoration and flexibility will accompany the light resistance strength training. Be sure to seek out a Pilates rehabilitation instructor that has extensive knowledge of how to address calf strain rehabilitation correctly and safely.

From mythology to present day the Achilles has always been center stage. Being the largest tendon in the body doesn’t make it the most indestructible however, and because of this we have developed myths and fact from its existence. One fact is that the Achilles tendon is actually quite susceptible to injury and if not taken care of, it prone to rupturing, and if is the victim of minor and major tearing, due to overuse, the tendon will be affected by a condition called Achilles Tendonitis, which is categorized as a chronic injury.

Small microscopic tears usually develop overtime within the tendon, which can affect the entire working system of the lower leg. The Achilles tendon is the connector between the calf and soleus muscles, wrapping around and keeping intact the heel of the foot to the rest of the lower body. When this tendon is compromised so is the flexibility of the entire lower leg, and when it becomes inflamed extreme pain and immobility follow.

Since Achilles Tendonitis is a common result of overuse, paying attention to how your body responds to exercise is an important, if not undeniable, preventative measure. If pain persists in your Achilles, don’t ignore it go see a podiatrist. Soreness, tenderness, and a “tingly” sensation in the place where the heel meets the calf are all symptoms of a strained Achilles tendon. Tight calf muscles make up a great big chunk of Achilles Tendinitis cases. No matter if calf muscles are weak form under-training or just tight from overuse, this will implement a great amount of stress on the Achilles tendon when the calf shortens.

If training has been greatly increased to include a lot of speed interval training, or uphill drills you may be a prime candidate for Achilles Tendonitis. When treating the condition in addition to preventing the condition, Pilates rehabilitation provides great benefit for both. First of all, the tightness in the calf and/or the weakened muscles in the calf that are common denominators of Achilles Tendonitis can be addressed carefully and entirely through a series of injury specific Pilates poses, stretches, and strengthening positions which target the calf muscle specifically.

This is because through a series of pulling and pushing against spring loaded resistance bands the matter will be addressed through a gentle yet effective strengthening and stretching module, unique only to Pilates’ training methods. This increases flexibility while simultaneously strengthening the weak muscle, improving the tendonitis and will slowly reintroduce activity into the area over time.

First, a discussion on which specific muscles are most commonly at risk for cramps is necessary to identify those groups that may need extra special attention before a big race or a long endurance swim. The calves, hamstrings, and the quadriceps are the muscles that are usually victimized by debilitating cramps. The most common and widespread cause of these camping’s is over-exertion, or overuse of the muscles. Once one of these muscle groups is lacking in its oxygen supply, they will seize and give way to building up of lactic acid in and around the muscle groups.

When the muscles in the leg fail to perform to the best of their ability, this can cause an extremely unsafe situation, especially mid-swim. When the body’s skeletal muscles are forced to operate over their anaerobic threshold, that energy source will be rapidly depleted, because when drawing upon anaerobic energy this means to be working without oxygen. Anaerobic activity can only offer bursts of energy to the muscles.

If the working muscles are properly oxygenated they will be working in the aerobic mode, and thus will not be reliant on the use of lactic acid to provide energy. When working properly, endurance is increased and the chance of muscle cramps is decreased. The key proponent to cramp-free swimming is whether a swimmer has the “lack of” or the “surplus of” oxygen to the working muscles.

Pilates can provide a platform for a swimmer to learn how to supply their body with oxygen rich-blood before, during and after a swim. Pilates unique pattern of breathing floods the system with deep, internal breath, increasing the flux of air that fills the lungs and then feeds the rest of the body. It is important to take all health concerns into consideration when preparing for a swim. In addition to learning effective patterns of breathing including a high-intensity conditioning program, abstaining from alcohol and keeping an eye on cholesterol and potassium levels will all help keep muscle cramps away.

Muscle cramps are a common threat to swimmers, and Pilates is a great way to silence those threats. Remember, that Pilates is just an additional supplementation of proper conditioning that can help to increase your ability, endurance and longevity as a swimmer. But like in all things with life, balance is the key to maintaining a healthy physique. Diet, cross-training, and proper assimilation to different types of exercises and energy demands will help to escalate your body’s over-all well-being and keep injuries at a minimum.

One common surgery for those that have spent a considerable amount of time dealing with osteoarthritis in the hip is hip joint replacement surgery. This procedure is called arthroplasty and is a basic removal of the old impaired hip joint, and replaces it with an “artificial prosthesis”. Once a surgery has been completed successfully, the first things that a patient will notice is the absence of chronic pain (after recovery and adherence to the new prosthesis), and increased range of motion within the hip joint allowing for increased mobility.

For a recovering patient to re-enter the world of regular, daily activity- physical therapy is oftentimes the recommended path. Pilates rehabilitation is another form of physical therapy that works cohesively with the new replacement hip to develop a patient’s ability to “relearn” patterns of movements that may be difficult initially. Most physicians will recommend that a recovering patient steer clear form high impact exercises and rely on low-impact activities like swimming and walking to reintroduce traffic to the legs and the hip girdle.

This is where Pilates fits like a glove. Pilates has been likened to the movement one might feel if they were performing an underwater ballet. Pilates is extremely low-impact, easy on the joints, and increases a body’s strength while concentrating on reestablishing a normal range of motion and balance between the injury and the rest of the body.

One hip replacement surgery patient who studied at Excel studios describes her first Pilates post-surgery experience this way, “Because of the prostheses in my hip, I cannot take my leg beyond 90 degrees which restricts me from performing several of the exercises. However, my doctor told me to continue doing whatever I’m doing because it is progressing so very well. My muscles are stronger. I have a great deal of strength going up and down the stairs. I can walk more than a block without stopping to rest — just the little things that I used to take for granted but are now major accomplishments.”

Pilates is an exercise that will reduce pain in the joint, lower stiffness, address inflammation all the while surround the patient in a relaxing, genteel and invigorating studio environment. The Pilates rehabilitation instructors, who care and understand your condition, will be the key to a safe and speedy recovery. There is nothing more rewarding than developing your own sense of independence after surgery. Pilates is the exercise method that can throw open the doors of mind-body wellness, rewarding its clients with a newfound sense of serenity coupled with fitness.

The medical neologism for sedentary describes it as “a type of lifestyle found in modern (particularly) western cultures, which is characterized by sitting or remaining inactive for most of the day, with little or no exercise.” Not only does a sedentary lifestyle attribute to the rise in obesity, but it also factors into the development of type II diabetes, heart disease, depression, and muscle atrophy. Muscle atrophy is the actual “shrinking” of the muscles within the body. The more muscle fiber one has in their body the more energy they will have, and the more calories they will burn during the day, whether they are at rest or not. The lack of muscle in the body, obliviously delivers the opposite affect.

Even thought the American Heart Association recommends five days moderate activity a week, it mainly suggests using the common staples of cardiovascular activity such as: walking, bicycling, swimming and running. However, even if you are getting the weekly-recommended dose of extracurricular cardio activity per day problems can still arise. Aerobic activity is only half of the equation when trying to balance out the inverted ratio of necessary activity to a sedentary lifestyle. Lack of activity creates muscular imbalances within the body. What may come as a surprise, is that lack of activity and not too much activity, is the leading cause of acute and chronic injuries among the majority of the population.

In addition to a lack of activity, seemingly inconsequential body-behavior will affect the potency of any aerobic activity’s ability to positively influence overall wellness. These patterns can include: crossing your legs at a desk, always leaning on the elbows, never standing up straight, never engaging your core, etc. In addition, even the slightest compression found in the spine can be worsened by low to high impact exercise. Spinal health should be regarded with respect and care, since all movement will stem from it.

Pilates achieves balance through it’s natural line of movement; the poses and machine work utilizes the body’s own resistance, and offers spring loaded resistance machines for an extra challenge. This gentle approach heightens body awareness, corrects postural abnormalities and increases mobility, agility and flexibility. Pilates is considered to be one the most highly effective preventative practices available to the sedentary individual. Tightening in the hamstrings, hip flexors, lower back, lower abdomen, upper back and the hip girdle developed from imbalance or weakening muscles (atrophy), all can be corrected through consistent Pilates treatment.