By Rachel Ross, Soul Pilates Movement Teacher
Osteoarthritis is the most common form of degenerative arthritis; it occurs commonly in the joints which weight bear causing them to become painful resulting in limitations in movement and function.
The joints which can be affected are the knees, hips and feet specifically the big toe along with joints which are used a lot in daily life such as the hands, back and neck.
‘Around a third of people aged 45 years and over in the UK, a total of 8.75 million people, have sought treatment for osteoarthritis’ (Arthritis research, UK).
In the synovial joints such as the hip, knee, toes, fingers and wrists the structure of these joints allows movement of two adjoining bones.
At each end of these bones is a covering of articular hyaline cartilage which has a smooth slippery surface, this allows the bones to move against each other almost without friction.
The joint is surrounded by a synovial membrane (the synovium), which secretes synovial fluid into the joint cavity nourishing the cartilage and lubricating the joint. There is also a fibrous capsule supported by ligaments which holds the joint in place and stops the bones moving too far. The tendons anchor the muscles to the bone, the joint is also supplied with nerves and blood vessels.
By Nic, Studio Founder & Runity Coach
We are perfectly designed to run. The problem is we have modified our lifestyle the point where our physical activity has been reduced to the absolute bare minimum. Basically we live our lives sitting in a chair and that negatively affects our health. We then try to undo this by heading out for a run only to feel sore and often get injured.
We now know that a sedentary lifestyle kills more people than obesity, hypertension and diabetes combined. This is a staggering fact and one which is easily reversible. Many people think running is damaging to their health but the reality is the sofa is far more dangerous to our health and our bodies!
Studies tell us that 80% of runners will get injured. So back to the sofa we go, nursing our injury. We want more people to get out of their chairs and out enjoying their runs, pain free.
The running story started 4.4 million years ago when we first came upright onto two legs. We didn’t realise it at the time, but coming upright so we could free our hands and move on our feet has allowed us to become the most successful species on the planet. Why is that?
It’s February and many of us are feeling a little flat. We’re going to be bringing lots of techniques into our classes this month to work with you to feel rejuvenated ready for spring and beyond. You can expect breath work, relaxation, fascial release as well as ways to can boast our energy and get our heart pumping!
Studio owner Nic takes you through a 20 minute core workout in this video you can follow at home. But first she explains what "the core" is, (and what it isn't), and why strengthening your core is not simply about abdominal work and sits ups!
We think the foam roller has to be everyone's absolute favourite piece of kit, why else would our clients always lie on one while waiting for class to start?!
So grab your roller (available to purchase from the studio or on amazon) and follow Nic in this quick 20-minute workout which will release tight muscles, provide stability to your pelvis and tighten your tummy.
Feeling a bit tense? A bit tight? In need of a massage? Tight shoulders? Sore lower back? Check out these videos on tips and tricks to release at home and to keep your body feeling supple and moving freely.
Release Those Hips!
If you're back is tight or your knees are in pain, often the hips are a great place to find release.
Tight Shoulders? Feeling Hunched Over?
Check out this video for ways to open up your spine!
By Nic Conroy, Studio Founder
We love to see you working on what you've learned in your sessions at home. Here are some handy reminders on the key points we're looking for in each of these exercises.
There is a common misconception that horse riding requires little effort with many people believing that the rider merely sits while the horse does all the work. This could not be further from the truth and horse riding is a great way to develop a strong core and build strength in the legs, glutes and back. The body is strengthened through a rider’s need to balance and control the horse. Many athletes use Pilates as a way to improve their overall fitness levels. In this article we look at how Pilates will benefit horse riders.
The muscle groups most affected by horse riding are those around the pelvic and hip joints. Popular horse magazine Horse & Hound spoke to Pilates expert Lindsay Wilcox-Reid about the effects of riding on the body. She told the magazine “you may not even be aware of this, yet the far-reaching effects through your back and shoulders can cause twisting, tilting and an inability to maintain an elastic contact.” In her article on Pilates exercises riders could try at home, she went on to explain how a few simple warm up exercises for Pilates could help: “these preparatory exercises are designed to be used before starting Pilates to ‘normalise’ your fundamental pelvic and spinal mechanics.” Lindsay Wilcox-Reid instructs the readers on two exercises that focus on the glutes and piriformis muscles at the side of the hip. Both these muscle groups benefit hugely from Pilates as they can get overused and potentially injured during riding.
My few days away in Ireland has been so relaxing, although as well as possibly taking in too much of the black stuff (I LOVE a Baby Guinness!) I think I have over dosed on sea air. I literally feel drugged with the need to sleep. My mum’s house overlooks the sea and every morning I have run down to the beach and back. I am not a natural runner and have always been envious of those who are. However yesterday I felt so in tune with my surroundings I somehow ran 10km straight. I was enjoying the stillness of the sea lapping the shore and the salt in the air that I literally forgot how far I had run. Now if only I could take this feeling back to Bristol!
I am currently staying in Kerry, possibly the most beautiful county in Ireland. I say ‘staying’ but I’m actually from here although you’d know by my accent it is a long time since I lived here. All my family now live in Ireland and I’m the only one in the UK. And for so long Kerry has never felt like my home despite the fact my mum, brother and sister live here. However of late, I have enjoyed coming here to switch off from the world. For so long I resented that not much went on here, now I look forward to it. Is that growing older or possibly realising that you need different parts and paces to your life? It’s like my running; when I think about how frequently I should run, or how I should stay out longer I always felt like I was battling myself. And I therefore battled with any sort of decent distance and regularity to my running and I certainly never enjoyed it. Today I just ran because I was taking in the beautiful views and feeling like the fresh air was cleansing my soul and somehow the distance just came. It was the first time I understood how some people talk about running as a kind of meditation.
It’s interesting how our motivations and intentions can have a huge impact about how we feel. I spend a lot of my days talking to clients about how there really is too much ‘should’ in their lives. They tell me, “I should hold my shoulders down and back’, ‘I should go to the gym more”, ‘I should relax more’, ‘I should have better posture’. My response is always the same “How about you have a little less ‘should’ in your life?” Which is an interesting concept. We are conditioned to believe that nothing comes unless you work hard for it. That no gain comes without pain. And that you can always do better.
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