 Many of our clients that come to Pilates Santé have pain due to excessive inflammation. The inflammatory response is a normal process of recovering from injury. However, when the inflammation becomes excessive, it slows the natural healing our bodies. A lot of our clients are attempting to wean off medications, and working with your diet is a very effective method of doing so. We now have the research to prove there are very effective ways to significantly reduce inflammation through diet. Common foods to eliminate that cause inflammation: • Refined carbohydrates such as white bread & sugar • French fries & other foods • Soda & other sweetened beverages • Processed meat such as hot dogs & sausages • Excessive alcohol Foods to add that manage or help decrease the inflammatory process: • Berries • Fatty fish i.e.: salmon, tuna & sardines • Green, leafy vegetables • Avocados • Mushrooms • Green tea • Turmeric • Bone broth • Olive oil • Nuts i.e.: almonds & walnuts These healthy foods cannot only help with musculoskeletal injury & pain, however can also prevent systemic disease of all kinds including: • Diabetes • Cancer • Heart disease If you’re looking for a specific anti-inflammatory diet prescribed for your needs and restrictions, we highly recommend seasoned nutritionist Tammy Parkinson. Nutritionally, Tammy works on a variety of health complexities ranging from inflammatory issues, to auto immune disorders, to metabolic and blood work complications to basic lifestyle, weight management and wellbeing modifications. Learn more about Tammy’s work and experience at her website here: https://www.mybodyfirm.com/
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 Hypermobility Syndrome (HMS) is not completely understood yet, but is grossly defined as a connective tissue abnormality which causes excessive mobility of joint or soft tissues of the musculoskeletal system. It also impacts cardiac tissue, smooth muscle of the genital system, and the gastrointestinal system. Often HMS is misdiagnosed or overlooked because of the myriad of symptoms that can present with it. Common complaints & injuries for HMS patients include, but are not limited to:
Common conditions that can cause hypermobility:
How is HMS currently diagnosed by physicians & other health practitioners? Often by use of the Beighton test or score Beighton Score of ≥ 4/9 & Arthralgia (joint pain) for > 3 months in > 4 joints.  The Beighton Test: 1. A passive dorsiflexion of the little finger above 90 degrees, (1 point for each hand). 2. Bringing the thumb passive against the ventral side of the forearm, (1 point for each thumb). 3. Hyperextension of the elbow above 10 degrees, ( 1 point for each elbow). 4. Hyperextension of the knee above 10 degrees, (1 point for each knee). 5. Flexion of the trunk, whit knees straight & palms flat on the ground, (1 point). Other diagnostic factors can include:
Treatment often consists of pain management & therapeutic exercises which include: proprioceptive & motor control, stabilization & strengthening of affected joints & tissues. So... How can Pilates exercises help? The Pilates method of exercise is based on quality of movement, control and body awareness teaching clients with HMS how to move more safely. Exercises on equipment such as the reformer & cadillac can use resistance springs in an anti-gravity position to safely stabilize & strengthen the hypermobile areas of these clients. At Pilates Sante, a large majority of our clients have HMS, (often not medically diagnosed), who benefit greatly from a regular and safe Pilates-based home exercise program, in addition to private sessions administered by a physical therapist or highly trained pilates instructor.  For more information about HMS, see resources below.
Resources: *https://www.physio-pedia.com/Hypermobility_Syndrome *https://www.hypermobility.org/types-of-hms  There are a variety of problems and pathology that cause low back pain. These range from joint inflammation, soft tissue and facial tightness, disc herniation, degenerative disc disease, stenosis and lumbar nerve root inflammation or impingement. Low back pain is second only to the common cold as a reason for doctor office visits in the United States. Why is low back pain so common? Today’s jobs and functional activities are contributing to worsening posture and body mechanics, causing increased load and stress to the spine. One common pathology we see here (but it doesn't account for all of our back pain patients) is Degenerative Disc Disease, or DDD. It is the process of losing disc height. The inner most part of the intervertebral disc, called the nucleus pulposus, loses fluid and often small cracks or fissures develop in outer annulus of disc. DDD is not necessarily a "normal" process of aging, but a common process. It is often a progression of previous disc herniation or bulge, but can occur at the same time. DDD can occur in individuals as young as 30 years old, and into 90 years of age. Common Symptoms of DDD include :
How do we treat back pain?All current research concludes that the only long-term effective treatment for low back pain of all pathologies is therapeutic exercise. Other modalities, such as massage, joint mobilization, or electrical stimulation are not strongly supported by research at this time. So what is therapeutic exercise? It is exercise which helps to facilitate support and healing of the injured tissue. The specific exercises prescribed must be related to the type of pathology or structure creating the low back pain. Pilates has become one of the most commonly prescribed therapeutic exercise treatments for low back pain. The movement principles of Pilates align with what allows for the extremely efficient healing of low back pain. The Principles of Pilates:
Our clients feel the benefits early on in their program, and most often continue working with us even after symptoms have resolved. Our physical therapists and pilates instructors work together to continue tailoring your exercise program. We grow alongside you at every step of your journey. Our primary goal is to allow our clients to heal and return to a fulfilling, pain-free lifestyle. Below is a brief video of intermediate level core exercises generally safe for most low back conditions. However we strongly encourage you to meet with us for an individual evaluation, so exercises can be tailored specifically to your spine condition. What is Osteopenia & Osteoporosis?Osteopenia is a condition where bone mineral density is lower than normal. Its defined as a bone mineral density score between -1.0 and -2.5, and is considered by many doctors to be a precursor to osteoporosis. Osteoporosis is a progressive bone disease that is characterized by a decrease in bone mass and density which can lead to an increased risk of fracture. Osteoporosis is defined as a bone mineral density score of -2.5 standard deviations or more below the mean peak bone mass. Medication is typically indicated. What are the risk factors for these conditions?
What are the complications of these conditions?Bone fractures, particularly in the spine or hip, are the most serious complication of osteoporosis. Hip fractures often are caused by a fall and can result in disability and even an increased risk of death within the first year after the injury. In some cases, spinal fractures can occur even if you haven't fallen causing back pain, lost height and a hunched forward posture. How is Osteopenia & Osteoporosis treated?Treatment varies considerably among physicians and practitioners, but usually includes hormone balancing, exercises specific for bone health, a healthy diet rich in calcium, vitamin D and magnesium, and bone building supplements or medications. Exercises which improve posture (decreasing round back kyphosis position), strengthen the spinal muscles and hip muscles in particular. Balance exercises are also important to decrease fall risk, and potential fracture related to falls. Below you can find: |
