There’s nothing more frustrating that being sidelined after an injury. What’s going to happen to all your progress? Should you just push through the pain? While you may feel like you want to get back to your regimen as soon as possible, there are times you should take a break and times when you should change your barre Pilates workout so that you can heal fully without losing progress.
Modifying for knee pain.
If you have a strain or another condition that’s causing knee pain, modifications can keep you active without exacerbating the injury.
Working an inch or so above your pain threshold can help you avoid additional pain in standing postures. When doing standing postures, do not go low if it causes pain. Lifting your hips higher can give you the same benefit without risk.
In some cases, using a small exercise ball between your knees can help stabilize them and relieve some pressure.
Helping with lower back pain.
If you have a back injury that is causing pain, modifying some moves can help you exercise without pain and even heal more quickly.
Taking every move very slowly is a good practice. Don’t worry about keeping up with everyone, we’re not in competition. Just ease into each posture and stop if something feels wrong. This can help you find your range of motion so that you do not overextend.
If going deep into a pose causes pain, modify it so that you work higher and stay upright.
Modifications for shoulder pain.
The joints in our shoulders are among the most vulnerable to strain and injury. If you’ve hurt your shoulder, modify barre moves so that you do not raise your arms more than shoulder height. This reduced range can help you avoid pain and reinjury.
During moves like shoulder walks and push-ups against the bar, keep your elbows pointing downwards. When doing under the barre exercises, use a strap to hold on.
Above all, listen to your doctor.
If your doctor has recommended light duty while you are recuperating from an injury, not following doctor’s orders can result in slower or incomplete healing. We’ll see you back in class when you’ve healed up!
Ice, rest and elevation can all help after class if you feel sore or like an area has been overworked. Pay close attention to your body’s communication about what works and what is too much.
If you have concerns about the suitability of different moves during our barre Pilates classes, show up early to talk to the instructor. She can make some recommendations about the best moves and suggest some modifications to keep you from exacerbating an injury. By finding your limits and listening to what your body has to say, you can keep limber and fit while healing and get back to your full capacity more quickly.