Did you know that up to 55% of all injuries are skeletal muscle injuries? Unfortunately, knowing how to overcome muscle injuries can sometimes be overwhelming. However, dealing with a muscle injury is often much simpler than it seems.
Pilates classes can play a large role in your recovery.
What Happens to a Muscle When It Is Injured?
When you have a muscle injury, this can mean a decrease in range of motion and strength.
Muscle injuries often tear due to excessive force placed upon them. In other cases, the muscle could be placed in a disadvantageous position that results in injury. Sometimes, it's a combination of the two.
Regardless of how the injury occurred, your body will do its best to begin healing. If you injured a specific muscle group, you may feel pain or tenderness in the surrounding area. This becomes more exaggerated with severe injuries.
For instance, a mild ankle sprain can be inconvenient but likely will not have a life-changing impact. A torn hamstring, on the other hand, is a much different scenario.
What Are the Most Common Types of Muscle Injuries?
The most common types of muscle injuries are strains and sprains. Strains occur when a muscle is stretched beyond its capacity, often due to overuse or incorrect form. Sprains occur when the ligaments that support the joint become torn or damaged. Both can cause inflammation and pain, as well as swelling and stiffness.
Additionally, overuse injuries can also occur due to repeated movements. This occurs when a muscle becomes progressively strained under tension. This can occur with or without added weight.
To elaborate, many runners experience overuse injuries from running too often. Weightlifters experience the same type of injury from working out the same muscle group too frequently.
When Do Muscle Injuries Typically Occur?
Muscle injuries can occur at any point during physical activity, but they are the most common when the body is not adequately warmed up or when executed in an incorrect form.
However, it's also possible to experience muscle injuries when your muscles are fatigued. Athletes often push themselves past the limit even though their body is no longer capable of reaching peak performance during a particular session or game.
A common scenario is when soccer players begin to feel tightness or soreness toward the end of a game or practice. If they carry on exerting themselves, they may run an increased risk of muscle injury.
Muscle injuries can also be caused by sudden movements such as a fall or a twist in the wrong direction. It's important to take precautions and warm up before engaging in any physical activity.
How Can Pilates Help With Muscle Injuries?
Pilates is a great way to help your muscles recover from injury.
It can be achieved in a handful of different ways. Let's take a look at some of the most notable benefits.
Increased Range of Motion
Pilates helps to improve flexibility and range of motion in the affected muscles. This increases circulation and helps to prevent further injury by strengthening the affected area.
It can also be a great way to regain range of motion after a substantial muscle injury. Conditions like sprains can quickly diminish your overall range of motion to a fraction of what it used to be. For instance, someone who sprains their ankle may only have 20% of their full range of motion after the injury.
Strengthen Weakened Muscles
Pilates can help build strength in the injured muscle. This can help restore normal movement patterns, reduce pain and inflammation, and reduce the risk of re-injury.
The latter point is especially important. If someone does not go out of their way to strengthen the injured muscles, it is highly likely that they will reinjure themselves shortly after recovery.
Prevent Overuse Injuries
Pilates can help to prevent overuse injuries by improving body awareness and providing guidance on proper form and technique. This is especially helpful for those participating in high-intensity activities.
In fact, one of the best ways to prevent injuries is by having increased awareness of your own body. This will go a long way when it comes to avoiding situations that could result in injury.
Athletes, for instance, have hundreds of different opportunities to injure themselves during games or practices. If you realize that a certain muscle group feels tight or “off,” you can avoid putting unnecessary force on it.
They will also know when they should avoid physical activity altogether. Put simply, many muscle injuries are preventable, and Pilates can help you discern situations where you should hold back as opposed to pushing forward.
Deep Stabilizer Activation
Pilates encourages deep stabilizer activation, which can help improve posture and reduce the risk of injury.
It helps to strengthen the core muscles, which provide support for other parts of the body. Interestingly, many people are unaware of just how important this is.
Having a weak core can cause your body to compensate in other ways. One of the most common scenarios is your body placing extra strain on your lower back to make up for an underdeveloped core. As you might guess, this will then put you at significant risk of developing a lower back injury.
The Process Is Flexible
The process of recovering from muscle injury can be tailored to fit the individual's needs. Pilates instructors are highly trained and experienced in creating programs that can help to attain specific goals of an individual.
How Do I Know If I Can Benefit From Pilates?
If you are struggling with a muscle injury, Pilates can provide many benefits.
It is important to consult your doctor or physical therapist to see if it is the right choice for you. More often than not, your doctor or physical therapist will have no issue with this form of treatment.
Regardless, don't neglect their expert advice. Otherwise, you may find yourself with additional complications in the future.
How Can I Get Started With Pilates?
If you are dealing with a muscle injury, the best way to get started with Pilates is to find an experienced and certified instructor. They will be able to tailor your program and ensure that all exercises are safe for your specific injury. Additionally, they can provide guidance on proper form and technique.
With the help of a qualified professional, Pilates can be an extremely effective and safe way to recover from muscle injuries.
What Should I Look For in a Professional?
Interestingly, many people overlook how important it is to check on past reviews. You will gain insight into what you can expect by checking what previous customers have had to say. Take note of any inconsistencies.
Additionally, you should only work with someone who has significant experience in the industry. It's a risky move to work with someone who is not established in their industry.
Although working with an inexperienced Pilates professional doesn't mean you won't get good results, it's in your best interest to find someone who has more knowledge.
A great way to look into this is by getting in touch with them or checking out their website.
Another factor to consider is how they bill their clients. This can help you to plan your budget. The last thing you want is to experience financial surprises.
Lastly, how comfortable are you in communicating with them? Only work with people who are willing to put your needs first. If you settle for a subpar professional, it is highly unlikely that you will reach your goals. You may even find that your injuries last longer than they should.
Pilates Has the Potential to Help You Overcome Muscle Injuries
So, it's crucial that you keep the above guidelines in mind. These will go a long way in terms of helping you get started on the right path.
As long as you understand how Pilates can help you overcome muscle injuries, you will be able to recognize scenarios where you can put it to use.
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