Pilates and Osteoarthritis: What You Need to Know

If you’ve been told you have osteoarthritis, you’re not alone. It’s the most common form of arthritis and affects millions of people worldwide. Although it’s sometimes called “wear and tear” arthritis, there’s a lot you can do to stay mobile and strong.

What is Osteoarthritis?

Osteoarthritis (OA) is a joint condition where the cartilage that cushions the ends of your bones gradually wears away. Without this smooth surface, bones can rub together, causing pain, stiffness, and sometimes swelling or a creaking feeling in the joint.

The most commonly affected areas are:

• Knees

• Hips

• Hands

• Spine

Unlike rheumatoid arthritis, osteoarthritis isn’t caused by inflammation, although joint damage can lead to some inflammation over time.

Managing Osteoarthritis – The Do’s and Don’ts

DO:

• Keep moving with low-impact exercise

• Strengthen muscles around the joint to ease pressure

• Work on balance, mobility, and flexibility

• Maintain a healthy body weight

• Use heat or cold packs to relieve symptoms

• Pay attention to posture and alignment

• Pace yourself and rest when needed

• Practise functional movements like standing from a chair or climbing stairs

DON’T:

• Push through pain

• Do high-impact exercises like running or jumping

• Overstretch or force joints into uncomfortable positions

• Lock or hyperextend joints (e.g. knees)

• Ignore swelling or sharp pain

• Attempt deep flexion or rotation if it feels painful

How Pilates Can Help

Pilates is an excellent way to manage osteoarthritis. It focuses on controlled movement, posture, and muscle strength without placing too much strain on the joints. Many of my clients with osteoarthritis find regular Pilates helps them feel stronger, more mobile, and more confident in their day-to-day activities.

Good Pilates Exercises for Osteoarthritis:

• Pelvic tilts and gentle core work (seated or lying down)

• Modified bridges with a smaller range of movement

• Leg slides and toe taps to support hip and knee mobility

• Side-lying leg lifts to strengthen hips and glutes

• Gentle spine movements like cat-cow or small thoracic rotations

• Shoulder blade retraction and posture exercises

• Supported wall roll downs

• Chair-based movements if getting to the floor is difficult

• Breath work and relaxation to reduce stress on the body

Exercises to Avoid or Modify:

• Deep lunges or squats (especially with knee issues)

• Full range double leg lifts or large leg circles

• Kneeling if your knees are painful (or use lots of padding)

• Exercises that put pressure on sore wrists or fingers

• Large back bends if you have spinal osteoarthritis

• Rolling movements that jar the spine if it causes discomfort

A Final Word

The key with Pilates and osteoarthritis is to listen to your body. Some mild discomfort is normal as you work to strengthen and support your joints, but sharp pain is a warning to stop. My classes are designed to give you plenty of options and modifications so you can work at your own pace. We use props like balls, bands, and towels to help you move comfortably and effectively.

If you want to build strength, improve mobility, and feel more confident in your body, join my face-to-face classes in Oxfordshire or take part in my online classes from anywhere, anytime.

Get in touch to find out more about our Pilates classes or click here to see the timetable for a class near you and info on our Online Classes.