Taking sports performance to a new level with Pilates...

Bigger, stronger, more forceful, more impact, jumping higher, running faster... injuries becoming more severe!! It was always going to be the way, but how in terms of injury prevention are we going to consistently be one step ahead.

Well... Pilates perhaps?? Bigger doesn't always mean better, doesn't always mean stronger, and certainly doesn't always mean you are going to stay away from injury. We know that lack of flexibility and poor muscular strength are factors that limit athletic performance, making it necessary to undertake awareness activities with athletes at both a physical and mental level.

Generally, intense and repetitive training that is required in high-level sports to achieve better ability, flexibility muscular strength, and improved sports performance can lead to injuries and muscular imbalances in athletes. So perhaps Pilates is what is going to be the glue that allows players to combine all those " performance factors" with the prevention of injury.

Pilates forces you into movement patterns that are lacking in other training methods. You will be lying on your side, stomach, back, sitting, standing, rolling, and balancing in different ways. Olympians, NFL stars, and even the All-Black rugby team partake in pilates and have noticed fantastic changes. Pilates targets the areas athletes struggle with the most: postural alignment, balanced muscle strength, and functionality of movement through core body strength.

3 major benefits of Pilates in sport

1) Reducing frequency and severity of injuries: Pilates does a lot of work around the " powerhouse" of the body where generally a lot of muscular imbalances occur and lead to injuries such as hamstring strains & lower back injuries. Pilates is fantastic for releasing tension around the hips and helping to bring the pelvis into a neutral position offloading the hamstrings and lower back. Similarly, it is great for strengthening muscles around the hips with more functional movements, allowing the muscles to work more efficiently and effectively throughout a range of movements.

2) Increasing body controls: Pilates is a mind-body practice that enhances proprioception or body awareness. With enhanced proprioception, the body is better equipped to respond to external stimuli which can prevent injuries and falls. The attention inward and ability to focus on the sensation in your body heighten your awareness of comfort or pain, your emotions, and your surrounding environment.

3) Increased Power output: Your body cannot generate power from a position of instability. A key benefit of every Pilates program is to enable you to channel and maximize your power more efficiently and effectively. As your body develops greater strength and stability through the hips and core, you will be able to generate greater power and force. Through Pilates, you discover how to balance your body's weaknesses and find greater symmetry and strength from your right to your left side and from front to back. Strength and flexibility have a direct correlation to speed, when athletes have a strong base with " elastic" and flexible muscles, they are more likely to generate speed better. Pilates results in great power output as it focuses exercise around your core which becomes a stable base from which the body can initiate movement.

The interest in Pilates for sports performance is quite new but promising research has already emerged showing results for improved power output & enhanced breathing techniques but a long-term commitment is required to avail of the benefits ( a 6-week course isn't going to cut it, unfortunately).

All that being said... Pilates teaches people about their bodies which is extremely important for long-term health. I would encourage everyone whether you are active or not to part take in Pilates of some form (of which there are many) to improve the general well-being of your body and to provide a great foundation for lifelong movement (hopefully still motoring when your 90!!! )

Feel Well, Move Well, Live Well.

Aisling

Chartered Physiotherapist BSc, MSc, MISCP, MISCPSEM.