Health & Nutrition

What is Bursitis

What is Bursitis Pain?

Feeling dull aching pain in one of your joints and is it stopping your normal flow of movement? It could be the result of a common condition called Bursitis. Pilates & Co’s instructor and qualified physiotherapist Jasmine explains.

WHAT IS BURSITIS?

Bursitis is an irritation and inflammation of the bursae (plural of bursa). A bursa is a fluid-filled sac, situated between bone and muscle or tendon to reduce friction and provide cushioning around joints.

Bursitis can either be acute (rapid onset) or chronic (slow gradual onset) in nature. Acute inflammation of the bursa generally occurs as a result of direct trauma, infection or inflammatory conditions such as gout or arthritis. Chronic bursitis can be caused by repetitive use or movement over time, or from abnormal movement patterns.

BURSITIS CAUSES

Common causes of bursitis:

  • Trauma – falls, direct contact (hit)
  • Infection
  • Various types of arthritis – rheumatoid, psoriatic
  • Strain or overuse – repetitive movements (often work related)
  • Prolonged pressure – kneeling, sitting on a particular joint
  • Joint stress – compensation for altered movement patterns such as abnormal walking due to leg length difference

BURSITIS SYMPTOMS

The symptoms of bursitis generally involve a dull aching sensation around the site of inflammation and restricted range of movement. This movement restriction is often caused by stretching of muscle and tendon over the affected bursa which causes a compressive force, and further irritation.

The diagnosis of bursitis is often made through a physical examination, review of symptoms and sometimes scans or blood tests. Often your doctor will recommend imaging such as an ultrasound or MRI if necessary to rule out further pathology such as muscle tear or tendinitis.

BURSITIS TREATMENT

The treatment of bursitis primarily focuses on relieving pain and inflammation, treating an infection (if present) and correcting biomechanical factors to prevent future reoccurrence. In the short term, your doctor may discuss your suitability for anti-inflammatory medication such as ibuprofen, Voltaren or Advil to help relieve pain and inflammation. To the same effect, ice can often be relieving for more superficial bursitis such as in the elbow, knee or heel.

Protecting the affected area is important to allow adequate time for healing. However, unlike a sprained ankle that is visibly painful and swollen, making you avoid certain movements – you can’t see bursitis, and this in itself makes it difficult to understand which movements and activities may aggravate your condition. In many cases, people seek help from health professionals like physiotherapists to learn the do’s and don’ts while recovering from bursitis. To prevent the reoccurrence of bursitis, physiotherapists can help with exercise rehabilitation which is very dependent on the type and severity of bursitis but may include stretching, strengthening (such as Pilates) and working on improving range of movement.

Jasmine is a trained physiotherapist, exercise physiologist and Pilates instructor. She takes classes at Pilates & Co on Friday mornings 8:30, 9:30 and 10:30am.

Using SMR for tight muscles

Feeling tightness in your muscles? SMR (or Self Myofascial Release) could be the answer to relieving those tensions after a workout.

WHAT IS SMR?

SMR stands for Self Myofascial Release and is a form of self-massage that uses equipment like foam rollers and massage balls to target muscles that need some TLC.

Our muscles get tight for many reasons, from overuse, inactivity or injury and this, in turn, creates a muscle imbalance and limited range in the joints associated with them.

PRE- & POST-WORKOUT BENEFITS

Performing SMR pre-workout will release tension in muscles so that you have a full range of motion, getting the very best from your workout. It’s also an amazing tool post workout, combined with an appropriate stretch.

Current research shows that consistency is key when it comes to stretching. As little as 90 seconds of SMR and stretching on each muscle group is all that’s needed to make a change! This is pretty encouraging news if you experience short and tight muscles. The great thing about SMR is that it not only targets your muscles but your fascia (connective tissue), tendons and helps to increase blood flow.

SMR RESULTS

You may experience some muscle soreness the day after SMR, don’t let this discourage you, keep at it! SMR is hands down the simplest and most effective way to get your body mobile and feeling more aligned. Get out that ball and get rolling today or book into one of our Roll & Release classes during our seasonal challenges.

DID YOU KNOW…

  • All it takes is 2 minutes every day to create more flexibility and better mobility.
  • SMR is great pre- and post-workout.
  • If it feels sore, you’re probably in the right spot. Ease the ball or roller around the area until the intensity decreases.
  • Stretching right after SMR allows the muscle to stay lengthened for longer – like a clear coat of lacquer. This is only for post-workout.
  • Consistent SMR and stretching daily is more effective than getting a weekly massage.
  • Allow your muscle to relax while you release and to get deeper by applying more pressure if needed.
  • If you have a tennis ball lying around, it’s a great tool to get you started. Invest in a good lacrosse ball for longevity and density.
–Belinda Survilla
Belinda's Watermelon Salad

Healthy Recipe: Belinda’s Watermelon Salad

 

We kick off our Spring 6-week Challenge today, so we thought we’d share a little recipe from the meal guide to give you some kitchen inspiration. This super easy salad is full of goodness and the perfect lunch or dinner option over Spring and Summer. It’s our studio manager Belinda‘s creation and one of her favourites to make for herself.

 

Belinda’s Watermelon Salad

INGREDIENTS

– 1/4 whole watermelon (chopped into cubes)

– 2 Lebanese cucumbers (cut into quarters)

– 3 large tomatoes (chopped into cubes)

– handful coriander (roughly chopped)

– handful parsley (roughly chopped)

– handful mint (roughly chopped)

– 4 spring onions (sliced)

– 1 avocado (chopped)

– 1/2 cup pinenuts (lightly toasted)

– tablespoon bottled jalapeño’s (finely chopped)

– juice of 2 lemons

– a generous seasoning of Himalayan salt

METHOD

1. Add all ingredients to large salad bowl and toss. This salad is still great the next day if kept

refrigerated.

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Check out more of our healthy recipes on the Pilates & Co. blog.

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Fitness – How to Mix it Up!

To keep things fresh – mixing it up a little in life and in fitness is the key! Sure, we all have our favourite exercise habits but after a while the same exercise can be repetitive on the mind and body to a point where the body does not get the desired results. This type of exercise becomes more of a maintenance program. Don’t get me wrong MOVEMENT is the key but MIXING IT UP with your movement can be even better!

In my many years in the fitness business, I see and speak to clients and members who are not getting results. They fall into the trap of doing the same thing when they come into the studio or club. This may feel safe for them as they are not getting out of their comfort zone or it may fit into the allotted time they come to exercise. I understand that CHANGE can be hard but hey sometimes we gotta make the change.

How do I mix it up?

Here is my easy “How To” when it comes to making some overdue changes to your fitness routine:

1. If you are a member of a gym then many health clubs offer small group training or personal training. These are particularly good if you have an injury or timeline to hit your goals as the PT will monitor you individually and give you new routines, exercises and thoughts

2. Add an outdoor run or walk to your weekly sessions or start training for an event, fun run or even a half marathon. You might even want to take it up a notch and make it a hike in the hinterland with a group of friends! Mt Warning is a ripper! Choose social but active fitness events.

3. Yoga or Pilates – these both tick the box for adding a bit YIN to your life. If you are fast paced like me and need to stop and practice a little deep breathing then add this to the repertoire! Increasing your recovery will increase your results!

4. Go to a group fitness class in your gym or studio that you normally would not attend like Zumba, Met con or Reformer HIIT as this helps you experience a new training format and have greater appreciation to other training modalities.

My list could go on but my challenge to you is to just make one achievable change and make it a high priority. Try a few different things until one resonates with you but it has to put you out of your comfort zone just a bit!

Are your discs affecting your Pilates practice?

Current studies show that at least half of herniated discs spontaneously de-herniate! In fact 66% of people in this study experienced disc reabsorption without surgery. This is a huge number and shows that in general, we get a little precious about our spinal discs. As a Pilates instructor, I meet people who have some sort of disc injury (past or present) nearly every day.

Our intervertebral discs are our spines shock absorbing system, cushioning between vertibra. The outer layer of the disc is annulus fibrosis which is a firm but flexible coating over the nucleus pulposis which is a softer jelly like substance. When the disc is herniated, the nucleus pulposis pushes through the annulus fibrosis causing irritation to nerves and potentially pain.

In my experience, most clients who have experienced disc injury tend to overprotect their spines, causing rigidity and tight muscles. Working with clients to move well, safely is so achievable! Pilates is a wonderful method of movement to create balance, strength and flexibility throughout the body as a whole, setting good postural habits for life. If you are experiencing any discomfort due to disc injury, contact a qualified clinical Pilates instructor near you or contact us for a clinical Pilates appointment – info@pilatesandco.com.au.

Belinda Survilla.

source: https://www.painscience.com/biblio/at-least-half-of-herniated-discs-spontaneously-de-herniate.html

Flash Sale on Now!

Flash Sale on NOW!

All of our session packs are 25% off for 24 hours only. Keep warm and get your body summer ready through winter with us.

50 pack only $800 (save $200)
25 pack only $422.50 (save $140)
10 pack only $187.50 (save $62.50)
5 pack only $97.50 (save $32.50)

Get yours by clicking on the online store tab.

come celebrate our birthday with us

Can you believe we opened our doors 2 years ago? We will be throwing a party to celebrate and you’re all invited! As part of the celebrations, we will be offering free classes on Saturday plus a very special Pilates Fundamentals workshop with Rafael. Raf will be your guide as you explore how to better connect with your deep muscles. This workshop is perfect for anyone wanting to improve control and core function and understanding a little more about Pilates concepts and fundamentals. You can also pick up some amazing bargains on the day and leading up to the day. Here are the deals you can score –

Sign up to any membership from 18th April through to our Birthday on 13th May and you will receive 2 weeks free! Yes that’s right, from the date you sign up you will pay nothing for 2 weeks.

Then there is our class and private packs –

10 pack – $220 (only $22 per class, save $30)

25 pack – $525 + 5 free classes (only $17.50 per class, save $150!)

50 pack – $850  + 10 free classes (only $14.15 per class save $350!)

5 pack privates – $375 (only $75 per private save $75)

You can get yourself a pack or shout that someone special at these very special prices. Don’t forget to book your free session and workshop, spaces are limited.

Can Pilates help with Osteoporosis?

osteoporosis-bone

Osteo = bone

Porosis = cavity formation

When there is not enough Calcium in the blood for muscle contraction, our bones release Calcium for this very important function – everything we do relies on muscle contraction from blinking, breathing to the beating of our heart therefore muscle contraction trumps bone health in the organisation in our bodies function. Osteoporosis occurs when bone mineral density declines, not only is there loss of bone mass but the quality of bone is poorer.

There are no symptoms for osteoporosis, the two ways it is diagnosed is either through bone mineral density scan or through fracture. An individual over 60 years old that has a femoral fracture, has a 1 year mortality rate of 20%! This statistic is very concerning and is due to a spiral effect from hospitalisation, becoming sedentary, possible infections or other complications, moods impacted negatively etc.

With regards to dealing with osteoporosis, we not only want to build up the bones but it is critical to decrease risk of fracture. The best way to decrease the risk of fracture is through exercise and reformer Pilates is an ideal way to build this strength! Reformer Pilates incorporates building strength, balance and stability, all of which are important to avoid falls and in turn a possible fracture. There are no contraindications with regards to physical exercise and osteoporosis. Being as active as possible, including jogging or other ‘jumping’ sports are important for good bone health also.

To keep osteoporosis at bay – exercises that load bones and high impact exercise help to increase bone density along with a healthy diet. Lifting heavy weights, high impact sports and exercises like Reformer HIIT, Met.Con and Intermediate Reformers sessions are all very beneficial for good bone health. Make it your mission to keep your bones as healthy as possible by maintaining a healthful, nutritious and alkaline diet along with high impact and weight training exercises 3 times per week.

 

Belinda Survilla

RECIPE – Asian Inspired Zoodle Salad

Many thanks to Mrids from Amealia for sharing this delicious and nutritious recipe with us.

Ingredients

1 Zucchini

1 Carrot

1 Cucumber

1 Tbsp Peanut Butter

1 Tsp Toasted Sesame Oil

1 Tbsp Apple Cider Vinegar

1 Clove Of Garlic Grated

1 Tsp Grated Ginger

1 Red Chilli Chopped up and 1 Squirt Of Mayo (Optional)

1/2 Lemon or Lime

Basil to Dress

Salt and Pepper To Taste

Directions 
Total Time: 10 mins
Serves 3-4
1. Spiralise the carrot, zucchini and cucumber to look like noodles. 
zoodle1
2. Throw all the remaining ingredients in a mason jar or a container you have in hand and give it a good ol shake.
zoodle2
3. Pour over the veggie noodles and toss to coat, top with Basil 
zoodle4
4. Enjoy!!!

Pilates and Posture 101

Do You Know Your Postural Type?

spine-4-views

The spine…it’s a beautiful structure, designed to support our bodies throughout life is segmented in to 3 sections –

  1. Cervical with 7 smaller, finer vertibra with a slight concave shape
  2. Thoracic with 12 vertibra with a slight convex shape
  3. Lumbar with 5 larger, more robust vertebra with a slight concave shape

Attached to the lumbar spine is the pelvic girdle, consisting of the sacrum, coccyx (tailbone) and the pelvic bones. Your posture type is based on a group of muscle imbalances which change the shape of the spine and pelvis.

A normal or ‘ideal’ posture is desirable however our curves are all a little different based on our movement patterns, lifestyle, hereditary factors, stress levels and personality. Pilates is amazing at addressing postural imbalance in the body which in turn can release pain and improve quality of life. Knowing what postural type you are can help you to work more effectively in your Pilates sessions to help improve your posture.

screen-shot-2016-10-11-at-11-56-17-am

SWAY BACK POSTURE

Sway Backs generally need to strengthen

  • lower external obliques
  • hip flexors
  • mid and low trapezius

Sway Backs generally need to lengthen

  • pectorals (especially pec minor)
  • glutes
  • upper abdominals
  • hamstrings
  • SCM (sternocleidomastoid)

Pilates exercises perfect for you are – 

Roll Over, Breast Stroke Prep, Swan dive, salute, open elbows, toe taps, front splits

FLAT BACK POSTURE

Flat Backs generally need to strengthen

  • upper abdominals
  • hip flexors
  • lower back extensors

Flat Backs generally need to lengthen

  • lower abdominals
  • glutes
  • hamstrings
  • upper back

Pilates exercises perfect for you are –

front splits, ab prep, short spine, cat stretch, supine psoas pull

MILITARY POSTURE

Militaries generally need to strengthen

  • glutes
  • hamstrings
  • upper and lower abs

Militaries generally need to lengthen

  • upper back
  • lower back
  • hip flexors

Pilates exercises perfect for you are –

front splits, side leg work, supine psoas pull, ab prep

KYPHOSIS LORDOSIS POSTURE

K/L’s generally need to strengthen

  • lower abs
  • upper back
  • glutes
  • hamstrings
  • mid and low trapezius

K/L’s generally need to lengthen

  • lower back
  • upper back
  • hip flexors

Pilates exercises perfect for you are –

side leg work, toe taps, back rowing, front splits

It can be tricky to assess yourself! If you’d like to get a little more in depth on your posture type and how to improve it, book a one on one appointment for an individual assessment.

 

Bender, R. (2013) Breathe Pilates Mat and Reformer Applications Vol 1 & 2. Melbourne, VIC.

Kendall, H. (2005) Muscles: Testing and Function with Posture and Pain. Philadelphia, PA.