Osteoarthritis – A Deeper Look for Instructors Fitness Pilates Newsletter

Welcome to this week’s Fitness Pilates newsletter.

I got back last night from the most incredible week in Ibiza. I presented lots of brand new Fitness Pilates masterclasses and the event was completely sold out.

If you’d like to see what happens behind the scenes at a YOGAFIT Retreat, check out my latest weekly vlog here.

Next retreat dates:
25 October to 1 November
Location: Hotel Cala Verde

If you’d love to join us, use the code YOGAFITRACHELHOLMES for a 5% discount on your booking

See the full vlog:

Osteoarthritis

I asked in the FPVIP group what health conditions they have been seeing this week and Osteoarthritis came up LOTS so here is a breakdown

Osteoarthritis – A Deeper Look for Instructors

Osteoarthritis (OA) is a degenerative joint disease characterised by the progressive breakdown of articular cartilage, subchondral bone remodelling and low-grade synovial inflammation.

Key physiological changes:

• Cartilage degradation → reduced shock absorption and joint space narrowing
• Subchondral bone sclerosis → increased bone density beneath cartilage
• Osteophyte formation (bone spurs) → can restrict movement and cause pain
• Synovial inflammation → contributes to stiffness and swelling
• Muscle inhibition and weakness → particularly in stabilising muscles (e.g. VMO in knee OA, glute med in hip OA)

This results in altered joint mechanics, reduced proprioception and compensatory movement patterns, all of which are highly relevant when programming Pilates-based exercise.

Key Training Principles in Fitness Pilates

• Prioritise joint alignment and control over range
• Work within a pain-free or low-pain range (0–3/10 discomfort max)
• Focus on muscle activation and joint stability
• Encourage slow tempo and controlled transitions
• Avoid high compressive or shear forces
• Include frequent mobility work to reduce stiffness

Recommended Fitness Pilates Exercises

Spine & General Mobility

• Pelvic tilts (supine or seated)
• Spine curls (within comfortable range)
• Thoracic extension over a small ball or cushion
• Cat–cow (reduced range if needed)

Hip & Knee Support (common OA sites)

• Glute bridges (progress to single-leg if appropriate)
• Clamshells for glute med activation
• Side-lying leg lifts (small, controlled range)
• Sit-to-stand (functional strengthening)
• Supported lunges (short stance, upright torso)

Core Stability

• Dead bug (modified with bent knees)
• Heel slides
• Toe taps
• Bird dog (hands elevated if needed)

Balance & Proprioception

• Standing weight shifts
• Single-leg balance (supported)

Flexibility / Release

• Gentle hamstring stretches
• Hip flexor release
• Calf stretches
• Myofascial release with small ball

Exercises to Avoid or Modify

Deep Loaded Flexion

• Deep squats below 90° (especially knee OA)
• Full roll downs if spinal OA is symptomatic
• Deep lunges with excessive knee translation

High Compression / Load

• Heavy resistance through painful joints
• Long lever leg work (e.g. straight leg lowers with poor control)

High Impact / Dynamic Movement

• Jumping or plyometric-style exercises
• Fast directional changes

End Range Loading

• Locking out joints under load
• Forcing range in stiff joints

Positions That Aggravate Symptoms

• Prolonged kneeling (modify with padding or avoid)
• Loaded spinal flexion (for lumbar OA)
• Overhead loading if shoulder OA is present

Coaching Cues for OA Clients

• “Work in a comfortable range, not your maximum range”
• “Slow it down and control every phase”
• “Focus on alignment over depth”
• “Stop before pain increases”
• “Small movements done well are more effective than large uncontrolled ones”

For clients with osteoarthritis, movement is medicine — but it must be:

• Controlled
• Individualised
• Progressive
• Pain-aware

Fitness Pilates is ideal when programmed correctly, as it enhances joint stability, neuromuscular control and functional strength, all of which are critical for long-term joint health.

Feel free to use with your clients.

MUSIC 

In Ibiza, I used the phrased version of  Eternal for my Fitness Pilates sessions with the silent disco headphones, and it was absolutely incredible. The atmosphere, the music and the whole experience really elevated the class.

I also used some of the latest releases on the Pure Energy Music GO app, including tracks from the new Mind Body collections Bloom, Breath & Be and Sundown Flow.

There are some amazing new releases on there right now, so definitely check them out if you use the app.

Have a great day

Whats app me for questions 07976 268672 

Love Rachel

SUMMIT SPECIAL 19th September – Everyone is welcome at the summit you don’t have to be Fitness Pilates trained  to join us.

The Fitness Pilates Summit is our annual flagship event, now in its second year at University of Nottingham, taking place on 19th September.

This year, why not make a full weekend of it?

Join Kelly and myself on the Friday at my private studio for:
• HOT Infrared Fitness Pilates Training
• Fitness Pilates Reformer Training special summit pricing 
• Or both for the ultimate learning experience
• Plus, a brand new twilight masterclass to round off the day

It’s the perfect opportunity to immerse yourself, elevate your skills and connect with like-minded instructors.

For accommodation, take a look at The Orchard Hotel, located right on campus, with the Summit held at the excellent David Ross Sports Village.

We have 10 spaces for the SUMMIT left at the early bird pricing.

Check out the booking details below and secure your place.