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Running is one of the most popular and practiced sports worldwide. Whether it be for cardiovascular benefits, stress relief or tackling weight concerns, most of us will have taken up running at one point in our life. This might explain why the statistic for injuries in runners remain so high. alongside the fact running is a high impact and repetitive sport, culturally among runners it seems normal for people to think they can pop on their trainers and head out for a 5k run after 3 months of hibernating throughout winter.
Unfortunately our bodies are not designed for this and need conditioning in order to withstand the demands of this high impact sport. Specifically we need our muscles to have the strength, tissue responsiveness and range to reduce the risk of injury.
So what can Pilates help us with?
When most people talk about core, we instantly think of Brad Pitt chiselled six pack abs. However, when physiotherapists talk about core, we are more interested in the function of the deep core muscles to maintain posture and running form. Of course chiselled abs is another great benefit of pilates but for runners looking to improve their performance and reduce injuries, there are many other benefits to be gained. Stability and core strength are essential for an efficient running technique and these just happen to be the foundations of any Pilates class. Adding in a couple of core sessions to your weekly routine will be game changing we promise!
2. Pelvis and trunk stability
Our core strength is the secret weapon that provides pelvic and trunk stability to withstand the high impact demands of running. By challenging our stability during a dynamic pilates class, we are able to replicate that challenge of holding form (posture) under fatigue – like during a marathon or towards the end of a rugby game when our running technique becomes a little ‘sloppy’. We have all been there – excited to see our official race photos only to notice our bent over posture with shoulders up at our ears! Not quite the inspiring run we left the start line with! When runners start to fatigue and lose trunk control, they may start to sway side to side at the hips or trunk. This is wasted energy and causes us to slow down instead of driving energy forward. If we can improve our ability to maintain good posture over a sustained period, we are going to improve our overall efficiency and performance in a race!
3. Endurance
Evidence would suggest that injuries are more likely to happen when poor form and kinematics happen. This tends to be at the end of a run when our muscles begin fatigue. The benefit that our tailored pilates classes have, is the ability to replicate a similar function to running. We specifically target the key muscles needed to maintain form and alignment throughout your run and push you to the point of fatigue. We have everything from plyometrics to strength work so all necessary attributes of our muscles are addressed.
4. mobility
Mobility for runners can often be overlooked but since running is such a repetitive high impact movement, it is crucial to maintain good muscle balance. This helps to maintain a bio-mechanically sound running gait. By getting in a small amount of running specific mobility drills, we keep niggles and injuries at bay and improve our running performance by utilising the full range of our joints.
5. Time effective
Our platform has a full library of 10 – 45min classes allowing you to fit in what you can at the beginning or the end of a run or end of your work day without too much of a commitment alongside your marathon training schedule. Our short workouts are targeted and effective meaning you don’t have to do a lot to see the benefits in your performance.
All levels welcome
We cater to all! Whether you are a complete beginner looking for tips on form, to an elite athlete looking to elevate your performance, our specialist physiotherapists have you covered.
Carrie and Sinead are senior physiotherapists, clinical pilates instructors and avid runners with over 20years experience working within the private and sporting sectors.
BODYSMART
@bodysmart.pilates
Bookings are OPEN and what a brilliant end to a busy week! Thanks to all our wonderful clients for your ongoing support!
🍂 New AUTUMN BLOCK starts Monday September 16th 🍂
👯 IMPROVE YOUR DÉVELOPÉ 👯
Physio Spotlight 💡
Meet Dance Specialist Physio @shannonmcgregorphysio as she takes you through her top exercises to help improve your develope.
This complex movement requires a combination of range of movement, strength of both the standing and moving left, stability and balance.
If you have the flexibility (a full splits and good turnout) then stretching further is unlikely to improve the height of your développé in either devant or à la seconde position.
Try these exercises to improve the height of your working leg and the last exercise for your standing leg balance:
-Seated knee extension. 3 x 8-10 reps.
-Seated hip flexor lifts. 3 x 5 reps.
-Hip flexor marches. 3 x 8-10 reps.
-Standing front leg extension with support. 3 x 5 reps.
-Aeroplane x10 reps.
3 x weekly
The best way to improve, is to identify your individual strengths and weaknesses to allow you to work on a comprehensive, progressive and individualised training programme. Book a 1:1 with Shannon at www.Bodysmartpp.co.uk 👯
Bookings are OPEN!!!
Our 7 week Pilates Blocks are now available to block on our new booking system. You can view all available classes by following the link in our stories x
Mobility Mondays 🙆♀️
#mobility #pilatesreformer #spinalmobility #motionislotion #moveitorloseit #physiofit
New Mat Classes have been added to the schedule 💚
Don’t underestimate our mat classes, these classes give you strong foundations, we focus on core strength, mobility, postural endurance and pelvic stability. We use layers to make sure everyone in the class is challenged every time 💪
If you haven’t tried a mat- look out for our FREE TASTER classes next week ahead of the blocks! More info coming soon ..
#edinburghmatpilates #matpilates #pilatesforrunners #physiopilates #edinburghlife
Our Block Class Bookings will open Thursday September 5th at 9am ⏰
Make sure you set your alarm!!
Below are some of our new classes added:
Kids Pilates - Emily
Pilates for Dancers - Shannon
Barre Classes - Lara
Focus on your feet - Agi
Pre-Natal Aparatus - Lara
Post Natal Reformer - Carrie
Advanced Mat - Lara
Falls prevention classes - Lara
If you have any questions, please DM us for more info xx
Exciting things ahead! September we will be moving to block bookings for classes. Stay tuned this week for all the details! 💚
Check out our highlights BLOCK BOOKINGS IN OUR BIO for all information on block bookings x
Why do we need to train our sideways strength when we only run forwards??? 🤯❓
The lateral chain, including the obliques, glute medius and other muscles along the side of your body, plays a crucial role in maintaining stability, posture, and efficient movement during activities like running. These muscles help stabilise the trunk and pelvis, which is essential for maintaining proper alignment and transferring force effectively between the upper and lower body.
Without sufficient strength in these muscles, the body may struggle to maintain the correct posture, leading to inefficient movement patterns. This inefficiency can reduce the force you generate FORWARDS when pushing off the ground, directly impacting your speed, propulsion and overall performance. Additionally, a weak lateral chain can compromise pelvic stability, making it harder to maintain balance.
So always strengthen your side body to run STRONGER & INJURY FREE 💚
#runningform #runnersrehab #pilatesreformer #runandreform #gluteworkout
STRESS FRACTURES are one of the most common overuse injuries seen in runners after tendon injuries 🦴
They occur when there is an imbalance of bone strength and mechanical stress placed upon the bone over time. Our very own Sinead succumbed to this during the @londonmarathon (after completing in 3.06hr) 🙌
Since then, her rehab program has been focussed on gradually building back up the bone strength. This time around she is also focussing more on her nutrition, sleep and recovery.
She is now introducing plyometrics and our team of Physios are having fun using the new equipment to monitor her ground reaction forces and vertical load rates, targeting any weaknesses she may have to reduce her risk of delaying progress/re-occurrence.
She has done so well and we are rooting for her in this next phase to the @chimarathon!!
#stressfracture #tibialstressfracture #bonestrength #womenshealth #runnersrehab
Our Women’s Health Physiotherapist’s have specialist training in Pelvic Health Physiotherapy as well as Pilates training meaning we can support you throughout your pregnancy and beyond. Our aim is to empower women with the knowledge and tools to help them feel confident in their changing bodies.
Women’s Health Physio’s can treat conditions such as:
Urinary Incontinence
Pelvic Pain
Diastasis Recti
Painful Sex
Scar management
Postural Changes
Our Mat Classes run as blocks of 7 weekly classes. When you sign up to a block, you will have the option to highlight classes you will not be here for and be issued ‘make-up class’ credits to use in other classes during the block term. These could be any mat class or Barre class that has free spaces in them. You must use your credits within the block term.
Please click the ‘book a class’ button on our homepage for a full list of classes and descriptions which are running this block.
BEGINNER Pilates classes teach the principles and foundations of Pilates. We progressively layer exercises meaning those who have been coming for longer can be challenged yet those new to class can be guided to suit them, meaning everyone feels safely supported and challenged.
INTERMEDIATE classes build on the foundational Pilates principles and add fun and challenging sequences to further develop strength, flexibility and stability.
PILATES FOR RUNNERS – these Physio led classes aim to progressively improve your strength, postural endurance, mobility and biomechanics to elevate your overall running performance and recovery.
PILATES FOR DANCERS classes are run by our Dance Specialist Physiotherapist Shannon and are specifically designed for children
POST-NATAL classes are run by a specialised physiotherapist with further training in women’s health and post-natal exercise and are suitable for people with 12 week olds and up. It is a beginner to intermediate level class that promotes optimal posture, flexibility and strength, specifically focussing on abdominal and pelvic floor muscle rehabilitation. You must be cleared by your doctor for exercise and book in for an Initial Pilates assessment with a physiotherapist first.
The Initial Assessment will also include screening for bladder, bowel, sexual pain, musculoskeletal issues or injuries, and your exercise goals and aims. Depending on these results, the physiotherapist can delve deeper into making a management plan to suit you. This assessment may also involve assessing some of the common exercises found in the class you’re going to be attending to give you a chance to practise your technique in a more supervised way.
PRE-NATAL classes are run by a specialised physiotherapist with further training in pre & post-natal exercise and are suitable for people 2nd to 3rd trimester. It is a beginner to intermediate level class that promotes optimal posture, flexibility and strength, specifically focussing on abdominal and pelvic floor muscle rehabilitation. You must fill out a thorough screening questionnaire throughout your block and are encouraged to come for an initial 1:1 Clinical Pilates appointment first.
FALLS PREVENTION classes are designed to promote muscle strength, bone health and improve balance to reduce the consequences of the ageing process allowing you to stay strong and functional enjoying a healthy and active lifestyle.
ASSISTED PILATES CLASSES classes are taken by our Neuro Physiotherapist Lynnssay and are suitable for those who find movement/exercise challenging or those living with a long term health condition (such as osteoporosis, multiple sclerosis, fibromyalgia etc) which limit your ability to exercise. This class can be modified – aiming to make Pilates accessible to all.
PILATES FOR KIDS
PILATES FOR GOLFERS
Our group reformer classes have up to 6 people in them and are taken by our highly experienced Physiotherapists and Pilates Instructors.
The use of Reformer beds, magic circles and weights are an excellent way of adding resistance to exercises, which means you get a full body program that focuses on getting the most out of the class for you.
We have a wide range of classes from beginner classes to pre & post natal reformer. We also have sports specific classes and various levels. Please follow the ‘book a class’ button on home page to see a full list of all classes currently on offer
Studio Pilates involves one of our highly experienced Pilates Instructors or Physiotherapists designing a personalised program that addresses your specific needs and goals. Our Studio Pilates classes are capped at three people, so you have an expert guiding you for your whole session with a more individualised approach. We will use a variety of equipment including reformer, trapeze and the barrel. All of those wishing to join studio sessions are encouraged to book in for an initial Pilates 1:1 Session first and advise you from here.
They can take a detailed history and assessment then will go over the foundations with you, including breathing and how to activate your deep core muscles and pelvic floor correctly. They will also advise you on the best next steps, whether that might be doing a couple of 1:1 sessions first before going into classes – they will provide you with the confidence and support you need.
Clinical Pilates sessions are led by our highly skilled physiotherapists. The sessions utilise a mix of the studio equipment including reformers and trapeze table amongst others depending on your individual needs. Our physiotherapists have extensive experience and training using Pilates as an effective rehab tool and will tailor a programme to your specific needs. Whether it’s for post-natal recovery, post operative rehabilitation or an elite athlete looking for an injury prevention and sports conditioning programme, we will support you in achieving whatever your goals. Before attending these sessions, you will need to book an Initial Pilates Assessment with a Physiotherapist.
Remedial Massage
Our massage therapist uses techniques to treat muscular problems where there is significant pain or loss of movement. This style of massage is designed for the treatment of short and long term injuries. Deeply mobilising, this form of massage uses firm pressure and stretching to loosen key areas of tightness, restoring flexibility and movement
Sports Massage
Our massage therapist works on specific muscles, taking into account the injuries that the individuals sport may put on their body.
Our physiotherapists are trained to diagnose, manage and treat a wide range of musculoskeletal conditions and injuries. They are also skilled in continuing rehabilitation after surgery, coordinating treatment protocols, liaising with surgeons and GPs in order to achieve best possible outcomes.
We use manual therapy and hands-on techniques to assess and treat the area of discomfort. We will also help identify the factors that cause and aggravate your condition, such as postural, work and lifestyle habits and can provide exercise therapy and strategies to enhance your recovery and reduce injury recurrence.
Conditions we treat include:
Back and Neck pain
Sporting Injuries
Tendonpathies
Muscle Strains
Repetitive strain injuries
Pre/Post Natal
Post-Operative
Sports conditioning
Rehabilitation
