Practicing Pilates with an Injury
Whenever I receive an inquiry about my services, it often comes from someone who is recovering from an injury, managing a chronic condition, or is in a situation where they simply need a more thoughtful approach to movement. When I first began teaching, I didn’t feel overly confident about working with these types of clients, but over time, this has become my niche.
At the early start of my career, I worked at a physical therapy facility that also offered Pilates. Patients who finished their PT sessions were often referred to me as Pilates clients. I remember it feeling daunting at first to receive these clients because I wasn’t always sure how to support someone with osteoporosis, a frozen shoulder, or ongoing back pain. But with additional training and generous guidance from the Physical Therapist, I learned how to work with each client with care, clarity, and confidence.
That experience shaped my entire approach to teaching Pilates (and my career as a whole). It showed me that Pilates can be a powerful bridge between rehabilitation and everyday movement, giving people the tools to build strength, stability, and trust in their bodies.
The wel•lam Approach
My teaching blends the foundations of Pilates with yoga therapy principles and a functional, therapeutic approach. I continue to expand my knowledge and skillset so I can serve clients holistically and empathetically.
I meet each person where they are. Whether someone is managing osteoporosis, recovering postpartum, or dealing with chronic back pain, I create a program that supports their body, mind, and overall well-being in that moment. At wel•lam, I believe movement should not only restore strength, but also bring ease and resilience to everyday life.
Read more about the wel•lam approach here!
Why is Pilates Helpful When You’re Healing?
When you’re managing an injury, movement can sometimes feel uncertain—should you be completely resting or incorporating some form of exercise in your healing journey? In many cases, Pilates is an ideal form of exercise for those dealing with injuries because it emphasizes:
Improved body awareness. While practicing Pilates, you’ll notice what parts of your body you're compensating for and learn new patterns to achieve more balanced movement.
Stability before mobility. Pilates focuses on building strength in the deep stabilizer muscles before introducing challenging weight or movements for the larger muscle groups.
Gentle reintroduction to movement. Pilates is known for low-impact exercises that reduce unnecessary strain, which helps clients prevent re-injury and new injuries.
Adaptability. Pilates exercises can be scaled up or down to meet you exactly where you are.
Pilates creates a supportive environment to explore movement with intention and awareness for those who are healing from injury.
4 Guidelines for Practicing Pilates While Injured
It’s important to understand that engaging in movement while injured shouldn’t cause discomfort or pain. Whenever someone with an injury joins my class or training, I keep a few guiding principles in mind:
Always listen to your body. Take to heart what your body is telling you throughout each and every movement. Pain is information and it’s not something to push through.
Modify as needed. If your body is experiencing pain or discomfort, you don’t have to stop your practice—there are options! Props, smaller ranges of motion, or different positions can make all the difference.
Communicate. If pain or discomfort arises, let your instructor know that something doesn’t feel right. They will be able to determine what modifications you should try.
Go slow. As fast as you may want to jump back into certain movements, remember that healing takes time, and your body will respond best to gradual, thoughtful progression.
How Pilates Approaches the 5 Most Common Injuries & Conditions
While people can practice Pilates with a wide variety of injuries, I tend to see the same types of injuries on a regular basis. Here are some of the most frequent injuries and conditions I see in the studio and how Pilates works through them.
Muscle strains. This can include a pulled hamstring from running or tightness in the low back from lifting. In Pilates, the focus is on starting with gentle mobility and then gradually progressing to strengthening the injured area.
Tendon issues. Common examples of tendon issues are Achilles irritation from overuse or rotator cuff tendinopathy from repetitive overhead movements. The Pilates approach emphasizes avoiding high-load exercises and instead uses slow, controlled movements.
Ligament sprains. A ligament sprain can happen with a rolled ankle, an overstretched knee, or a wrist sprain from falling. Pilates focuses on rebuilding stability and proprioception before working into bigger ranges of motion.
Nerve-related conditions. Clients often experience nerve-related conditions in the form of sciatica from prolonged sitting or carpal tunnel from repetitive hand use. In Pilates, the focus is on maintaining alignment and avoiding positions that provoke symptoms.
Bone or joint conditions. Arthritis in the knees or hands and osteoporosis in the spine or hips are common conditions seen amongst clients. Pilates can help by strengthening the muscles around the joints, avoiding end-range strain, and incorporating safe extension work. For more information specifically on practicing Pilates with osteoporosis, read my blog!
When to Pause Pilates
While Pilates is often safe and adaptable, there are times when it’s best to take a break from exercise and rest the body. It’s best to pause exercise:
Immediately after surgery, unless cleared by a doctor.
If pain is acute, worsening, or unexplained.
When a healthcare provider has advised against exercise.
In these situations, the priority is always to rest, heal, and return when it’s safe to do so.
So, Can I Practice Pilates While Injured?
In many cases, yes. With thoughtful modifications, open communication, and a therapeutic approach, Pilates can support your recovery, help you rebuild stability, and guide you back into movement with confidence.
At wel•lam, I believe movement should always feel empowering—even when you’re navigating injury. My goal is not just to help you feel better in the moment, but to support long-term function and resilience.
Rehabilitating and looking to introduce movement back into your routine? Pilates is a great place to start! I offer private movement sessions where I create a program designed specifically for you. Wondering if you need a doctor’s note to sign up? Unsure of how many days a week you should practice Pilates while injured? Book a chat with me here and I can answer all of your questions!
🌟Attention Pilates students!🌟 Interested in learning how to safely teach Pilates to clients with injuries? Join me in my upcoming 100-hour Mat Pilates Training this October where we’ll cover working with injuries and special conditions. Get all the info for this training and sign up here!
With love,
Lia