Book Your £85 Assessment →

- OSTEOARTHRITIS & OSTEOPOROSIS · LONDON COLNEY, ST ALBANS -

Living with osteoarthritis
or osteoporosis?
The right exercise
makes the difference.

osteoarthritis and osteoporosis require exercise that is safe, controlled, and genuinely progressive — not exercise avoided out of fear, and not exercise that risks doing harm. At The Sogunro Practice in London Colney, we use the full STOTT Pilates apparatus to deliver precisely adjustable load, so you build strength and confidence at a pace that's appropriate for your bones and joints. Ample free parking on site.  Free Parking & Directions →

Book Your £85 Assessment 
Back Pain & Conditions→

Osteoarthritis & osteoporosis specialistS

STOTT Pilates® certified

Osteolates Therapy

25+ years' experience

Free parking · M25 J22

£85 Movement assessment - Identifies what is safe and appropriate for your specific condition

2 Conditions, two approaches -Osteoarthritis needs joint-friendly movement; osteoporosis needs safe loading

2 Specialist methods combined - Osteolates soft tissue treatment + Applied Pilates exercise

Free Parking on site  London Colney · 2 min M25 J22 →

"I've been told I have osteoarthritis or osteoporosis and I'm scared exercise will make it worse." That fear is understandable. With the right approach, exercise is exactly what helps.

Teejay's Approach→

- UNDERSTANDING THE CONDITIONS -

Two conditions, two very
different approaches

Osteoarthritis and osteoporosis are often mentioned together. However, they require almost opposite exercise strategies. Osteoarthritis is a wear-related condition affecting the joint surfaces. In contrast, osteoporosis is a loss of bone density affecting the skeleton itself.

As a result, osteoarthritis exercise needs to be joint-friendly and low-impact, protecting cartilage that is already compromised. However, osteoporosis exercise needs the opposite — safe, progressive loading that actually stimulates bone to stay strong. In particular, getting this distinction wrong is a common reason generic exercise advice fails people with either condition.

"Osteoarthritis needs movement that protects the joint. Osteoporosis needs loading that strengthens the bone. Treating them the same way helps neither."

Because of this, every new client starts with a thorough movement assessment. Therefore, your specific condition, its severity, and your bone or joint health all shape exactly what exercise is appropriate for you.

All conditions we treat→

Common presentations we see

Each presentation shapes how the condition is managed — which is why a thorough assessment matters before any treatment plan begins.

JOINT WEAR

Hip & knee osteoarthritis -Degenerative joint changes causing stiffness and pain, particularly after rest. See hip & knee page →

BONE DENSITY

Osteopenia & osteoporosis - Reduced bone density increasing fracture risk, requiring carefully progressed weight-bearing exercise.

SPINAL

Spinal osteoarthritis - Facet joint and disc degeneration causing chronic back or neck stiffness and pain.

POST-DIAGNOSIS

Fear of movement - Many clients arrive having avoided exercise out of fear since diagnosis — often the biggest barrier to recovery.

Osteoarthritis-Hip X-Ray.jpeg
osteoporosis & osteoarthritis

Osteoporosis & Osteoarthritis

- TWO DIFFERENT STRATEGIES -

Osteoarthritis and osteoporosis - why the exercise differs

Both conditions benefit enormously from the right exercise. However, what counts as "right" is genuinely different between them — which is why understanding your specific condition matters before any programme begins.

🦴  Osteoarthritis approach

Protecting joint surfaces while building strength

✓ Low-impact, joint-friendly movement

✓  Reformer's adjustable spring resistance reduces joint load

✓  Strengthens muscles supporting the affected joint

✓ Improves range of movement without aggravating cartilage

✓ Progresses gradually as tolerance improves

🧱 Osteoporosis approach

Safe, progressive loading to support bone density

✓ Weight-bearing exercise to stimulate bone strength

✓ Avoids high-risk movements such as deep spinal flexion

✓ Builds balance and stability to reduce fall risk

✓ Progressively increases load as bone tolerance allows

✓ Focuses on posture to protect the spine

- RECOGNISING THE PATTERN -

Symptoms and signs - what you may be experiencing

Symptoms vary significantly between the two conditions. In addition, osteoporosis often has no symptoms at all until a fracture occurs, which is why diagnosis frequently follows a bone density scan rather than how you feel day to day.

✓ Joint stiffness after rest (osteoarthritis)

✓ Clicking or grinding in the joint (osteoarthritis)

✓ Loss of height over time (osteoporosis)

✓ Back pain from vertebral changes (osteoporosis)

✓ Pain that worsens with activity (osteoarthritis)

✓ Reduced range of movement (osteoarthritis)

✓ Stooped posture developing (osteoporosis)

✓ Low bone density confirmed by DEXA scan

In particular, fear of movement following a diagnosis — rather than the condition itself — is one of the most common reasons clients come to The Sogunro Practice in St Albans.

Why generic advice can fall short

⚠️

Avoiding exercise entirely

Fear after diagnosis often leads to avoiding all exercise. However, inactivity accelerates muscle loss and bone density decline in both conditions.

⚠️

High-impact exercise for osteoarthritis

Running or high-impact classes can accelerate joint wear in osteoarthritis. The wrong type of exercise can do more harm than no exercise at all.

⚠️

Deep spinal flexion with osteoporosis

Certain forward-bending exercises, including some standard Pilates and yoga poses, increase fracture risk in people with low bone density.

How Osteolates Therapy helps joint health→

- THE TREATMENT PATHWAY -

A structured approach to joint and bone health

Both conditions respond well to consistent, appropriately progressed exercise. With the right approach at each stage, most clients build strength and confidence safely over time.

01

ASSESSMENT PHASE 

Understanding your specific condition - We start by understanding your diagnosis, its severity, and any specific restrictions from your medical team. As a result, every recommendation that follows is built around your actual condition — not a generic osteoarthritis or osteoporosis programme.

02

BUILDING CONFIDENCE 

Gentle, progressive introduction - Applied Pilates introduces movement gradually on the full STOTT apparatus, where resistance can be adjusted in small, precise increments. Because of this, you build confidence in movement again without the fear of doing harm.

03

LONG-TERM STRENGTH

Ongoing strength & bone health - As confidence and tolerance grow, the programme progresses appropriately — joint-protective strengthening for osteoarthritis, or safely increased loading for osteoporosis. Most clients then move to small group membership to maintain progress long term.

WHY THE FULL APPARATUS MATTERS

The Reformer's spring resistance can be adjusted in tiny increments — far finer control than free weights. As a result, we can find exactly the right load for your joints or bones, then increase it gradually and safely as you progress. Full apparatus studio →

OSTEOLATES AND JOINT HEALTH

Osteolates soft tissue treatment maintains muscle balance around affected joints and reduces compensatory tension. In particular, only clinically appropriate exercises are ever prescribed for your specific condition.

"A diagnosis isn't a reason to stop moving. It's a reason to move more carefully — and more deliberately." TEEJAY SOGUNRO

- LOOKING FOR HELP? -

Osteoarthritis & osteoporosis exercise in London Colney, St Albans

If you are searching for any of the following, our integrated Osteolates and Applied Pilates approach offers a structured, clinically-informed solution.

✓ Osteoarthritis pilates St Albans ✓ Osteoporosis exercise programme Hertfordshire ✓ Safe exercise after osteoporosis diagnosis ✓ Clinical Pilates for joint wear ✓ Bone density exercise London Colney

- CLIENT RESULTS -

What St Albans clients say about staying strong

★★★★★ Google Reviews · London Colney, St Albans · 4.9 from 117 reviews

★★★★★ 

OSTEOPOROSIS

"After my osteoporosis diagnosis I was terrified to exercise at all. Teejay showed me exactly what was safe and progressed me carefully. I feel stronger now than I did before the diagnosis."— ANNE PEDDER. · ST ALBANS

★★★★★ 

10 YEARS ATTENDING

"I have been going to The Sogunro Practice for the past 10 years, doing Applied Pilates twice a week. It makes a huge difference to my overall health, strength and balance."— CHRISTINE LEWIS · BRICKET WOOD

★★★★★ 

KNEE OSTEOARTHRITIS

"I'd been told my knee osteoarthritis meant I should just rest. Applied Pilates proved otherwise. I have far less stiffness now and I'm walking further than I have in years."— MICHELLE  RUSSELL. · HARPENDEN

Read all client reviews→

- GETTING STARTED -

Three steps to safe, lasting strength

Every client begins the same way — with an honest assessment of your specific condition. As a result, the rest follows naturally from there.

01

Movement Assessment

£85

60 min 1-to-1 with Teejay. We review your diagnosis, severity, and any medical restrictions before recommending anything. No obligation to continue.

Book Assessment→

02

Osteolates + 1-to-1

From £65 + £86/session

Osteolates soft tissue treatment alongside personalised 1-to-1 Applied Pilates, building confidence and strength progressively and safely.

View Prices →

03

Small Group Membership 

From £129/month

Once confidence and tolerance are established, small group membership maintains long-term joint and bone health. Maximum 7 clients.

View timetable→

Call Teejay directly
Book Your £85 Assessment 

 07734 578959 info@thesogunropractice.co.uk

- WHY TRUST TEEJAY SOGUNRO WITH YOUR HIP OR KNEE PAIN -

✓ STOTT PILATES® Full Comprehensive Certified ✓ YMCA Professional Fitness Instructor ✓ Qualified Sports Therapist ✓ Trigger Point Dry Needling ✓ Studied BSc (Hons) Osteopathy - Middlesex University ✓ Registered Healthcare Practitioner ✓ 25 years' clinical experience

View full credentials and professional background→  Video about Back Pain & Pilates→

🔻
CONDITIONS HUB
Back Pain St Albans
Osteoarthritis, osteoporosis and all MSK conditions treated at The Sogunro Practice.
All conditions →

💷
PRICING
From £85 assessment
Assessment £85. Osteolates from £65. 1-to-1 from £95. Group membership from £129/mo.
All prices →

⚡
RELATED CONDITION
Hip & Knee Pain
Detailed guidance on hip and knee osteoarthritis specifically.
Hip & knee pain →

📍
LOCATION
London Colney, St Albans
Free parking. Unit 5, Hertfordshire Business Centre, AL2 1JG. 2 min M25 J22.
Directions & map→

🌿
TREATMENT METHOD
Osteolates Therapy
Soft tissue treatment to maintain muscle balance around affected joints. From £65.
Osteolates therapy → 

⚙️
EXERCISE METHOD
Reformer & apparatus
Precisely adjustable, low-impact loading for joint and bone health.
Apparatus studio →

- RELATED PAGES AND INFORMATION -

- COMMON QUESTIONS -

Questions about osteoarthritis & osteoporosis exercise

Is it safe to exercise with osteoarthritis? Yes — in fact, appropriate exercise is one of the most effective things you can do for osteoarthritis. The key is choosing low-impact, joint-friendly movement that strengthens the muscles supporting the joint without aggravating already-compromised cartilage. The Reformer's adjustable spring resistance is particularly well suited to this.  Learn about Reformer Pilates →

Is it safe to exercise with osteoporosis? Yes, and it is genuinely important. Weight-bearing exercise helps stimulate bone strength. However, certain movements, particularly deep spinal flexion, should be avoided as they increase fracture risk. Because of this, every exercise prescribed is assessed for appropriateness against your specific bone density and any medical guidance you've received.

What is the difference in how you treat osteoarthritis versus osteoporosis? Osteoarthritis exercise focuses on protecting joint surfaces while building supporting strength, typically with low-impact, controlled movement. Osteoporosis exercise focuses on safe, progressive loading that stimulates bone density, while avoiding high-risk movements such as deep forward bending. As a result, the two programmes look quite different even though both use the same apparatus and methods.

I've been avoiding exercise since my diagnosis. Is it too late to start? No. It is rarely too late to start appropriate exercise. In fact, inactivity tends to accelerate both muscle loss and bone density decline, so starting carefully now is almost always better than continuing to avoid movement. The £85 assessment is designed specifically to identify a safe and appropriate starting point for you.

How much does this cost in St Albans? All new clients start with the £85 movement assessment. After that, Osteolates Therapy sessions are from £65, 1-to-1 Applied Pilates sessions from £95, and monthly group membership from £129. Full prices and membership options →

Where is the practice and is there parking? The Applied Pilates Centre. Unit 5, Hertfordshire Business Centre, Alexander Road, London Colney, St Albans, AL2 1JG. Ample free parking on site. 2 minutes from M25 junction 22. 10 minutes from St Albans, Brick Wood, How Wood, Radlett, Chiswell Green, North London and Hatfield. Map and directions→

- READY TO MOVE WITH CONFIDENCE? -

Find out what's safe and what's not.

Your £85 movement assessment identifies exactly what exercise is appropriate for your specific condition. Teejay will explain your plan clearly and build your confidence step by step. Ample free parking on site.  Free Parking & Directions→

Call Teejay directly
Book Your £85 Assessment 

 07734 578959  info@thesogunropractice.co.uk

The Sogunro Practice · Applied Pilates & Osteolates Therapy, London Colney · St Albans · Hertfordshire · Free parking on site

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