Knee pain is a surprisingly common issue that affects many adults, but rather than just resting, engaging in exercise — particularly Pilates — can offer significant benefits, depending on the underlying cause of the pain.
According to a 2018 study in the American Family Physician, around 25% of adults experience knee pain, with a staggering 65% increase in prevalence over the last 20 years. Osteoarthritis is a frequent culprit, especially for women and older adults, as noted by the Arthritis Foundation. However, knee pain can also arise from injuries, weak or tight muscles, obesity, overuse, or muscle imbalances.
Dr. Adam Kreitenberg, a rheumatologist and internal medicine physician at Rheumatology Therapeutics Medical Center, emphasizes the importance of proper diagnosis. “It’s essential to determine whether the pain is from a fracture, meniscus tear, osteoarthritis, or rheumatoid arthritis,” he said.
Shari Berkowitz, a biomechanist and founder of The Vertical Workshop in Westchester County, New York, often sees knee pain stemming from poor biomechanics. “Malalignment can lead to irritation and strains, which over time can result in more serious injuries like muscle tears or cartilage damage, contributing to osteoarthritis,” Berkowitz explained.
While rest is important for acute knee pain, long-term immobility can cause muscle atrophy and weakness. “Strengthening the muscles around the knee is crucial to reduce stress on the joint and improve flexibility and pain management,” Kreitenberg adds.
Pilates can play a key role in reducing knee pain. A 2022 systematic review in Musculoskeletal Care found Pilates to be effective for alleviating knee osteoarthritis pain, as well as back and neck discomfort. Regular Pilates exercises help strengthen the muscles supporting the knee, which is vital given that knees are the largest and most complex joints in the body, absorbing substantial forces during daily activities. For instance, walking places about 1.5 times your body weight on your knees, while climbing stairs can increase this load by 316%.
To prevent knee pain, it’s essential to strengthen the quadriceps, hamstrings, glutes, calves, and hip muscles. Kreitenberg notes, “Everything is connected. Weakness in one area can lead to poor alignment and extra stress on the knee.”
Here are a few effective Pilates exercises to protect and strengthen the knees:
- Shoulder Bridge Prep
Lie on your back with knees bent and feet flat on the floor, a fist-width apart. Engage your core, breathe from your diaphragm, and lift your pelvis and spine off the floor. Hold for five breaths, then slowly lower.
- Half Roll-Down
Sit upright with knees bent at 90 degrees and feet flat. Place your hands under your knees and round your spine slightly. Inhale and roll your pelvis and spine back, extending your arms straight. Exhale and roll back to the starting position.
- Squat
Stand with your feet shoulder-width apart. Lower your body as if sitting in a chair, keeping your knees aligned with your feet. Hold for a moment, then return to standing.
- Straight Leg Raise
Lie on your back with one knee bent. Engage your core and lift your other leg to the height of the bent knee. Hold, then lower slowly. Repeat with the other leg.
- Standing Hamstring Curl
Stand with knees slightly apart. Hold onto a stable object and bend one knee to a 90-degree angle. Hold, then lower your foot to the floor. Repeat with the other leg.
You can aim for three sets of 10-15 repetitions for these exercises. Pilates generally incorporates three to five repetitions per exercise, but consistency is key.
For maximum benefit, incorporating reformer Pilates, which uses a machine to help with precise movements and body alignment, can enhance your results.
While these exercises can reduce knee pain by about 20-30%, they are not a cure-all. Berkowitz cautions, “While these exercises help, they’re not a substitute for proper medical care. Wearing supportive shoes, eating protein to build muscle, ensuring sufficient sleep, and staying active are essential components of knee health.
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