Knee pain is surprisingly common, affecting about 25% of adults, according to a 2018 study published in American Family Physician. This study also revealed that knee pain has increased by 65% over the last two decades. Causes can vary, but many people experience knee pain due to conditions like osteoarthritis, which is particularly common in women and older adults, as reported by the Arthritis Foundation. Knee pain can also result from injuries, weak or tight muscles, obesity, overuse, or imbalanced muscles. While it may be tempting to rest when knee pain arises, exercise—especially low-impact workouts like Pilates—can be a better alternative for many people to protect their knees.
Dr. Adam Kreitenberg, a rheumatologist and internal medicine physician, emphasized the importance of obtaining a proper diagnosis to determine the root cause of knee pain, which could stem from issues like fractures, meniscus tears, or arthritis.
Improving Biomechanics to Reduce Knee Pain and Protect Your Knees
Poor biomechanics contribute significantly to knee pain, according to biomechanists. Misalignment in the knees can lead to irritation or strains, which may develop into chronic injuries or osteoarthritis over time. While resting is sometimes beneficial during the onset of knee pain, staying inactive for too long can weaken muscles and lead to atrophy. Strengthening the muscles around the knee can help relieve pressure, improve flexibility, and reduce pain.
Pilates has proven beneficial for those with knee pain and one of the best ways to protect your knees , particularly those suffering from conditions like osteoarthritis. A 2022 study in the journal Musculoskeletal Care found that Pilates exercises can reduce pain associated with joint conditions. By strengthening the muscles around the knee, Pilates exercises provide support and help absorb some of the impact that knees endure.
Supporting Knee Health with Pilates Help to Protect Your Knees
Even if you do not currently experience knee pain, strengthening the muscles around your knees can help protect them. The knees are the largest and one of the most complex joints in the body, and they absorb a significant amount of impact daily. A study published in The Journal of Biomechanics found that knees absorb about 1.5 times a person’s body weight while walking on flat ground, a figure that increases when climbing or descending stairs.
Maintaining strong quadriceps, hamstrings, glutes, calves, and hip joint muscles is crucial for knee health. Weakness in any of these areas can lead to misalignment and extra stress on the knee. Low-impact Pilates exercises can enhance mobility, gait, and stability, as shown in a 2021 meta-analysis.
Five Simple Exercises to Protect Your Knees
1. Shoulder Bridge Prep
Lie on your back with your knees bent and feet on the floor, ensuring your feet are parallel and spaced apart by the width of a fist. Engage your core and slowly lift your pelvis and spine off the floor, holding this position for five breaths before lowering back down. This exercise strengthens the glutes, hamstrings, and core.
2. Half Roll-Down
Sit on a mat with your knees bent at a 90-degree angle and feet flat on the floor. Place your hands under your knees, with elbows pointing out. Inhale as you roll your pelvis and spine away from your legs until your arms are straight, then exhale and roll back up. This movement targets the core and lower back.
3. Squat
Stand with your feet and legs parallel, shoulder-width apart. Lower yourself as if sitting in a chair, keeping your heels on the floor. Ensure that your knees align with the middle of your feet, around the space between your second and third toes. Proper knee and foot alignment is essential to avoid knee problems, as this exercise strengthens the quadriceps, glutes, and calves.
4. Straight Leg Raise
Lie on your back with one knee bent. Engage your abs, keep your chest open, and lift your straightened leg to the height of the opposite bent knee. Hold this position briefly before lowering, then repeat on the other side. This exercise strengthens the quadriceps and hip muscles.
5. Standing Hamstring Curl
Stand with knees about an inch apart. Hold onto a stable chair or counter, then slowly bend one knee to a 90-degree angle, hold briefly, and lower. This move strengthens the hamstrings and improves balance.
Gradually work up to three sets of 10 to 15 repetitions for each of these exercises, though in Pilates, three sets of three to five repetitions is often recommended.
Maximizing Knee Pain Relief with a Balanced Approach
For a more comprehensive Pilates experience, additional exercises on the Pilates reformer—a specialized machine that enhances precise movements and body alignment—can offer even more relief can also help to protect your knees. Although these exercises can help alleviate knee pain, experts note that they are not standalone cures. Kreitenberg suggests these exercises may help reduce knee pain by approximately 20% to 30%, while other lifestyle adjustments are also essential.
Biomechanists recommend wearing supportive shoes that stay securely on the feet, avoiding flip-flops or backless shoes. Maintaining a balanced diet, particularly with adequate protein intake, is also crucial for muscle health, which in turn supports joint stability. Good sleep and regular movement are additional lifestyle factors that contribute to joint health and overall mobility.
For those seeking relief from knee pain, these simple exercises, alongside healthy habits, can play a vital role in supporting knee health.
