Aching knees are quite common, with around 25% of adults experiencing this issue. Despite the temptation to avoid movement when knee pain arises, exercising—particularly Pilates—may be more beneficial, depending on the cause of the pain.
Knee pain is often linked to osteoarthritis, especially in women and older adults, but it can also stem from injuries, weak muscles, obesity, overuse, or poor biomechanics. Establishing the correct diagnosis is crucial, as knee issues can vary from fractures to arthritis.
Exercising, like doing Pilates, can help strengthen the muscles around the knee, which may alleviate pain and enhance flexibility. Pilates has proven effective in reducing pain associated with knee osteoarthritis and other ailments.
While performing a squat, pay attention to proper form so that the middle of the knee is in line with the middle of the foot. Prostock-Studio/iStockphoto/Getty Images
Here are some simple Pilates exercises to try for knee pain relief:
- Shoulder Bridge Prep: Lie on your back, knees bent, feet parallel. Lift your pelvis and spine off the floor and hold.
- Half Roll-Down: Sit with bent knees and feet flat on the floor, roll your spine away, then return.
- Squat: Stand with your feet shoulder-width apart, lower yourself down like sitting in a chair, and rise again.
- Straight Leg Raise: Lie on your back, lift one leg while the other knee is bent.
- Standing Hamstring Curl: Stand straight, holding a stable surface, bend one knee, and hold before lowering.
These exercises can help alleviate knee pain, but they are not a cure-all. Proper diagnosis and a well-rounded routine that includes wearing supportive shoes, eating well, getting adequate sleep, and staying active are also key to maintaining knee health.
