Knee Pain: How Pilates Can Step In

Knee pain is no fun, right? But did you know that instead of just taking it easy, you can actually fight back against it with the right exercises? Pilates, for instance, can be a game-changer. It turns out that about one in four adults experience knee pain, and that number has been on the rise. Osteoarthritis is often the culprit, especially for older folks, but injuries, weak muscles, and being overweight can also cause sore knees. Before you dive into any new exercise routine, it’s crucial to talk to your doctor. They can help figure out the reason behind your knee pain. Dr. Adam Kreitenberg, a rheumatologist, stresses the importance of knowing what’s causing your pain. It could be from a fracture, a meniscus tear, or something like osteoarthritis or rheumatoid arthritis. Shari Berkowitz, a biomechanist, points out that poor body mechanics can lead to knee issues over time. If your knee pain suddenly flares up, it’s smart to rest it for a bit. But too much rest can weaken your muscles, so you don’t want to be inactive for too long. Strengthening the muscles around your knee can help reduce stress on the injured area and improve flexibility and pain management. Pilates is great for this because it’s low-impact and focuses on strengthening and stretching muscles. A review found that Pilates can significantly reduce pain from knee osteoarthritis, back pain, and neck pain. Even if your knees feel fine, strengthening the structures that support them is a good idea. Your knees take a lot of weight and force from daily activities, so it’s important to keep them strong. Did you know your knees can absorb 1. 5 times your body weight just from walking? That number goes way up when you’re climbing or descending stairs! To keep your knees happy, you need strong quadriceps, hamstrings, glutes, and calves. Plus, having strong hip joint muscles helps too. Pilates can improve your mobility and posture, which is a big plus. Here are five easy Pilates exercises to try: 1. Shoulder Bridge Prep: Lie on your back, bend your knees, and lift your pelvis and spine off the floor. Hold for five breaths, then lower. 2. Half Roll-Down: Sit with your knees bent, place your hands under your knees, and roll your spine away from your legs. Roll back up. 3. Squat: Stand with feet shoulder-width apart and lower yourself as if sitting in a chair. Press your heels into the floor. 4. Straight Leg Raise: Lie on your back, engage your abs, and lift one leg while keeping it straight. 5. Standing Hamstring Curl: Stand straight, bend one knee to a 90-degree angle, hold, and lower. These exercises can help reduce about 20% to 30% of your knee pain, but they’re not a complete cure. You also need to wear good shoes, eat protein, get enough sleep, and keep moving.