Pilates for Knee Pain

The knee joint is the largest and one of the most complex joints in the body and, as a result, knee pain and injuries are one of the most common orthopedic complaints. The knee joint transmits load between the body’s 2 longest bones: the upper and lower leg bones (femur and tibia) and, as a result, makes the knee susceptible to injury. Bones, cartilage, and tendons all work together for optimal knee function allowing you to bend your leg. Due to the number of moving parts in this joint, it is prone to multiple types of injuries.

Whether resulting from an acute injury, or overuse due to poor biomechanics or muscle imbalance, Pilates for knee pain is a highly recommended rehabilitation option. Incorporating a regular Pilates routine can assist with knee health, maintenance, and longevity.

What are the most common types of knee injuries?

Knee fractures: The patella (knee cap) protects the sensitive parts within your knee joint. It’s also the first part to make contact with the ground during a fall.
Knee dislocation: When the bones of the knee joint come out of place, a dislocation of the knee cap can occur. This can happen when there is a significant impact to the knee such as from a fall, a collision, or a car accident.
Knee ligament Injuries: This type of knee injury is very common in sports. All the ligaments in the knee serve to keep the knee in place. When the knee is extended or moved in a way it shouldn’t naturally move, the ligaments can stretch or tear.
Meniscus tear: This is a very common type of sports injury that can result from explosive and jumping actions that include twisting or quick changes of direction such as in football, basketball, or soccer. The meniscus can also wear out over time.
Knee tendon tear: This injury is common in just about everyone, but occurs most often in middle-aged people participating in sports involving running and jumping.

How can Pilates help with knee injuries and pain?

Although Pilates has a focus on core-based exercises, the exercise system is actually a complete mind and body practice which can be modified to target specific muscles. Knee alignment relies on a strong core, quadriceps (thighs), and gluteus muscles (butt) and an overall balance of muscles throughout the body. Pilates provides a low impact, controlled environment to isolate these muscle groups in order to improve strength, awareness and overall function.

Despite the type or cause of knee injury sustained, it is common to lose quadriceps and glutes strength as your body attempts to protect the injured painful area around the knee. Therefore, knee rehabilitation for any type of injury will include glute and quadriceps activation and strength. Pilates equipment such as the reformer machine can work the muscles in different planes and positions against gravity, which in turn results in improved function and muscle recruitment.

After an acute injury, it may be necessary to have a time of unloading the knee to allow any inflammation to settle and heal. This is a prime time to start on core and glute strengthening. As time goes on, and the injured knee can tolerate more load, the exercises can be progressed to more weight bearing through the knee, and the focus may shift to quadriceps strengthening and knee alignment. The Pilates equipment uses springs, which can be adapted to either provide assistance or add challenge to exercises for the knee. The use of springs, assisting the flexing and extending of the knee is especially beneficial for knee health and there are numerous Pilates exercises which specifically target this.

Knee pain can often occur due to an imbalance, misalignment or tension elsewhere in the body, either in the hip joint or down at the ankle. Pilates is an excellent way to maintain healthy knees by reinforcing healthy movement patterns that will keep your joints working optimally over your lifetime. Specific Pilates exercises can help to maintain the health of the knee by addressing movement patterns that can contribute over time to wear and tear in the knee joint and help reverse the habits that led to your knee pain in the first place.