Pilates for Knee Pain

My friend Erica is sharing some of her favorite favorite ๐™†๐™‰๐™€๐™€ ๐™‹๐˜ผ๐™„๐™‰ ๐Ÿ’ฅ ๐™š๐™ญ๐™š๐™ง๐™˜๐™ž๐™จ๐™š๐™จ with me because skating messed my knees up!!! Lol

The ๐™˜๐™–๐™ช๐™จ๐™š ๐™ค๐™› ๐™ฅ๐™–๐™ž๐™ฃ is usually one of the following:

๐จ๐ฌ๐ญ๐ž๐จ๐š๐ซ๐ญ๐ก๐ซ๐ข๐ญ๐ข๐ฌ

(when the cartilage around joints wears down causing increased friction), ๐ฌ๐ญ๐ซ๐ฎ๐œ๐ญ๐ฎ๐ซ๐š๐ฅ ๐ข๐ฆ๐›๐š๐ฅ๐š๐ง๐œ๐ž๐ฌ (like knock knees or bow legs, which involves how the femur is coming into the knee joint from the hip), OR ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐ž๐ข๐ฆ๐›๐š๐ฅ๐š๐ง๐œ๐ž๐ฌ (and often hypermobility) around the knee which can cause instability and poor alignment during movement.

While we cannot do anything about structural imbalances (we cannot change bones!), แดกแด‡ แด„แด€ษด สœแด‡สŸแด˜ anyone experiencing knee pain by helping them ๐™จ๐™ฉ๐™ง๐™š๐™ฃ๐™œ๐™ฉ๐™๐™š๐™ฃ ๐™–๐™ก๐™ก ๐™ฉ๐™๐™š ๐™ข๐™ช๐™จ๐™˜๐™ก๐™š๐™จ ๐™–๐™ง๐™ค๐™ช๐™ฃ๐™™ ๐™ฉ๐™๐™š ๐™ ๐™ฃ๐™š๐™š ๐™Ÿ๐™ค๐™ž๐™ฃ๐™ฉ (quads (thighs!), hamstrings (back of the thighs!), glutes, adductors (inner thighs), & abductors (outer hips)) for better form and function. Strengthening all the muscles around an injured area also helps take compressive pressure off of the joint (one of the principal ideologies behind Physical Therapy!). We have offered modifications for a variation of body sizes and equipment!

Try these exercises with a loop band thatโ€™s lighter at first and work your way up to heavier! You can find these for as low as $10!

1. ๐™ฑ๐šŠ๐š—๐š ๐š ๐šŠ๐š•๐š”๐šœ ๐š’๐š— ๐š‘๐š’๐š™ ๐š‘๐š’๐š—๐š๐šŽ ๐šœ๐šš๐šž๐šŠ๐š (if someone has knee pain in squats, reduce the degree of bend at the knee). 8 reps (there and back is 1 rep)

2. ๐š‚๐š’๐š๐šŽ ๐š•๐šข๐š’๐š—๐š ๐š•๐šŽ๐š ๐šœ๐šŽ๐š›๐š’๐šŽ๐šœ: 10 each of clamshells, straight leg lower/lift, bent knee glute press backs

3. ๐™ฑ๐š›๐š’๐š๐š๐šŽ ๐šœ๐šŽ๐š›๐š’๐šŽ๐šœ: 10 each of articulations up and down maintaining even pressure out on the band, hips up alt. knee press outs (DO NOT let the inner border of the foot lift!), pelvic lower/lifts with band press out at the top

4. ๐š‚๐šŽ๐šŠ๐š๐šŽ๐š ๐š’๐šœ๐š˜๐š–๐šŽ๐š๐š›๐š’๐šŒ ๐š’๐š—๐š—๐šŽ๐š› ๐š๐š‘๐š’๐š๐š‘ ๐šœ๐š๐š›๐šŽ๐š—๐š๐š๐š‘ (using pilates ring or folded blanket, pillow or thick towel): 10 each of squeeze and hold for 3 counts, then progressive 3 pulse squeezes- hard, harder, hardest.





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