When you suffer from knee pain daily life can be tricky, particularly if you're used to being active. Getting up and down off the floor can be difficult, bending down to get something or just walking can aggravate. Any ongoing pain should always be assessed by a medical professional but what would we do from a Pilates point of view?
In Pilates we look at the body as a whole and would look at your posture, your pelvic alignment and also how the whole foot-knee-hip complex is working to see what's going on throughout the whole chain.
We'd then look at strengthening the muscles around the hip and knee to support the knee joint as well as core strength to support the body as a whole.
Here are 6 exercises that you can fit in easily at home or into your normal exercise routine to improve glute strength, strengthen the muscles in the core and around the hips, as well as strengthening the main muscles that bend and straighten the knee - the hamstrings and quads.
Repeat each exercise up to 10 times on each side
Leg Lifts
Exhale - float one leg
Inhale - lower
Hamstring Curl
Exhale - float the leg and bend the knee bringing the heel towards the bottom
Inhale - lengthen away and lower
(NB pop a small rolled up towel or small cushion above the painful knee if needed)
Clam
Exhale- open the top knee rotating from the hip, keeping the feet together and top hip forward
Inhale - lower with control
Side Leg Lift
Exhale - lengthen and lift the top leg, keeping both sides of the waist long
Inhale - slowly lower
Inner Thigh Lift
Exhale - float the bottom leg to meet the top leg
Inhale - lower just the bottom leg with control, top leg stays at hip height
Single Leg Stretch
Exhale - straighten the top leg away pointing the toe
Inhale - return to table top
Try to do these exercises 2-3 times a week and you should start to feel better after a few weeks. Consistency is key! Do seek medical advice to check that these are appropriate for you.
If you'd like to know more about how Pilates can help you, or would like a personal programme tailored to you and your needs drop us a message at www.inbalancepilatesrutland.com