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6 great exercises to help with knee pain

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)


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

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