Exercise Routine: Pilates May Hold the Key to Knee Pain Relief
Editor’s note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.
CNN — Knee pain is an ailment that affects a quarter of adults, with a troubling 65% increase in prevalence over the past two decades, a 2018 study published in the American Family Physician reveals. While it may be tempting to retreat to the couch when faced with knee discomfort, experts suggest that incorporating exercise, particularly Pilates, may actually offer significant relief, depending on the underlying cause of the pain.
The causes of knee pain are varied but often include osteoarthritis, especially common among women and older adults, along with injuries, muscle imbalances, and obesity, according to the Arthritis Foundation. Dr. Adam Kreitenberg, a rheumatologist and internal medicine physician at Rheumatology Therapeutics Medical Center in Tarzana, California, emphasizes the importance of establishing a correct diagnosis for knee pain. Conditions such as fractures or meniscus tears may require different treatment approaches.
Biomechanics play a crucial role in knee health, explains Shari Berkowitz, a biomechanist and founder of The Vertical Workshop, a Pilates studio in New York’s Westchester County. Misalignment can lead to strain, irritation, and eventually catastrophic injuries over time, such as muscle tears or aggravation of osteoarthritis.
For those experiencing sudden knee pain, Kreitenberg advises initial rest, but cautions against prolonged immobility, which can lead to muscle atrophy and weakness. "Strengthening the supporting structures of the knee, particularly the surrounding muscles, can frequently help relieve stress on the injured area," he stated.
Research underscores the benefits of Pilates for individuals suffering from knee pain. A systematic review published in the March 2022 edition of Musculoskeletal Care highlighted Pilates as significantly effective in reducing pain linked to knee osteoarthritis, osteoporosis, back pain, and neck pain.
Strengthening the muscles around the knee is essential, especially since these joints are not only the largest in the body but also absorb substantial force during daily activities. According to an August 2010 study in the Journal of Biomechanics, kneeling absorbs 1.5 times a person’s body weight while walking on flat terrain, and that figure escalates to 316% when climbing and 346% when descending stairs.
To prevent knee pain, emphasis should be placed on building strong quadriceps, hamstrings, glutes, calves, and hip joint muscles. Kreitenberg notes, "Everything is connected. If you have a weakness in any area of your body, it can cause poor alignment and excessive force on areas where you don’t want it."
Furthermore, the low-impact, straightforward movements of Pilates have been shown to enhance mobility, gait, and postural stability, as evidenced by a meta-analysis published in September 2021.
For those looking to strengthen their knees, here’s a simple exercise to get started:
- Lie on your back with your knees bent and feet on the floor, keeping them parallel and a fist apart.
- Breathe deeply from your diaphragm, engage your core, then lift your pelvis and spine off the floor.
- Hold the position for five breaths before lowering back down.
While knee pain may be common, incorporating exercises like Pilates can empower individuals to improve their knee health and overall well-being. As always, it’s prudent to consult with a healthcare professional before beginning any new exercise regimen.
