Ease Knee Pain with These Simple, Effective Exercises
Knee pain is a common issue, affecting about one in four adults, as reported by a 2018 study in American Family Physician. Many factors can contribute to sore knees, including osteoarthritis, injuries, weak muscles, overuse, and poor alignment. While resting is tempting, experts suggest that exercise, especially Pilates, can provide more lasting relief.
Dr. Adam Kreitenberg, a rheumatologist, emphasizes the importance of understanding the source of knee pain—whether due to conditions like osteoarthritis or biomechanical issues that may worsen over time without correction. Shari Berkowitz, a biomechanist and Pilates instructor, explains that misalignment and strain can lead to chronic knee problems. Strengthening the muscles that support the knees can ease pain and prevent further injury.
Pilates, known for its low-impact movements, strengthens the quadriceps, hamstrings, glutes, and calves while enhancing alignment and stability. A 2022 study in Musculoskeletal Care found Pilates effective in reducing pain linked to osteoarthritis and improving mobility. Below are five exercises that can support knee health and help alleviate discomfort.
- Shoulder Bridge Prep
- Lie on your back with knees bent and feet parallel.
- Lift your pelvis, engaging your core, and hold for five breaths before lowering down.
- Half Roll-Down
- Sit with knees bent at 90 degrees and feet flat on the floor.
- Roll your spine backward while extending your arms straight, then return to the starting position.
- Squat
- Stand with feet shoulder-width apart.
- Lower yourself as if sitting in a chair, keeping knees aligned over your feet. Hold briefly, then stand back up.
- Straight Leg Raise
- Lie on your back, bend one knee, and lift the opposite leg to the height of your bent knee, holding before lowering.
- Standing Hamstring Curl
- Standing with feet close together, hold a stable surface and bend one knee to a 90-degree angle before lowering back down.
Experts suggest aiming for three sets of 10 to 15 repetitions as you build strength. Adding Pilates reformer exercises can enhance the results further.
Incorporating these exercises may relieve up to 30% of knee pain, according to Dr. Kreitenberg. Yet, lifestyle adjustments—wearing supportive shoes, eating enough protein, and staying active—are equally vital for managing knee health and keeping pain at bay.
