Pilates for Knees
- Have you had knee surgery?
- Do you suffer from knee pain?
- Are you constantly tearing ligaments in your knees?
Understanding your Knees
A Pilates programme on the Reformer will optimize knee function. To help you understand how to help your knees, it is important to understand the way your knees work.
The Knee Joint
The knee is a hinge joint and its primary function is flexion and extension. The knee joint lacks what we call intrinsic stability and so therefore it relies on the ligaments and muscles which surround the knee for support. An imbalance in the ligament and/or muscle strength will affect the function of the knee.
Ligaments & Muscles surrounding the Knee
The ligaments provide anterior and posterior stability. They become vulnerable when the knee is twisted or hit from an angle. The muscles around the knee create movement and support the joint. The four muscles which support the knee are the Quadriceps, Hamstrings, Hip abductors, adductors and external rotators and the lower leg muscles. When all these muscles work in perfect harmony our knees will keep us going for a lifetime without any problems!
Stretches and exercises for knees (and hips)
Why The Pilates Reformer for Optimizing Knee Function?
In every exercise the Instructor can increase or decrease resistance and range of movement so anyone can safely perform knee flexion and extension exercises. We offer tailor made Pilates Reformer classes.
Examples of Reformer exercises used for knee rehabilitation:
- "The Footwork" is the perfect series of exercises for improving strength and alignment for the whole of the lower body; from the feet to the hips.
- Side lying movements target the abductors and lateral hip whilst performing knee flexion and extension.
- "Feet in Straps" - there is a whole range of exercises which can be performed with the feet in the straps. These exercises are excellent for strengthening and stretching adductors (inner thighs) and hamstrings as well as hip flexors.
- Bridging on the Reformer is extremely effective in strengthening the gluteal muscles and the hamstrings as well as stabilising the back of the knee.
The options for exercises on the Reformer are endless. In a private Reformer class we perform a gait and postural analysis which will indicate where your muscle imbalances lie and why you keep injuring your knee(s). Once we have established this imbalance we will put a programme together to stretch out the tight muscle groups, strengthen the weaker muscle groups and thus restore your knees to optimum function.
If you know of someone who experiences ongoing injury or pain because of running, sport etc. give them a gift voucher for a private reformer class and send them on the road to recovery.