Pilates
Pilates for knee pain: a 25-minute class with no kneeling
This class uses the Pilates moves from the knee arthritis trials, done lying, on your side, sitting and standing, so your thigh and hip muscles work without weight through the front of the knee. There's no kneeling at all. Some ache is normal: 0 to 2 out of 10 is fine and up to 5 is acceptable, as long as your knee is back to its usual level by the next morning. After a knee replacement, check with your physiotherapist before you start.
Lying on your back
- Quad set (static quads)5 holds of 5 s each legBeginner · Quads · 3D demoA rolled towel under your knee: press the back of the knee down and tighten your thighHarder: Straight-leg raise
- Straight-leg raise8 each legBeginner · Quads, Hip flexors, Abs · 3D demoTighten the thigh first so the knee stays straight; other knee bentEasier: Quad set (static quads)Harder: Leg extension
- Pelvic tilt into bridge8 slow repsBeginner · Glutes, Abs, Hamstrings · 3D demoFeet hip-width apart; knees in line with your feetHarder: Glute bridge
- Hundred (Pilates)50 beatsIntermediate · Abs, Hip flexors, Shoulders · 3D demoKnees bent in a tabletop; head down if your neck achesEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
- Single-leg stretch (Pilates one leg stretch)6 each sideIntermediate · Abs, Hip flexors, Neck · 3D demoHands behind your thigh, not on your shin, so the knee bends only as far as is comfortableEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
- Single-leg circle (Pilates one leg circle)5 each direction, each legBeginner · Abs, Hip flexors, Adductors · 3D demoSmall circles; bend the other knee with the foot on the floorHarder: Corkscrew (Pilates)
On your side: all three, then turn over
- Side kick (Pilates side kick series)8 each sideBeginner · Hip flexors, Glutes, Hip abductors · 3D demoBottom knee bent for balance; glide the top leg forward and back, pelvis stillHarder: Side-lying leg circles (Pilates side kick series)
- Clamshell10 each sideBeginner · Hip abductors, Glutes · 3D demoFeet together; lift the top knee only as far as your pelvis stays still. Skip it if the outside of your hip is soreEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
- Side-lying leg raise8 each sideBeginner · Hip abductors, Glutes · 3D demoHeel leading, leg slightly behind your body lineEasier: Lateral band walkHarder: Lateral band walk, band at the feet
Sitting on a chair
- Seated knee extension (chair)10 each legBeginner · Quads · 3D demoIf straightening fully hurts, work from a right angle to about halfway (90° to 45°)Easier: Quad set (static quads)Harder: Leg extension
Standing, a counter for support
- Sit squat (partial squat)8 slow repsBeginner · Quads, Glutes, Hamstrings · 3D demoSit back toward a chair, knees bending to about 45° or less, knees over your toesHarder: Bodyweight squat
- Slow calf raise10 slow repsBeginner · Calves · 3D demoHands on the counterEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
- Single-leg stand2 holds of 20 s each legBeginner · Hip abductors, Calves, Glutes · 3D demoFingertips on the counter, standing knee softEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
Lying, to finish
- Supine hamstring stretch with a strap30 s each legBeginner · Hamstrings, Calves · 3D demoA strap or towel around your foot; other knee bentEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
Tips
- 0 to 2 out of 10 is safe and up to 5 acceptable; your knee should be back to normal by the next morning. With arthritis, some extra ache when you start is normal.
- Two or three times a week is a good start: the trials ran for 6 to 10 weeks.
- There's no kneeling here. In a studio class, put a folded mat under your knees or ask for a lying or standing version.
- After a knee replacement, check with your physiotherapist first, and don't kneel on the new knee until your doctor says you can.
- Stop and get it checked if your knee locks, gives way or swells.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
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How long does the pilates for knee pain: a 25-minute class with no kneeling take?
About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A bench or box, Something with weight, A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 9 of its 15 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.