Pilates
Tendon-friendly Pilates for jumper's knee: a 25-minute class with the loading plan's holds built in, shallow knee bends and no jumping
A 25-minute Pilates class for patellar tendinopathy (jumper's knee) that builds in the first stage of our jumper's knee guide's loading plan: a wall sit hold, glute bridges and calf raises, with that guide's doses. Around them are lying, side-lying and standing Pilates moves for the hips, trunk and balance, with no kneeling, no deep knee bends and no jumping. The class is stage 1 only: the guide's later stages (slow strength, then springy jumping, then sport) are separate, and the guide's progress test tells you when to move on. No trial has tested this class.
Lying on your back
- Glute bridge3 sets of 12Beginner · Glutes, Hamstrings, Abs · 3D demoFeet hip-width apart; knees in line with your feetEasier: Pelvic tilt into bridgeHarder: Single-leg 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)
On your side
- Side kick (Pilates side kick series)8 each sideBeginner · Hip flexors, Glutes, Hip abductors · 3D demoBottom knee bent for balance; glide the top leg, pelvis stillHarder: Side-lying leg circles (Pilates side kick series)
- Clamshell10 each sideBeginner · Hip abductors, Glutes · 3D demoLift the top knee only as far as your pelvis stays stillEasier: 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
Face down
- Swimming (Pilates)2 sets of 20 sIntermediate · Back, Glutes, Shoulders · 3D demoSmall, brisk flutters; a folded towel under your thighs if your kneecap presses on the matEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
Load the tendon
- Wall sit5 holds of 30 to 45 sBeginner · Quads, Glutes · 3D demoKnee bent about 60 degrees, hard but OK, pain 3 out of 10 or less; rest 1 to 2 minutes between holds; breathe throughout. Or the Spanish squat with a heavy bandEasier: Straight-leg raiseHarder: Spanish squat (band squat hold)
- Slow calf raise3 sets of 12Beginner · Calves · 3D demoHands on a counterEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
Standing balance
- 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
- Hip airplane5 slow turns each legAdvanced · Glutes, Hip abductors, Abs · 3D demoHold a counter; keep the standing knee only slightly bentEasier: Single-leg standHarder: Single-leg Romanian deadlift
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
- The largest patellar tendon trial kept exercise pain at 3 out of 10 or less, a lower ceiling than for joint pain. Keep the rest of your activity within the same limit, and expect the tendon to settle back to its usual level by the next morning.
- Do the holds every day, as the guide's first stage does, and the whole class 2 or 3 times a week (our suggestion). Move on to the guide's slow strength stage when one single-leg squat hurts 3 out of 10 or less and you've done at least a week of holds.
- No jumping, no reformer jumpboard and no deep knee bends under load until the guide's spring stage (our suggestion, from the staged plan).
- Wall sits raise blood pressure while you hold them, so breathe normally and never hold your breath, as our tendon strengthening workout says, and ask your GP first if your blood pressure is 160/100 or higher and untreated, or if you have heart disease.
- A sudden pop at the front of the knee, after which you cannot straighten the knee or lift the straight leg, needs help the same day: see the warning signs on our Pilates for patellar tendinopathy guide.
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 tendon-friendly pilates for jumper's knee: a 25-minute class with the loading plan's holds built in, shallow knee bends and no jumping 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 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. 11 of its 13 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.