Pilates For Knee Pain (The best way to relieve your pain!)

Your knees are one of the essential parts of your body. It holds the whole weight as well as helps to align your legs. So, if you are a sports person, this is probably the most used part of your physique and the most injury-prone one. So here we have put together some pilates for knees to lessen the number of wounds and recover fast if you get into an accident. Do you know the legendary footballer Christiano Ronaldo swears by pilates for knee osteoarthritis pain? Yes, they are that much of a compelling series of workouts for the body. 

Pilates is a core-based gymnastics series, yet it engages the entire mind and body. The workout sessions can adjust in the mat or reformer to target specific muscles. Pilates put forth different kinds of exercises to elude knee surgery and prevent and minimize knee pain. It offers a low-impact, restrained environment to isolate the knee joint muscle to boost firmness and strength. 

The key to not irritating an already painful situation, especially a matter related to the knees, is to perform low-impact exercising. Pilates is the perfect workout session for that. You will get various options on the mat or in the reformer, which allows you to execute physical activity and strengthening exercises. No more fear of aggravation while working out. 

So here we are introducing some mat and reformer-based pilates exercises, despite any knee arthritis or osteoarthritis. These workouts subtly engage your knee, strengthen the muscles around it, and provide stability. 

On the Mat 

These are the mat-based pilates for knee arthritis and other knee pain or injury. Don’t forget to do some stretches before kicking off. 

1. Clams

Clams exercises are one of the regulars in s pilates sessions. It mainly engages your outer thigh muscles. These muscle groups brace your knees and yield balance and stability. It would be best if you began at a slow pace with this exercise. Don’t push yourself by raising the knees higher right at the star. 

Instruction : 

First, on the mat, lie on your side (Either left or right). After that, slightly bend both of your knees – about 45 degrees or so ( Do not bend fully 90-degree). Keep one of your legs on top of another one. Now lift your upper heel off the ground while keeping your bottom leg steady. You are making a diamond shape by raising the top portion to open the knee. Ensure to keep both of your heels together throughout the exercise and squeeze your glutes while doing this. Then slowly come back to the starting point. Repeat this on each side bout 10-15 times.

2. Inner Thigh Circles

As the name suggests, this one engages the inner thigh muscles to stabilize and balance the knees. Most often, we neglect these sections of the leg, leaving them feeble. By firming them, we can appease some constraints of the knees. 


First, Lie on one side. Now bend your top leg and plant it solidly on the ground in front of you. You can put your free hand in front of you or place it on your hip for balance. 

Now Lift your bottom leg and do slow, small pluses. Try to lift high enough to touch your other knee. Perform 5 of these leg pulses on each leg and then do 10 circles on both the sides of both legs. 

3. Straight Leg Raises

The quads hold up the front side of your thigh. They also play a crucial role in gait motions, as well as helping the knee while doing a squatting or sitting movement.


Lie on your back with your hands firmly planted on both sides. Now, try to lift the legs straight up. You can bend your knees as much as you want for comfort. Make sure that your chest is wide open and your abdominals engaged. Try to hold it for 2-5 seconds, then slowly lower your legs. Repeat it 10-15 times. 

4. Shoulder Bridge

You can use blocks, exercise balls, rollers, or towels for support and excellent pilates for knee pain in this workout since it engages and tones the inner thigh, glutes, and hamstring.  


Again lie on your back and bend your knees while firmly planting the feet on the ground and getting them closer to the body. You can even put the towel, roller, or ball on your back. Now try to lift your hips off the ground as much as you can, don’t push yourself. It would be best if you squeeze your glutes during the lift. Hold the point for 10-20 seconds and then slowly lower. Repeat it a few times.

Pilates reformer knee rehab

These are the exercises you can do on a reformer. Advanced pilates performers mostly use the reformers. However, most rehab facilities use pilates reformer exercises for knee injury recovery. 

It is more of a lower impact workout than on the mat for pain. 

In and Out 

First, lie down on your back and put your legs on the bar. Now push yourself back while straightening your legs. Do it slowly and keep your core occupied. Put your absolute pressure on the heels. Keep your hands on the side. You don’t have to straighten your legs fully if it is too much of you. 

Leg Raise

Now in the same position, try to lift your legs one at a time in the reverse tabletop position. Repeat it a few times.

Hips rotation

Unmoving on your back, trying to lift your leg tabletop position, and put the straps just down each of your knees. Now rotate both the legs on one side then the other. 


1. Is pilates good for knee pain? 

Yes, pilates is good for knee pain or injury. Many celebrities and athletes frequently perform pilates to avoid knee injury or to recover from one. 

2. is pilates good for bad knees? 

Low impact pilates is great for bad knees. They engage and strengthen the leg muscles. Thus it improves terrible knees. 


Pilates is a great workout series renowned for its various health benefits. Famous physiotherapist Megan Dunphy makes her clients perform pilates for knee pain. It gradually makes your leg muscles strong for it to hold the body again correctly. So if you face any knee injury or just severe knee pain, we suggest you do low impact pilates workout. 

Mohammad Kaosar
Mohammad Kaosar

It is my first time sharing my bio with the world. As an IT professional, I reside in New Jersey, USA. I enjoy gossiping and being a part of every daily discussion (especially concerning football and health and fitness). Exercise and maintaining a healthy lifestyle are very meaningful to me. As a fitness and exercise enthusiast, I love writing articles and sharing them with people. The subject of fitness and diet has been a focus of my writing since 1999. Sharing my experiences with others is something I enjoy doing.

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