Knee pain is a fairly common condition.

CNN cited a 2018 study published in the Journal of the American Family Physician that said about 25% of adults have knee pain and the incidence of knee pain has increased 65% in 20 years.

According to the Arthritis Foundation, osteoarthritis is a common cause of knee pain, especially in women and older adults.

Doctor

“In the long term, it will lead to muscle weakness and muscle atrophy.

Pilates exercises can help prevent knee pain.

Such exercises were found to be significantly effective in reducing pain associated with knee osteoarthritis and osteoporosis, according to a review published in the March 2022 issue of Musculoskeletal Care. back pain and neck pain.

Your knees absorb about 1.5 times your body weight when you walk on flat ground.

To prevent knee pain, you first need strong quadriceps, hamstrings, glutes and calves, says Kreitenberg.

“Everything is interconnected. If you have weakness in any area of ​​your body, it can cause you to lose balance and create excessive force in unwanted areas,” he says.

The simple movements of Pilates can help improve mobility, gait, and postural stability.

Prepare your shoulders (Bridge Pose)

Lie on your back, bend your knees and place your feet on the floor.

Roll it up in half

Begin this exercise by sitting upright on the mat, knees bent at a 90-degree angle and feet flat on the floor.

Squat (stand up – sit down)

Stand with your feet parallel and shoulder-width apart.

Straight leg raise (leg lift exercise)

Lie on your back, bend your right knee perpendicular to your foot flat on the floor.

Standing hamstring curl

Stand straight, knees about 2.5-5 cm apart.

You can do three sets of 10-15 repetitions each for the above exercises.

These five exercises aren’t a “panacea,” says Kreitenberg, but their combination can help reduce your knee pain by 20-30%.