Why Pilates is Effective for Knee Pain Treatment?
Learn some specific Pilates exercises you can do if you are suffering from any kind of knee pain. Learn how to do Pilates knee pain relief exercises at home, and at a studio with a Pilates reformer.
Major knee dislocations and fractures that required surgical intervention and professional medical help do not fall into this category until the rehabilitation phase. Other knee pain that comes about as a result of unbalanced patella due to tightness in the Iliotibial Band (IT Band), knock knees, bow legged individuals, knee tendinitis and more can be effectively solved with Pilates.
So how does Pilates play a part in the treatment of knee pain? Why Pilates?
Pilates For Knee Pain Relief
Pilates, as a form of total body conditioning training program, is both functional and specific in knee pain treatment. Here are the reasons:
5.Creating Space in Joint
6.Improve Range of Motion
When you're looking at Pilates for knee pain relief, keep in mind there are several methods and exercises that you can perform, both at home and in a studio. These exercises will help strengthen and lengthen your muscles so that your knee becomes stronger and more agile. It will bend with ease, and without pain. At home, you can use your mat and combine it with a DVD if you wish. In the studio, you can use the reformer to get a greater benefit and heal your knee faster. Here are some specific exercises you can do at home and at the studio.
Pilates Knee Pain Relief Exercises (with a Mat)
Knee Folds: Lie on your back with your knees bent and your feet flat on the floor; using your abdominal muscles, lift one foot off the floor and bring it towards you; inhale as you lift in, exhale as you come back down; Repeat 8-10 times, then switch legs. It's important to focus on your breathing as you do these. Keep your abdominal muscles tight and your spine to the floor.
Kneeling Side Kick: Kneel on your mat and pull your abdominals in while dropping your tailbone to the floor; extend your right leg directly out to the side, with your toe on the floor; drop your left hand to the floor directly under your shoulder, leaving your arm straight; place your right hand on your hip; lengthen your right leg away from you and lift up to hip height and then swing your leg to the front. Do 6-8 reps on each side.
Pilates Knee Pain Relief Exercises (with Machine)
First Position: Lie on your back with your legs bent and your heels on the bar and your feet flexed; your knees should be squeezed together and your torso and arms are relaxed; as you inhale, fully extend your legs but be careful not to lock your knees; exhale as you come back down into first position.
Knee Stretch: With your feet flat against the shoulder rests, kneel on the carriage; your hands should be on the foot bar. Using your hands, push away; this gives your legs and back a good stretch.
All of these pilates knee pain relief exercises will help to strengthen your knee and help you become pain-free. Pilates reformer exercises can give you a bigger benefit by adding some resistance, and giving you a broader range of motion. Remember the proper breathing technique, and concentrate on your knee as you perform each exercise. This will help you achieve a mind-body connection and allow you to listen to what your body is telling you.
Once your muscles and joints are strengthened and lengthened, you will be able to walk with ease. You would not hear any cracking or crackling in your joints. As you become more comfortable with your routine, you can add more advanced moves.
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ABOUT THE AUTHOR
Singapore Pilates Central & Rehabilitation is an authentic Singapore Pilates Studio that specialises in using Pilates Pain Relief. Joanna uses various techniques like myofascial release, gyrotonic and pilates to nurse many of clients who has suffered from serious knee pain injuries. She uses these techniques as means to instant Pilates Pain Relief.