Doctors at the New York University Hospital for Joint Diseases report encouraging results for knee-replacement patients who use Pilates exercises in pre-operative and post-operative scenarios. A specific protocol is in use at NYU to strengthen knee joints, build muscle memory and increase the range of motion before surgery, shortening the recovery process after surgery. Pilates expert Lynne Robinson recommends using similar techniques to stabilize and protect the knee joint from injury whether you are a candidate for knee replacement or not.
The Big Picture
The knee works in concert with the joints above and below it, according to Robinson, author of "The Official Body Control Pilates Manual." She says that overall alignment of the body affects the workload on the knee, so those looking to stabilize this joint to avoid knee injuries need to be conscious of the body as a whole.
Knee Folds
Learning to move your legs while keeping your core stable will reduce the work on your knees in daily life, according to Robinson. Lie on a mat with your knees bent and feet flat. Float one knee up until it points toward the sky. Do not allow your back to rock during this movement. Float the knee down, and try this exercise on the second leg. Perform this exercise up to 10 times on each leg.
Passe Developpes
This exercise strengthens the quadriceps muscles around the knee, protecting it from injury. Perform this movement from the same position as knee folds. While keeping your spine stable, float one knee up to point toward the sky. Squeeze your thigh muscles as you extend your leg, reaching the toes toward the sky. Lower your straight leg to the floor, then slide the foot in toward the hip to come back to your start position. Repeat with your other leg, alternating for 10 repetitions on each leg.
Pillow Squeeze
While lying on your mat, with your feet flat, place a small pillow between your bent knees. Exhale as you squeeze the pillow with your knees. Do not allow your lower back to arch. Inhale as you release the pressure. Lengthen your spine a bit during the next repetition, without allowing the back to arch. Repeat this exercise 10 times. This movement pattern engages the inner thigh and the pelvic floor, balancing out the musculature around the knee, says Robinson.
Bridge
This exercise strengthens the muscles around the knee in a balanced fashion. Keep the pillow between your knees and slide your feet directly under them for the bridge exercise. Pushing your feet into the mat, lengthen your spine and peel your tailbone up an inch off the mat. Lower your hips back down. Try again three to five times, increasing your movement a few inches in each repetition. Your goal is to peel one vertebra off the mat at a time, while gently squeezing the pillow. In your final bridge position, your spine and thighs should create one long line.
References
- NYU Hospital for Joint Diseases: Rehabilitation after Total Hip and Knee Arthroplasty - A New Regimen Using Pilates Training
- "The Official Body Control Pilates Manual"; Lynne Robinson, Helge Fisher, Jacqueline Knox and Gordon Thomson; 2001
