Pilates is a form of exercise that is friendly to your knees. Very few motions are performed on your knees. While knee bending is a part of Pilates exercise, you can modify how deeply your knee bends and where you place your hands. Pilates provides isometric toning of the quadriceps and hamstring muscles, which can stabilize your knee.
Modifications
If you are in a Pilates class that performs a kneeling side kick, which is a side leaning movement performed on one knee and one hand, modify this with a front/back, which is performed while lying on your side. In both exercises, the top leg swings forward and backward horizontal to the floor. You will still receive the benefit of toning your hips and buttocks and challenging your balance. The one difference is the added core challenge of control when on the knee. Stand and balance in a sideways airplane position to mimic the kneeling side kick and to receive the extra core control benefit.
Bent Knee Hand Placement
A few Pilates movements require you to bend your knee all the way and place your hands on top of the knee or shins. If your knees do not bend to that degree, modify by placing your hands at the back of your thigh and near where your knee bends. Use this modification with movements like rolling like a ball, single leg stretch and double leg stretch. Avoid the advanced movement called rocking, which is performed on your stomach with your knees bent up and your hands wrapped around the side of your ankles. This particular movement places tension on the tops of the quadricep, kneecap and front of the kneecap where your quadricep ligaments attach to your shin. Replace the rocking movement with double leg kicks for similar benefits.
Isometric Quadricep Toning
Toning your quadricep muscle -- in the front of the thigh -- is healthy for your knees. Pilates provides this toning without joint impact. The basic Pilates stance is performed throughout the workout and uses your quadriceps in an isometric muscle contraction. Stand with your legs together. Rotate your thighs away from each other. Gently squeeze your buttocks, inner thighs and heels together. Your quadricep muscle flexes in this position. Movements like the roll up, the hundred, double straight leg stretch, corkscrew, spine twist, jackknife, up/down, small circles, side passe and hip circles are performed with this leg position.
Straightening
If your knee joint lacks range of motion and does not straighten, make modifications. For example, when performing a movement in a straight-leg seated position, like a spine twist or spine stretch, place a rolled-up towel under your knee for support.
References
- "Senior Fitness"; Aerobics and Fitness Association of America; 2008
- "The Pilates Body"; Brooke Siler; 2000
- "YMCA Pilates Instructor Manual"; YMCA of the USA"; 2004
- "Arthritis Today:; Lower Body Exercises: Dos and Don'ts
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