Having sore knees is unfortunately a common experience and you are not alone. According to the Cleveland Clinic, 18 million patients visit a doctor or a clinic due to knee pain annually. This includes pain caused by:

  • overuse
  • osteoarthritis
  • tendinitis
  • bursitis
  • meniscus tears
  • sprained knee ligaments

The best knee injury prevention starts with becoming familiar with your own body and learning how to exercise correctly. If you have chronic knee pain due to arthritis, it’s best to stick to low-impact exercises which are gentle on your knees. 

To ease  your knee pain, it’s important to strengthen  the muscles surrounding the joint such as your:

  1. Feet 
  2. Ankles 
  3. Calves
  4. Quads
  5. Hamstrings,
  6. Glutes 
  7. Hips 
  8. Core muscles. 

Below are some exercises that I recommend. I suggest that you use your Pilates ball for these. The mini ball will provide your knees with an anchor and help you work your quadriceps.

  1. Ball Squeeze

Lie down on your back and raise your thighs. Put your heels against the wall for stability. Put the Pilates Ball in between your inner thighs and exhale as you press your inner thighs into the ball. Hold the contraction for 5 seconds and slowly release the contraction on the ball. 

Do this for 10-15 reps. 

This exercise will help you activate your Vastus Medialis Obliques (VMOs), one of the four quadriceps muscles.

  1. Bend and Extend

Lie down on your back and raise your thighs. Put your heels against the wall for stability. Put the Pilates Ball in between your inner thighs and then exhale and extend your legs long towards the ceiling. Hold the muscle contraction for  5 seconds and slowly bend the knees  back to the starting position.

Do this for 10-15 reps. 

  1. Internal and External Rotation

Lie down on your back and extend your legs towards the ceiling. Put the Pilates Ball in between your ankles. Brace your core muscles and then Inhale slowly rotate your legs internally and then exhale as you rotate  your legs out. Keep tension on the Pilates ball as you move your legs in and out.   Stop, reset and  then go back to the starting position. 

Do this for 10-15 reps. 

Do these exercises 4 or 5 days a week, if possible. Pay close attention to your form and stop if you feel any sharp or severe pain. Remember, your goal should be to regain strength and not  cause further injury!

Don’t have a fitness ball yet? Head over to my shop: https://jgpilates.co/

Love these exercises? I’m excited to hear about it! Please leave a comment below. 

Jessica Guevara

Jessica Guevara

Hey there, I'm Jess and I worked for Pilates studios and gyms worldwide for over 9 years, gaining insights into designing the best core & pelvic floor workouts. I’ve managed to help thousands of busy moms achieve their flat stomach goals...After 9 years in this industry, I became known as waist cincher.
Jessica Guevara

Jessica Guevara

Hey there, I'm Jess and I worked for Pilates studios and gyms worldwide for over 9 years, gaining insights into designing the best core & pelvic floor workouts. I’ve managed to help thousands of busy moms achieve their flat stomach goals...After 9 years in this industry, I became known as waist cincher.

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