Let’s talk knees

Many of my clients suffering from arthritis ask for guidance on exercises that will be beneficial to ease knee pain- so I thought this month, I’d offer a few exercises for those that may like them..

Pilates exercises are generally low impact, meaning they put minimal stress on the joints. This can be particularly advantageous for individuals with arthritis, as it reduces the risk of exacerbating joint pain.

Pilates focuses on strengthening the muscles around the knees and throughout the body, which can help provide greater support to the joints. Strong muscles can help stabilize the knee joint and reduce stress on the arthritic areas.

Pilates exercises often incorporate stretching and movements that promote flexibility and joint mobility. This can be especially beneficial for individuals with arthritis, as it can help improve range of motion and reduce stiffness in the affected joints.

Pilates emphasizes proper alignment and posture, which can help alleviate stress on the knees and other joints. By improving overall body mechanics, Pilates may help reduce pain and discomfort associated with arthritis.

Pilates places a strong emphasis on core strength and stability, which is essential for supporting the spine and maintaining proper body alignment. A strong core can also help alleviate pressure on the knees by improving overall body mechanics.

Here are some Pilates exercises that are generally considered safe and effective for individuals with knee pain:

• Leg Circles:

  • Lie on your back with legs extended.

  • Engage your core and lift one leg toward the ceiling.

  • Make small circles with your leg, keeping the movement controlled and fluid.

  • Repeat in both directions, then switch legs.

• Oyster:

  • Lie on your side with your knees bent and hips stacked.

  • Keep your feet together and lift the top knee toward the ceiling while keeping your pelvis stable.

  • Lower the knee back down with control.

  • Repeat on both sides.

• Bridging:

  • Lie on your back with knees bent and feet flat on the floor.

  • Engage your core and lift your hips toward the ceiling, forming a straight line from knees to shoulders.

  • Lower back down with control.

  • Make sure to avoid overarching your lower back.

• Inner Thigh Leg Lift:

  • Lie on your side with your bottom leg bent for support and your top leg extended straight.

  • Lift the top leg toward the ceiling, focusing on using the inner thigh muscles.

  • Lower back down with control.

  • Repeat on both sides.

• Standing Quadriceps Stretch:

  • Stand tall, holding onto a support if needed.

  • Bend one knee and bring your heel toward your buttocks, grasping your ankle with your hand.

  • Keep your knees close together and gently press your hip forward to deepen the stretch in the front of your thigh.

  • Hold for 20-30 seconds, then switch legs.

• Pilates Squats:

  • Stand with feet hip-width apart, toes pointing forward.

  • Engage your core and slowly lower into a squat, keeping your knees aligned over your ankles.

  • Keep your chest lifted and your weight in your heels.

  • Rise back up to standing, squeezing your glutes at the top.

  • Repeat for several repetitions.

This last weekend I did a dry run of my first offered retreat in Plymouth! Click for a preview of what is ahead- it really was an awesome long weekend. I cannot wait to repeat -alongside clients already signed up! There are 3 spaces left for March 28th,29th and 30th 2025- one of them could have your name on it…

Just to note the Pilates workshops can be booked as a stand alone and own choice of hotel selected. I have designed this retreat as a ‘Just Add Option Package’.

Class Update

121 Studio Classic Mat sessions- Fully Booked

121 Reformer sessions- one block available starting 8th July for 4 weeks (£160 Mondays 5pm)

One space available for All Saints Didcot class from 5-6pm on a Thursday.

All other Public Classes are currently fully booked. Please drop me a line to go on the waiting list.

August Studio Session

All classes are now full for the Summer period when Public sessions are on pause. Booking links will be sent out at the end of June to secure the spaces to those signed up.

This conversation between Dr Chatteree and Professor Michael Norton was so interesting in my opinion- hence the share!

It is all about the role that rituals play in our health and wellbeing. The distinction between rituals and routines are discussed.

With May being Mental Health Awareness month I thought it might be helpful. The podcast suggests that positive habit forming provides order and structure, which in turn can help us manage overwhelm and stress.

I hope you enjoy!