Learn how Pilates can cure knee pain and provide pain relief. Find out how doing targeted exercises can enhance the knee, especially for those who’ve weak knee, and knee injuries.
Pilates knee pain relief principles can be used for a variety of knee injuries such as Anterior Cruciate Ligament issues (ACL), weak knee, arthritis, and meniscus tear. There are six core Pilates principles. Each of these principles must be present while doing these knee exercises, for maximum healing and benefit.
Moving forward with this idea…
Aligning your body and bringing focus to the centre, between your lower ribs and pubic bone. Active engagement of this centering brings immediate form and improved posture. It is like the basis of a building. If the foundation is strong, the structure of the property will stand well.
Following a knee injury, Richard Painter was given new cartilage, ‘grown’ using cells from his own body. About 30,000 people in the UK suffer similar injuries each year. Here Richard, 48, and his surgeon, Professor George Bentley, describe the treatment to DAVID HURST. My problems started after I collided with another skier in France when I was 32 ? within hours my right knee had ballooned, filled with fluid. Three months later, on the squash court, my knee suddenly gave way …
Proper breathing technique helps to stabilize the trunk and releases neck tension. The continuous easy flow of breath makes it easier for the muscles to activate accordingly. When you inhale to prepare, you would exhale to extend or exert depending on the routines. In exhaling, the knee joint stays relaxed, as the muscles around it contract and activate to secure the knee joint. Pilates exercises like Eve’s Lunge will serve as a good example. There is no strain on the injured knee joint and yet it aids in improvement of strength.
It is important to understand alignment with respect to the knee. The centre of the knee cap should be kept in accordance with the fore foot. If you run an imaginary line from the centre of your knee cap, it should end at the place where the second and third toe is. Exercise like foot positions on the pilates reformer would be highly recommended. Rotation of the knee joint both outward and inward should be discouraged when doing knee tracking work.
Learn how to limit movements by engaging the right muscles to monitor the movement. Knee extension work with loaded springs should be carried out with active thigh muscles involved. It is too easy to straighten the knees and snap / lock. Muscle activation is usually absent when speed is involved. Tissue breakdown, pain, and injury can occur when movements aren’t limited and alignments are compromised.
Intense focus and awareness are essential for proper application. Usually a knee injury can be treated if the wrong movement is corrected. This allows the brain to be re-educated. The body also starts to acquire the proper way to perform an exercise correctly. Chronic pain can disappear when your body understand this awareness technique.
Your body needs to know how to operate in sync to perform each exercise. As your knee muscles and joints moves through a series of motion, with all of the foregoing elements together, then you have achieved true coordination. Coordination is a learned art and cannot be forced.
By performing specific knee exercises that deal with your knee injury, and using Pilates specialized equipment like the Reformer or Wunda chair, pain and swelling can be managed. In time, you’ll have better control over your body.
When your muscles are weak, they’re short and tight. Selected pilates knee exercises should start with stretching and lengthening to improve muscle tone and elasticity. As the muscles gain some length and flexibility is improved, knee strengthening exercises can be gradually introduced. This result is flexible strength.
Pilates for knee pain relief must be made with healing and health as the focus. It is different from a weight loss or a fitness program. Pilates instructors who’re well formed in the aspect of rehabilitation, will know how to plan your routines. As the knee improves and knee pain is no more a factor, other Pilates exercises can be introduced. This helps to arrive at a total body conditioning program that fits into a healthy lifestyle. This not only prevents any relapse, it also provides the knee to be strong and healthy.
Singapore Pilates Central & Rehabilitation is a Singapore Pilates Studio that provides pain relief for knee pain. Non evasive methods are used in the processing of knee pain and knee injuries.