The insurance benefits and plan that I currently hold includes vision and fitness coverage, which is a phenomenal choice for me as I am in physical therapy for a torn meniscus in both knees. Using specific knee recovery equipment as well as tailored stretches, I am putting off surgery for a little while longer. Or, as an orthopedic said, “You have a few more miles on those knees before you need surgery.”
Along with physical therapy, I have begun working out again in the gym as the membership of the gym is completely covered under the fitness benefit. Naturally, I am not doing any exercises that put stress on my knees, but I am focused on strengthening my core and upper body. With only a few more sessions of physical therapy, I am considering adding Pilates to my workout routine. Firstly, I need to know if Pilates is good for bad knees as the meniscus will not be healed, but the muscles around them will be strengthened to support the injuries.
According to a report done by CNN Health, “Knees absorb about 1.5 times your body weight while walking on level ground. That jumps to 316% of your body weight while climbing stairs and 346% while descending stairs… To stave off knee pain, you primarily need strong quadriceps, hamstrings, glutes and calves… The low-impact, simple movements of Pilates were found to improve people’s mobility, gait and postural stability,”.
Based on this report, the following are some recommended Pilates exercises that may be helpful:
- Shoulder bridge prep
- Half roll-down
- Squat
- Straight leg raises
- Standing hamstring curl
Because Pilates is a low-impact workout that strengthens core muscles, improves balance and stability, it can assist in relieving pressure on knee joints as well as a beneficial form of exercise for people with knee pain or problems.
However, some moves may not be suited for certain injuries or conditions. For example, I am absolutely unable to do squats with my torn meniscus injuries, but I am able to handle the others. Most importantly though, I am always sure to get advice from my healthcare team first before implementing anything new to my exercise routine.
*Note: All content within this article is meant for informational purposes only and is in no way a replacement for professional medical or psychological advice or support. Seek immediate and appropriate care from a healthcare professional should you or a trusted loved one deem it necessary.
What is the best exercise for damaged knees?
Now that we have determined that Pilates is beneficial to add to an exercise routine if you have damaged or injured knees, let’s see what the medical professionals have to suggest in addition to what we have already discussed.
An orthopedic sports rehab facility discusses how to best approach exercises for damaged knees, “Following a well-structured conditioning program will also help you return to sports and other recreational activities.
Strength: Strengthening the muscles that support your knee will reduce stress on your knee joint. Strong muscles help your knee joint absorb shock.
Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.
Target Muscles: The muscle groups targeted in this conditioning program include:
- Quadriceps (front of the thigh)
- Hamstrings (back of the thigh)
- Abductors (outer thigh)
- Adductors (inner thigh)
- Gluteus medius and gluteus maximus (buttocks)
Length of program: This should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your knees. Performing the exercises two to three days a week will maintain strength and range of motion in your knees,”.
I’m eager to share my experience incorporating Pilates into my knee rehabilitation journey. It’s been incredibly rewarding, as I’ve noticed an increase in flexibility and a decrease in discomfort. A Pilates workout encourages slow, controlled movements focusing on alignment, which has been fantastic for my knee recovery. I’ve learned to listen to my body, modifying exercises when needed and ensuring I’m avoiding any potential strain.
In addition to Pilates, swimming has also been recommended to me. The buoyancy of water reduces the impact on my knees while providing a full-body workout. Engaging in these low-impact exercises has helped me stay active and maintain my fitness levels without compromising my knee health.
How to exercise with bad knees to lose weight at home
Unfortunately, since my knees have forced me to be less mobile, inactive, and I am making far fewer trips up and down my stairs than I used to, I have gained some unwanted weight. Although I am back in the gym working out, I cannot do all of the most effective weight loss exercises like those in a cardio workout.
Again, if I can focus on low-impact workouts like Pilates, cycling, swimming, or water aerobics, I might have better luck in losing the extra pounds gained by resting my knees.
Furthermore, incorporating mindfulness practices such as meditation or yoga can also complement your rehabilitation journey. These practices not only promote mental well-being but may also assist in managing pain, improving flexibility, and supporting overall recovery.
Additionally, by changing my diet to be geared towards anti-inflammatory benefits is crucial. Foods rich in omega-3 fatty acids, like salmon and walnuts, or those abundant in antioxidants, such as berries and leafy greens, can support joint health and potentially aid in weight management.
Engaging in a supportive community, whether online or in person, can provide motivation and encouragement. Sharing your experiences and learning from others who are also dealing with knee issues can be incredibly empowering and offer new insights into diverse rehab strategies.
Lastly, working with a certified personal trainer who specializes in injury recovery and preventive care has customized a fitness plan that aligns with my evolving needs, ensuring each session is both safe and effective.
Is Pilates good for bad knees
In conclusion, navigating knee injuries requires a multifaceted approach that includes strength-building, low-impact exercises like Pilates, mindful practices, and a supportive diet. Remember to embrace each small victory and remain patient in your recovery journey. By focusing on both physical and mental well-being, you can enhance your quality of life and work towards optimal knee health.