A Pilates instructor shares that these six exercises aided in their recovery from knee injuries, enabling them to run without pain once more.
Hey there! Anna Mounsey-Jennings shares her inspiring journey of returning to running after a knee injury. She discovered the healing power of reformer Pilates and now, as a Pilates instructor, helps others with similar issues.
Her days are filled with classes that leave her feeling taller, more stable, and pain-free. As she delved deeper into understanding her body, she found exercises that boosted her hip and knee strength and mobility, ultimately letting her resume running without pain.
Pilates can be a game-changer for runners with weak and injury-prone knees. Quad dominance and kinetic chain injuries caused by imbalances or dysfunction can trigger knee problems. But thanks to Pilates, imbalances are addressed, and stabilizer muscles around the knee joint are strengthened.
Here are the top exercises Mounsey-Jennings recommends to strengthen weak knees:
- Single-leg calf raise: Stand on a step with one foot and lower your heel, then raise back up. Aim for 8-12 reps on each side.
- Single-leg bridge: Lie on your back with your knees bent, and extend one leg while keeping both knees level. Lift your hips by driving through your heel, then lower under control and repeat for 8-12 reps on each side.
- Step-up: Stand facing a bench, step up with one foot, then lower and repeat for 8-12 reps, switching legs after.
- Glute band side step: Use a mini resistance band for a quarter squat, then step side to side until your glutes feel on fire.
- Scooter: Lower into a quarter squat, then extend one leg behind you, pulse, and return, repeat on the other side.
- Hamstring extension: Lie on your back and press through your heels, then lift your hips and step your feet back and forth for 30-60 seconds to work your hamstrings.
These exercises, done consistently with patience and perseverance, should help you get back to running pain-free. Just make sure you've got the all-clear from a healthcare professional before starting any new exercises. Happy healing!
I like to mention that clamshells, modified bridges, seated leg lifts, heel slides, and quadruped hip extensions are other popular Pilates exercises recommended for strengthening weak knees. Focusing on alignment, avoiding deep bends, engaging your core, and progressing gradually are essential for safe and effective recovery. As always, consult a healthcare provider or certified instructor before starting new exercises, especially if you have existing injuries.
Science plays a crucial role in Mounsey-Jennings' approach to health-and-wellness and fitness-and-exercise. Her experience with Pilates, a form of therapies-and-treatments, led to a deep understanding of women's health, particularly in enhancing knee and hip strength for running. In addition to the exercises she recommends, such as single-leg calf raisers, glute band side steps, and hamstring extensions, other Pilates exercises like clamshells, modified bridges, seated leg lifts, heel slides, and quadruped hip extensions are also beneficial for those seeking to strengthen weak knees. Maintaining proper alignment, avoiding deep bends, engaging the core, and progressing gradually are essential for safe and effective recovery. However, it's always advisable to consult a healthcare provider or certified instructor before starting new exercises, especially if one has existing injuries. Nutrition plays a significant role in overall health, and a balanced diet is crucial for supporting the fitness-and-exercise routine. Men's health, too, can benefit from the lessons learned from Mounsey-Jennings' journey, illustrating that Pilates can be an effective tool in addressing fitness concerns and enhancing sports performance.
