Pilates for Painful Knees- 30 minutes to Strengthen the Knees and Relieve Knee Pain
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- Опубликовано: 9 июл 2020
- This is a 30 minute pilates workout to relieve knee pain. It is for anyone who is experiencing issues with their knees and wants an exercise programme to safely strengthen them as well as help with knee pain relief. These exercises will focus on correct knee alignment and knee tracking as well as building strength in all the muscles that support the knees- lower leg muscles, upper leg muscles, muscles directly around the knee, the hip, glute and the core muscles. It can be used as part of Active recovery programme for people who are very sporty such as runners and dancers who are starting to get a few issues with their knees. I have also created this programme for people with arthritis in their knees who want a knee safe programme that will build strength in their legs whilst keeping them free of exercises that cause pain. Taking this class regularly and consistently will improve strength, mobility and awareness of correct knee alignment. And I would recommned it to be taken at least twice a week.
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Take care, Rachel x
#girlwiththepilatesmat #kneeexercises #pilates #kneepain
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Disclaimer: It is recommended that you consult your Doctor or Healthcare Professional before starting any exercise programme. If you experience any pain or discomfort during this workout you should stop immediately and if necessary seek medical attention. When participating in any exercise or exercise programme, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this video you understand and agree that Rachel Lawrence- The Girl with the Pilates Mat- will not be held responsible or liable for any injury or loss you may suffer as a result of undertaking the workout. 
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Just wanted to add my thanks to all the others. This is the best video for arthritic knees that I have found. I have been doing it daily for 3 weeks now, I went from hobbling around to pain free trail walks now! My dog thanks you too. Tremendous gratitude.
How wonderful to know, thank you for sharing and I acould no tbe happier for you 🤗
Min from taxi same problem it's 3yrs
Dear Rachel. I am in my late seventies and for years have been walking 5km early mornings and then following online yoga classes. December 2023 I came across your lovely channel and followed a few classes. I did your January 2024 challenge and am now following your seniors playlist. I love all your ballet moves and especially liked the barre class that I followed last week. I always as a young child wanted to learn ballet but it never happened. Well, here I am at 77 following you on RUclips doing all the positions. This knee class incorporated many exercises that I have done with a physiotherapist for knee issues. All the toe exercises really help my arthritis. Thank you so much for all the choices your channel has. I notice also that you have many knee exercise classes available. As a retired teacher I can say that you are an excellent teacher. You enable your students to flow from one position to the other with ease. Thank you so much for giving people of all ages a chance to practice Pilates on your channel. 🥰
My left knee has been in pain since Last November, stepping on/off buses, climbing subway stairs & just standing from chair or bed -- VERY PAINFUL. I did this Pilates workout once and immediately after finishing I felt energy around my knees, running up thighs & down calves. By end of night I was standing up from chairs with no effort, no pain! I've tried many other workouts for knees and after just one (1) session with this workout my legs feels fantastic! Thank you so very much Ms. Girl With Pilates Mat.
😊
Same problem as mine 3yrs back but I want to try
Ohhh wow 😊 I finished this workout upstairs, came down to the kitchen for breakfast AND realised : Hey ! I just came down the stairs in a normal way (not sideways) + NO PAIN !
Unbelievable ! I tried again 😅 And yesss I was able to come down again without any pain. That's... Miraculous ! 🎉😂
Thank you so much.
Much ease and peace to you ❤
Ps Your pace and voice are soothing.
This is the best workout I have found for knee pain.
Thank you so very much, love and gratitude 🥰🙏
Thanks for such a great workout, really clear and well paced, just as you think you can’t do anymore a change in move and surprise you can! Much appreciated.
Thanks for that lovely feedback - and also for your donation! ❤️
Thank.U Rachel...I have arthritis so it really helps...I have passed it on to all my girlfriends...U are amazing Veroncia...Canada
Hi Rachel, I am an active 65 yr old who swam every morning. When lockdown happened I found your videos and now do Pilates every morning. It has been my new routine during this time and I just want to thank you for helping to keep me active and sane! I am now hooked on Pilates and will continue with you classes as we get back to the ‘new normal’. Thank you so much. Jackie from N Ireland.
Thanks for sharing Jackie. That is a wonderful positive lockdown story, so glad you have found a love of Pilates and will keep going. It'll keep you strong and flexible. Keep up the great work and thank you for sharing your story. Roll on the 'new normal' 😊
Strained knee healing well much stronger after 3 weeks knee work outs thank you
1
It is very helpful for my knee pain.
I injured my knee a couple of weeks ago while walking on an icy pavement. I was already doing a couple of your routines so tried this. Along with gentle walking (not on ice!) I am finding that this is slowly building up its strength. I hadn't done Pilates before lockdown but am really enjoying it.
Brilliant class which is helping my knees, hips and groin pain.Rachel you are an excellent teacher, thank you.
Praise the Lord for the wonderful help may God bless you abundantly and fulfill all your heart's desires.
Thank you so much! Im quite emotional as I have suffered with both my knees being in immense pain all the time even when lying down. I was trying to lose weight doing a lot of walking. I have a desk job so my legs constantly bent and some how under each knee cap felt like it was on fire all the time. Could no longer do zumba or running. I could no longer weight bare going upstairs and holding the banister for dear life climbing up. Pregnancy and now carrying a new born baby up and down stairs is so painful until now. A total of 3 years I have been suffering with my knees and after this video session I felt relief like a Godly miracle had taken place. Thats no exaggeration at all! God bless you for this video. I have now done this video 3 times and i am no longer taking medicines or relief creams or pain killers and i can go almost walk up the whole stair case without pain. Sending love and good karma your way. Im mow sending this video to all my friends and family and i will do this video everyday from now on.
Lots of Love x x ❤️🙏 Thank you x x x
hi i am from India been doing lot of excercises especially since ive done knee replacement on my left leg now my right knee is giving trouble i have started doing ur excercises they are helping me immensely thanks
I have done a lot of videos that incorporate a lot of these movements , but this video takes the time to explain the moves in unhurried way! The instructor is excellent. By the ay am 77 years old .
Hello Rebecca, thank you for your comments, much appreciated. I am delighted my vidoes are useful for you. best wishes 😊
Thank you Rachel, I’ve been doing this video before my total knee replacement surgery that was 6 weeks ago, I’m also now doing it between my regular scheduled PT. It has really helped my healing and keep is my thinking 🤔 process in the positive direction. Hugs 🤗
Now this was a really challenging workout! Thanks for really changing the sessions. I have exercised for 50 years and you are the first instructor that mixed the workouts on a regular basis, so it doesn't become boring
I have just stumbled on this exercise class, and I am pressed. I am going to replay the video and see how I get on with actually doing them.
Malta calling!Thank you Rachel!
Done this 2 times this week and I've seen lot of improvement on my knee injury! Thank you so much!!!!
Wonderful! 🤗
I'm doing this 4 times a week. Its really made a difference! Thank you girl with the pilates mat!
Thank you for this knee workout and seniors standing workouts. Love them all from Toronto,Canada!!
So grateful for your wonderful classes.We are indebted to you!
Thank you Rachel - that really helped me. Will be doing this one regularly x
2 months post partial knee replacement, transitioning from Physical Therapy to you. Much appreciated, really life enriching exercises. Thank you Rachel!
Congratulations Lynn. Delighted to have you join me. Wishing you a speedy recovery and welcome to pilates. It’s going to be a wonderful journey 😊🤗
Thank you...loved this class!
I am also doing your 60+pilates. Thank you. I am already feeling the positive effects of the beginners class. Physical and mental. I feel good.
Thk you for showing this exercise !
Thank you Rachel for another great workout! My knees feel stronger each time!
Thank You Rachel!!!!!!
Thank u so much for teaching me I have done exercises with u n I really enjoyed
I m having knee pain n ur teaching remove my pain n strengthen my bones n muscles
Iwill do every day n will cure myself
U explain so nicely thank u v much
May god bless u 🙏🏻
Thank you very much for your excellent lessons You are by far the best Pilates teacher I ever met.
You’re welcome Maike and thank you so much for your comment, very kind of you to tell me. Have a wonderful day, Rachel 😊
I thank God first and then you for this helpful exercises. So far i find this video the best of all I've come across with to help us with knee pain. God bless you.
Just perfect for my two weak areas. Thank you x
I love your sessions.I am 78 and do most of them!
Thank you so much Rachel. After years of stiffness in my knees, hips, and pelvic area, I feel so much better after doing this routine as well as your other workouts for seniors.
As a 73 year old with distinctly dodgy knees, I thought your session on Pilates for Painful Knees was brilliant: I'm sure it will make a difference.
I have done your other videos,but this one speaks to my body so well.!Thank you.
Thank you Rachel. This was perfect!!! Some similarly from my PT. You are on it and knees feeling much better than when I started this morning🙇♀️
Great workout that closely resembles what my physio has given me to do. I'll definitely keep with it.
Hi Rachel,
Just want to say how much I am benefiting from your Pilates especially the knees as I have osteoarthritis, I can now walk two or more miles without too much pain, I also send your links to people who I know suffers too,
Thank you so so so much, you are very inspirational and very clear with your instructions, I so admire you and will carry on,🤗😘
Yolanda xx
Done thanx very much 4 yr time giving us exersices be blessed👏👏❤❤💋💋
Hi there, I just want to say that this is the best video I've found for my knees. I'm 64, and I've always been very active, but recently I was diagnosed with osteoarthritis in my knees. Now I'm struggling with this new normal. I just completed your video for the first time, and I swear I feel a difference in my knees already! Definitely less stiffness and pain. Amazing! This will be my go to from now on. And I'll be checking out your other videos, as well. Thank you!
Thanks Rachel, I absolutely felt so much relief after this.
Hi Rachel! This workout for the knees is awesome! It takes away the throbbing pain I have, but I must do it at least 2 x’s a week. I have been looking for a workout that I can manage and I have been following you since lockdown! I really like that you follow up on the breathing all throughout the routine. Thank you so very much!
Love this workout! Perfect as I rehab bilateral knee replacement
So glad 🤗 Well done 🤗
These videos have been helping me a lot during the lockdown. I turned 69 during this isolation time and am feeling the creaks and pains quite a lot. The knee routine is brilliant and I have really enjoyed all of the ones I have done. Anne from WA USA
Thanks Rachel for the workouts over the past few week. Been brilliant and covering a lot of problem areas many of us suffer with. With some I may struggle but I just do them to my ability and that's what it about, keeping the body moving . xx
Absolutely Eileen, you got it in one. Just do what you can and keep moving the body! couldnt have said it better myself 😊
Still doing this old favourite and love it, thank you Rachel
Love this video. I have serious OA in my left knee and this exercise video makes my knee sigh with relief!
I am going to do this regualr hope to help my knee pain.
This is one of my favorites, it always makes my knees feel better. Thank you for posting it!
Great great class! It really helps painful, weak knees.
This is my go to along with my physio now. Moved on from senior knees video. Thank you 🙏
Missed the class just got home from hospital my husband just had a knee replacement. Just tuned in and you are doing knee exercise what a way to end my day, will do the class first thing in the morning. Looks like a great class.
Wonderful, thank you Patricia. I hope your husband is well. I have filmed a chair workout that would be good for him when he's started his physio. Hope you enjoy the class!
Thanks Rachel he is doing well, had his first physio session and they were amazed at how well he is doing in such a short time. I will check with the physio when he can start the video that you have sent. Thanks again have a fantastic weekend. 😊
This is excellent! Thank you, thank you, thank you.
Well explained, beautifully paced and sequenced. A video that really works. Thank you, Rachel.
Thank you so much. I've neglected my pilates routine during lockdown and my knees are paying for it. This has helped so much already.
Dear Rachel, Thank you this Knee exercise! My right knew has been painful for some time. I found your special exercise for painful knees, and have only done it 3-4 times. However, it seems to be helping my knee pain. Thank you! Thank you! June Seat, Missouri, USA
Thank you Rachel. I enjoy your classes and feel stronger since I started watching you. Still working on flexibility and balance.
Thank you for this exercise. Looking forward to watching more stretches for the knee and hopefully a torn meniscus soon.
I love your video classes! Thank you!
Hello Rachel, I'm 73 and used to keep fit by doing 5 gym classes a week and walking. I tried to keep going during the lockdown and unfortunately hurt my knee by jumping around on the carpet (doing body combat). It took a long time to get a diagnosis and now I know the kneecap needs re-aligning. I've been given some exercises, but think your routine will be more helpful. Thank you very much for your video. My gym classes won"t be available for a while, so I'll have to do something on my own. At this stage I'm not sure what I shouldn't do as I don't want to upset my knee again...
Hello Marcela, sorry to hear about your knee injury. This video and the seated knee video are very gentle and low impact so they should be fine for you. I've used these exercises with peope wirh severe knee arthritis, and all manner of knee injuries. Do of course, take care and the golden rules is- if anything hurts, don't do it. look after yourself, Rachel 😊
Loved the routine ! It is helping my inflammation in the right knee, the swelling, and strengthening the muscles around the knee. I also love the circle at top left, photo of you and your dog ! Sweeeeet.
Such a simple n we'll thought if and yet so effective. Thanks much.❤
Really glad you liked it. Thank you 😊
Thank you so much for this knee workout. I will definitely be doing it on a regular basis. Have an awesome day and stay safe!!
You're so welcome! And you Ann, take care😊
You are a wonderful teacher. Thank you so much for sharing your expertise with us ❤
Thank you.. a pleasure to follow your Pilates..-and stretches! Has helped so much! Thank you🌞
Tack så mycket ❤
I did it again and loved it thoroughly. Thank you!
I’m doing these knee exercises every second morning. My knees are improving. I do another of your classes on the other days. Thank you so much for sharing your brilliant classes. Cheers. Ann Gallagher from Ireland.
Thank you Rachel. I have been recovering from tendonosis in my right knee for a year now. I have had several months of physical therapy with steady improvement. This exercise routine left my knee feeling great. I'm sure it will continue to strengthen my knee as well. This is a video I will do often. :)
Hi Kim, that’s really good to hear. I’m so pleased your knee felt great afterwards. Great to know you’ll be doing it often. Wishing you a wonderful recovery from your tendonosis 😊
This is amazing......Having started the standing pilates for seniors I needed to also find something to help strengthen painful knees...and here you are!! Thank you
Hi Rachel
I am excited to have found your chanel. The idea of stsnding classbis great. I find it hardvto get up and down off the floir.
However i will be able eventually.
I love how you do the breathing and how you explain everything. Best wishes Di Jarrett in Adelaide Australia
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Thankyou for your precise instructions, great work out for my arthritic knees, getting more mobility each time
My 2 knees are arthrosic and painful but i am so happy i was able to do these exercises! I don’t know yet about the results but i really enjoyed being in touch and in control of my hips, legs and knees! Thank you so much!
I love this knee focus workout since I have very bad knees and 250 lbs this workout was very good and able to do thank you 🙏
Thank you Rachel, this was a great workout to help strengthen my knees! My knees are really bad and very painful most of the time.
Brilliant session.Thank you some .
Rachel you have me doing exercises I had no idea I was capable of. Thank you so much❤
Great pilates workout that helped me properly stretch out my knees after lots of 10k walks and a sore knee.
Thank you so much for this Rachel. Perfectly timed as I've been having problems with both knees in the last couple of weeks. Will certainly include these in my weekly routines. Hope you're ok and look forward to seeing you back very soon. Catherine x
You're so welcome Catherine. This is one of those videos you can just keep doing when the knees need a little help. Looking forward to you joining me live on Fridays when you can. Take care x
Absolutely love this focus on the knees as have OA in both .So important to keep alignment as my physio has said . Helps to be more aware of posture too. Thank you so much this really helps me stay flexible and move with less pain .
Absolutely! So pleased to hear you found this helpful for your OA. Keep going Sue, best wishes 😊
Appreciate that you talk us through each movement so we can follow along better while laying on the floor further from the computer screen.
Great explanations! THANK YOU.
Thank you so much! I felt a great relief.
I am 71 years old and 8 months out post total knee replacement and still experience stiffness, pain and swelling. I have added this Pilates workout to my swimming regime and after 2 sessions have noticed a difference! Thank you!
oldi..............................................................
Thank you, thank you! You are a god send! (Hugs from America!)
Thank you rachel for pilates.
Thank you. Your Pilate helps my knees so much staying flexible and stronger.
Wow just did this for the first time and I can already feel the improvement in my right knee that has a small meniscus tear. I’ll definitely keep doing this one till my knee recovers. Thank you so much for making this video!!!
This is the first Pilates workout I tried that did not aggravate my pain yet I felt like I had a great challenging workout. Thank you so much 🙏🏼
Excellent. After some success with years of physio prescribed exercises for sciatica, lower back and arthritic knees I have only been doing this and a few others of your sessions for a few days and the payback is already evident. A great addition to and even improvement on the physio. Felt better than ever on a 6 mile walk yesterday.
Thank you from way Across the Pond. Second time and I decided to subscribe. I think the thing I love the best is there is no music! No matter how soothing, my brain doesn't need the music to feel inspired. Just your calm, empathetic voice. 20 minutes is perfect for my short attention span and busy life.
This is a very good workout. I love listening to your voice counting out the repetitions. Thanks very much!
Thanks a lot Rachel, I am so happy you uploaded this video, I have started doing these exercises. Yes exactly I am sticking to you. Not enough words to express my gratitude, your great, I love the way you guide. Love take care, Grace
Wonderful! And bless you Grace, thank you for watching and sticking with me. You take care too 😘
Thank you. Loved it
Yeah! Thanks Rachael - just what my knees need.
So glad!
Absolutely brilliant! Really helped my knees. Thanks Rachel
Thsnkyou - really enjoyed very much!!
🥰 love it !thank you 🙏🏻
Hi Rachel, I don't follow your live classes because there are too early for me (I'm in the States) but let me tell you that during the lockout I found you online and you are by far my favorite. You are a great teacher. Congratulations and thank you so very much!
Fantastic - I have overdone it with aerobic exercise and now have a knee issue - this is a fantastic help during recovery.
Thank you for your knee video. I wish I'd found it after my knee op. I love your videos because they make me feel strong, they challenge me without being too much. Wish you all good things.