Pilates Plie
Pilates Plies are one of the most powerful exercises to reduce knee pain and strengthen the quadriceps muscle group. When the quads are constantly being strengthened in a shortened position, the muscles start to pull on the knee, compressing the joint and causing knee pain. These tai-chi-style plies strengthen the quads in a lengthened position, rebalancing the muscles and releasing tension on the knee. As a bonus, this exercise hydrates and loosens the sheets of fascia that surround the thighs, glutes, and lower back — realigning connective tissue fibers and helping to maintain the rebound action in your hips and knees!
Get the most out of this exercise:
Keep your knees directly over your ankle. Too wide of a stance compresses the knee joint. Too narrow stresses the tendons surrounding the kneecap. Bend only as deeply as you can without pain. The Goldilocks zone should look like a house, with your shins as sturdy walls supporting a gently sloping roof.
Turn out from your hips – not your feet! This ensures that there is no torsion to your knee. Instead, as you stand on the sole of your foot, your knees and toes will automatically line up in the same direction.
Pull up in your spine and out of your hips. This will help to decompress the spine and the hips and improve your posture.
Is Pilates good for arthritis in the knee?
Pilates offers a safe approach to alleviating symptoms and supporting healthy knees affected by arthritis. By enhancing body awareness, strengthening muscles, reducing pain, and correcting postural imbalances, it provides multifaceted benefits for those experiencing knee arthritis.
For those managing symptoms associated with arthritis, Pilates offers an alternative to traditional forms of exercise, with some research showing regular Pilates can be more effective than standard exercise at reducing pain in the knee.
Pilates can also play a preventative role for those who may be at risk of developing osteoarthritis of the knee by providing low-impact exercise to strengthen the muscles and supportive structures of the knee and improving mechanics and loading patterns. Furthermore, for those who may have undergone a total knee replacement as a treatment for knee osteoarthritis, Pilates is a great rehabilitation tool post-operatively.
Looking for the Best Pilates Studio in Upper East Side?
At ChaiseFitness, we believe that anyone can be fit—no matter what skill level or body type. This belief inspired the creation of our patented Reinvention Method, which is for everyone—the athlete, the dancer, the beginner, the advanced, the rebuilder. We blend Pilates, ballet, and strength training and equip you with a chair and overhead bungees so that you work out all your muscles every time. We are located in Upper East Side in Manhattan. For more information, you can contact us at (973)996-2063, or visit our website.
