Bramhall Pilates: Sore knees? Gentle Exercises & Tips for Osteoarthritis.

What Is Knee Osteoarthritis?

Osteoarthritis is caused by degeneration of the knee joint. Osteoarthritis breaks down cartilage, changes the shape of bone and causes inflammation, pain and restrictive movements. It may be difficult to straighten or bend the knee fully and this can be accompanied by a ‘grating’ feeling and a grinding or crackling sound on movement. Who Is Affected? According to the National Institute for Health And Care Excellence (NICE), osteoarthritis is the most common cause of knee pain in people over the age of 45, with 1 in 5 adults in this age group having knee osteoarthritis. The impact on daily life can be significant, causing limitations in movement, difficulty performing everyday tasks, and a decline in overall well-being. Does Exercise Help Osteoarthritic Knees?

Absolutely! The NHS states exercise is a key treatment for arthritic knees.

"Exercise is one of the most important treatments for people with osteoarthritis, whatever your age or level of fitness" – NHS

Pilates is an excellent choice for knee problems as it's low impact and gentle. It focuses on correct alignment, muscle strength and mobility. Certain pilates exercises can be uncomfortable if the knee can't fully straighten, bend or cope with too much load though. If you're experiencing discomfort, small tweaks can help.

1. Shoulder Bridge

The shoulder bridge is a classic Pilates exercise celebrated for its ability to strengthen the gluteals, hamstrings, and quadriceps (all muscles that support the knee). But arthritic knees may find the exercise challenging or uncomfortable. The traditional version aligns the ankle directly under the knee as shown in the picture above which can feel aggravating or painful. The modifications below can help.

Try taking the feet further towards the end of the mat. This simple adaptation increases the angle of the knee joint and makes the exercise more comfortable.

Shoulder Bridge With Feet Against A Wall

Or take the feet against a wall to reduce the sheer force.

2. Side Leg Lift

This exercise targets the gluteus medius at the side of the bottom as well as the muscles on the side of the legs. We need lots of strength work for the gluteus medius so this can be a very beneficial exercise but the knee can feel restricted and uncomfortable if it cannot fully straighten. Try the tweak below to see if it makes a difference.

Diamond Clam

Keeping both knees bent - an exercise called the 'diamond clam' - can have the same strengthening effect for the gluteus medius and can also feel better for the knee. In the diamond clam, both legs are kept bent. The top leg lifts and mirrors the bottom leg.

3. Front Leg Raise

This is not a traditional pilates exercise but can help to strengthen the quadriceps. This is often an exercise given by physios to promote strength and mobility around the knee.

1. Lie the knee over a bolster etc. Maintain good posture in the upper body.

2. Straighten the knee (think about the kneecap pulling up the leg) and float the leg off the bolster.

Living with knee arthritis doesn’t mean giving up on movement. With the right Pilates exercises, you can build strength, improve mobility, and support your joints for the long term. Start slow, listen to your body, and most importantly—stay consistent. Your knees will thank you! Join our Bramhall Pilates classes for personalized modifications