Pilates for Painful Knees- 30 minutes to Strengthen the Knees and Relieve Knee Pain

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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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Stay safe, stay well and enjoy every moment of this day,
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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Опубликовано:

9 июл 2020

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Комментарии : 379

@lbeauchamp57 2 года назад

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.

@TheGirlWithThePilatesMat 8 месяцев назад

How wonderful to know, thank you for sharing and I acould no tbe happier for you 🤗

@nothembangoma3213 Месяц назад

Min from taxi same problem it's 3yrs

@bigdee12k 2 года назад

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.

@judyweinheber6197 10 месяцев назад

😊

@nothembangoma3213 Месяц назад

Same problem as mine 3yrs back but I want to try

@eleanorkerr5709 5 месяцев назад

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 RU-vid 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. 🥰

@steffyjustin5108 Месяц назад

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.

@user-kx5be9uc1f 6 месяцев назад

This is the best workout I have found for knee pain.

@mrb257 3 года назад

Malta calling!Thank you Rachel!

@michelletowers9623 3 года назад

Thank you for this knee workout and seniors standing workouts. Love them all from Toronto,Canada!!

@lizosas5162 3 года назад

Thank You Rachel!!!!!!

@francesoha2062 4 года назад

So grateful for your wonderful classes.We are indebted to you!

@EdwynUK 3 месяца назад

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.

@TheGirlWithThePilatesMat 3 месяца назад

Thanks for that lovely feedback - and also for your donation! ❤️

@juliekenny4789 4 года назад

Thank you Rachel - that really helped me. Will be doing this one regularly x

@anitabrizendine3456 3 года назад

Thank you Rachel for another great workout! My knees feel stronger each time!

@emilye4936 Год назад

Thanks Rachel, I absolutely felt so much relief after this.

@mjohnson6322 3 года назад

This is excellent! Thank you, thank you, thank you.

@kathysylvester7681 3 года назад

Thank you...loved this class!

@jilldancer8837 Год назад

Still doing this old favourite and love it, thank you Rachel

@pathilton2626 3 года назад

Brilliant class which is helping my knees, hips and groin pain.Rachel you are an excellent teacher, thank you.

@premilabenjamin4444 2 года назад

Praise the Lord for the wonderful help may God bless you abundantly and fulfill all your heart's desires.

@Rye31722 3 года назад

Thank you, thank you! You are a god send! (Hugs from America!)

@alfagetti2 Год назад

Well explained, beautifully paced and sequenced. A video that really works. Thank you, Rachel.

@lizmcdermott9711 3 года назад

Just perfect for my two weak areas. Thank you x

@lauriecanning9314 2 года назад

Thank you.. a pleasure to follow your Pilates..-and stretches! Has helped so much! Thank you🌞

@jeanrothman8516 2 года назад

I love your video classes! Thank you!

@Menaka1979 Год назад

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

@francesoha2062 3 года назад

I have done your other videos,but this one speaks to my body so well.!Thank you.

@SuperJosyan Год назад

I did it again and loved it thoroughly. Thank you!

@theresaanderson3391 3 года назад

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.

@nancyauthor1 5 месяцев назад

This is one of my favorites, it always makes my knees feel better. Thank you for posting it!

@putticweet Месяц назад

Thank you so very much, love and gratitude 🥰🙏

@angieemmett3114 Год назад

You are a wonderful teacher. Thank you so much for sharing your expertise with us ❤

@mrb257 2 года назад

Brilliant session.Thank you some .

@zena-knittingbeans7973 4 года назад

This is my go to along with my physio now. Moved on from senior knees video. Thank you 🙏

@zafubeyene4688 Год назад

Tack så mycket ❤

@zabnol 2 года назад

Great great class! It really helps painful, weak knees.

@evelynmontez3565 Год назад

Rachel you have me doing exercises I had no idea I was capable of. Thank you so much❤

@veronicaromano8535 4 года назад

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!

@tammyross1399 3 года назад

Thank you Rachel. I enjoy your classes and feel stronger since I started watching you. Still working on flexibility and balance.

@annettejohnston4545 Год назад

Thank you so much this help a lot.🙏🏽❤️

@amittalpade5328 3 года назад

Thank you for this exercise. Looking forward to watching more stretches for the knee and hopefully a torn meniscus soon.

@veronicaswartz8988 3 года назад

Thank.U Rachel...I have arthritis so it really helps...I have passed it on to all my girlfriends...U are amazing Veroncia...Canada

@pfarmer7589 2 года назад

Thank you, now it’s up to me to keep it up!

@lindaclarke6230 3 года назад

Thankyou for your precise instructions, great work out for my arthritic knees, getting more mobility each time

@yolandabrown4663 4 года назад

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

@LilyMarsWrites 3 года назад

I don't have knee issues generally but strained my knee the other night and wanted a workout that would stretch out and strengthen the knee without overtaxing it. This was perfect! You always have a video that's exactly what I need. Thank you, Rachel!

@marieduvanced2058 2 года назад

🥰 love it !thank you 🙏🏻

@user-db6eh8wh3g 4 месяца назад

Love it and thank you!

@rhodachinni7949 3 года назад

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 🤗

@helencommander4219 3 года назад

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

@anngallagher2282 4 года назад

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.

@omaredgarmaggiolo2072 3 года назад

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.

@judithyates7423 3 года назад

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.

@mrb257 3 года назад

I love your sessions.I am 78 and do most of them!

@sophie874 Год назад

Thank you so much Rachel it work ❤

@niruporecha2412 2 года назад

Thank you. Loved it

@myrnamarell4497 2 года назад

Forever grateful for this knee workout. 👊🏼👍🏻🌵😷😷😷👏🏻🇺🇸

@symphony357 Год назад

This is a very good workout. I love listening to your voice counting out the repetitions. Thanks very much!

@genesistaveras8000 3 года назад

Thank you so much! I felt a great relief.

@jennypappa5643 Год назад

I enjoyed this one so so much!!!!

@2emmss 3 года назад

Great workout that closely resembles what my physio has given me to do. I'll definitely keep with it.

@AnneRavanona Год назад

Great pilates workout that helped me properly stretch out my knees after lots of 10k walks and a sore knee.

@tatianaac93 3 года назад

Done this 2 times this week and I've seen lot of improvement on my knee injury! Thank you so much!!!!

@TheGirlWithThePilatesMat 8 месяцев назад

Wonderful! 🤗

@bellaeusebio849 Год назад

Thank you. Your Pilate helps my knees so much staying flexible and stronger.

@shahparijan4569 2 года назад

Thanks a lot you are a good teacher

@robdevilliers666 3 года назад

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.

@helensimpson8160 3 года назад

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.

@fernmcdonough8440 Год назад

Excellent, thank you! Just what I was looking for

@mariyamnuruddin7691 3 года назад

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

@large9623 3 года назад

Hi, Rachel. Thanks for your video - great help

@susanlaborde3609 2 года назад

Thanks Rachel, that was awesome from Canada.

@dianaking4889 2 года назад

I feel this will really help and thank you Diana

@sheridavis6605 2 года назад

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🙇‍♀️

@mrsgrek Год назад

Fantastic, thank you.

@zahraabdmoulaie2024 5 месяцев назад

Thanks for your lessens .❤🎉

@juneseat2285 3 года назад

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

@laura1415 4 года назад

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!

@habibollahabdollahi8430 2 года назад

Thank you rachel for pilates.

@mostlyodd1 3 года назад

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.

@lynnsari592 3 года назад

2 months post partial knee replacement, transitioning from Physical Therapy to you. Much appreciated, really life enriching exercises. Thank you Rachel!

@TheGirlWithThePilatesMat 3 года назад

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 😊🤗

@jonriding332 3 года назад

I'm doing this 4 times a week. Its really made a difference! Thank you girl with the pilates mat!

@eileenorourke7428 4 года назад

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

@TheGirlWithThePilatesMat 4 года назад

Absolutely Eileen, you got it in one. Just do what you can and keep moving the body! couldnt have said it better myself 😊

@richmond20house 4 года назад

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

@TheGirlWithThePilatesMat 4 года назад

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

@diannejarrett6185 3 года назад

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 ..

@rebeccamatro5065 4 года назад

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 .

@TheGirlWithThePilatesMat 4 года назад

Hello Rebecca, thank you for your comments, much appreciated. I am delighted my vidoes are useful for you. best wishes 😊

@christinemcnamara2832 5 месяцев назад

This is an excellent video and one of the best I have come across. I have just started a day ago and already can see an incremental difference so thank you so much . I have now subscribed.

@hanneslvkr3472 3 года назад

Very helpful for my knees, I am so happy 😀 I found your channel I do a lot of the exercise every week 😉

@1mysweetpea 2 года назад

have done this exercise a few times now and can feel the benefit Thank you

@KeziahGibbonsGuided Год назад

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.

@k.j.atwood7505 Год назад

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.

@user-kh7qz6zn2r 8 месяцев назад

What a fabuluos workout... thank you so much! This is the best I've done of any online videos. I'm subscribing to your channel and looking forward to more. My knees are beginning to be arthritic and I'm really wanting to stop that process and keep them moving well ... so I'm very happy to find you.

@angelaharris9111 Год назад

Excellent exercise for the knees it works immediately!!!

@nimamakki4961 Год назад

Wonderful, Thank you so much.🙏🏻🌹🌹🌹💜💙☘️❤️

@phyllisgrellman4741 2 года назад

This was wonder’ Thank You

@bokeh326 Год назад

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!!!

@jackiehunter4332 4 года назад

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.

@TheGirlWithThePilatesMat 4 года назад

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' 😊

@diannefarthing2125 4 года назад

Strained knee healing well much stronger after 3 weeks knee work outs thank you

@crismarc9791 3 года назад

@kunjosingh 4 месяца назад

It is very helpful for my knee pain.

@kriswares181 3 года назад

Omg Thankyou so much Rachel …. I have knee issues and I am going to try to do this more ❤️❤️

@alexandraazovtseva8267 Год назад

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 🙏🏼

@anitabrizendine3456 3 года назад

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.

@suecook2634 4 года назад

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 .

@TheGirlWithThePilatesMat 4 года назад

Absolutely! So pleased to hear you found this helpful for your OA. Keep going Sue, best wishes 😊