Why Pilates is the Ultimate Support for Your Knees

Restore Balance | Move Smarter To Feel Better

If you’ve ever felt that sharp twinge while walking down stairs or a dull ache after a long day on your feet, you know how quickly knee pain can shrink your world. Because the knee is a "middle child" joint—sandwiched between the hip and the ankle—it often bears the brunt of misalignments elsewhere in the body.

At McKinney Movement Center, we believe that movement is medicine. But not just any movement—precise and intentional movement.

Our instructors are comprehensively trained in anatomy and biomechanics, ensuring that every leg pull or footwork series is tailored to your specific needs.

Let's Take A Look Inside The Knee

The knee is primarily a hinge joint, but its stability depends on a complex web of ligaments and cartilage:

- Ligaments (ACL, MCL, LCL, PCL): Think of these as the "straps" that hold your bones together.

- The Meniscus: The shock absorbers that prevent bone-on-bone friction.

Whether you are recovering from a meniscal tear, a ligament strain, or managing arthritis, the good news is our goals remain the same: create a supportive "sleeve" of muscle around the joint to take the pressure off the connective tissue.

Why Our Approach is Different with Pilates

We don’t just give you a list of exercises; we provide a bridge between clinical rehabilitation and functional fitness.

1. Pre-Op, Post-Op, and PT Collaboration -

We work closely with clients navigating Full or Partial Knee Replacements. Whether you’re "pre-habilitating" to make your recovery faster or transitioning out of Physical Therapy, our instructors understand the protocols needed to safely restore your Range of Motion (ROM).

2. The Power of Precision-

With a focus on both verbal and hands-on corrections, we ensure your alignment is spot-on.

We look for:

Genu Valgus (Knock-Knees): Where the knees collapse inward.
Genu Varum (Bow-Legs): Where the knees track outward.
Tibial Torsion: A twist in the lower leg bone that can wreak havoc on the joint.
Hyper-extension: Where the knee joint straightens backward beyond the normal, straight range of motion of 0 degrees.

These misalignments often lead to Patellar Mistracking, or instability, where the kneecap doesn’t slide smoothly in it's groove. By correcting your form and strengthening the proper muscles in real-time, we teach your body how to track correctly.

The Pilates "Secret Sauce" for Knee Health

It’s All in the Hips (and Core)

The knee is often a victim of weak glutes. If the hips are unstable, the thigh bone (femur) rotates inward, putting immense pressure on the knee. We focus on strengthening the hip abductors and extensors to create a solid foundation from above.

Balancing the Quads and Hamstrings

Many people are "quad-dominant," which can pull the kneecap out of alignment. We emphasize the Hamstring-to-Quad balance, ensuring the back of the leg is just as strong as the front. This balance acts as a natural brake for the knee joint, protecting it during movement.

Ankle Mobility = Knee Stability

If your ankle is stiff, the knee has to twist to compensate. We work on ankle dorsiflexion and calf flexibility to ensure that when you squat, lunge, or walk, the force is distributed evenly rather than jamming into your knee.

Get Started Today!

Ready to Move Without Fear?

Knee pain doesn’t have to be your "new normal." Whether you’re dealing with chronic arthritis or recovering from surgery, our anatomy-focused approach will help you rebuild your strength from the ground up.

References

Kawada, M., Takeshita, Y., Miyazaki, T., Nakai, Y., Hata, K., Nakatsuji, S., & Kiyama, R. (2020). Contribution of hip and knee muscles to lateral knee stability during gait. Journal of Physical Therapy Science, 32(11), 729–734. https://doi.org/10.1589/jpts.32.729
Levine, B., Kaplanek, B., & Jaffe, W. L. (2009). Pilates training for use in rehabilitation after total hip and knee arthroplasty: A preliminary report. Clinical Orthopaedics and Related Research, 467(6), 1468–1475.
Nascimento, L. R., Teixeira-Salmela, L. F., Souza, R. B., & Resende, R. A. (2018). Hip and knee strengthening is more effective than knee strengthening alone for reducing pain and improving activity in individuals with patellofemoral pain: A systematic review with meta-analysis. Journal of Orthopaedic & Sports Physical Therapy, 48(1), 19–31. https://doi.org/10.2519/jospt.2018.7365
Pilates Exercise Training before Knee Arthroplasty. (2025). Effect of Pilates exercise on health-related outcomes in patients with knee osteoarthritis: A systematic review and meta-analysis. Journal of Clinical Medicine, 14(10). [Access via PMC12509171]
The effectiveness of Pilates for partial anterior cruciate ligament injury. (2025). Physical Therapy in Sport, 16(3). [Level II Evidence]