{"id":60554,"date":"2025-07-12T21:22:14","date_gmt":"2025-07-12T21:22:14","guid":{"rendered":"https:\/\/www.europesays.com\/us\/60554\/"},"modified":"2025-07-12T21:22:14","modified_gmt":"2025-07-12T21:22:14","slug":"the-5-best-pilates-exercises-to-strengthen-a-runners-knee","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/60554\/","title":{"rendered":"The 5 Best Pilates Exercises To Strengthen A &#8216;Runner&#8217;s Knee&#8217;"},"content":{"rendered":"<p><a href=\"https:\/\/www.huffingtonpost.co.uk\/entry\/how-to-run-5k-absolute-beginner_uk_68249178e4b021b5064a7094\" role=\"link\" class=\" js-entry-link cet-internal-link\" data-vars-item-name=\"I love running\" data-vars-item-type=\"text\" data-vars-unit-name=\"686b9e8be4b0762f74e1589d\" data-vars-unit-type=\"buzz_body\" data-vars-target-content-id=\"68249178e4b021b5064a7094\" data-vars-target-content-type=\"buzz\" data-vars-type=\"web_internal_link\" data-vars-subunit-name=\"article_body\" data-vars-subunit-type=\"component\" data-vars-position-in-subunit=\"0\" rel=\"nofollow noopener\" target=\"_blank\">I love running<\/a>, but I\u2019ll be honest; I\u2019ve been off for the past week with a terrible runner\u2019s knee. <\/p>\n<p>I know that engaging in <a href=\"https:\/\/www.huffingtonpost.co.uk\/v\" target=\"_blank\" class=\" js-entry-link cet-internal-link\" data-vars-item-name=\"strength training can help\" data-vars-item-type=\"text\" data-vars-unit-name=\"686b9e8be4b0762f74e1589d\" data-vars-unit-type=\"buzz_body\" data-vars-target-content-id=\"\/v\" data-vars-target-content-type=\"feed\" data-vars-type=\"web_internal_link\" data-vars-subunit-name=\"article_body\" data-vars-subunit-type=\"component\" data-vars-position-in-subunit=\"1\" rel=\"nofollow noopener\">strength training can help<\/a> to prevent the niggles and aches associated with jogging, and trying some squats and lunges <a href=\"https:\/\/www.huffingtonpost.co.uk\/entry\/anti-ageing-strength-training-review_uk_6821cb70e4b09e4e8c346d21\" role=\"link\" class=\" js-entry-link cet-internal-link\" data-vars-item-name=\"really has been useful\" data-vars-item-type=\"text\" data-vars-unit-name=\"686b9e8be4b0762f74e1589d\" data-vars-unit-type=\"buzz_body\" data-vars-target-content-id=\"6821cb70e4b09e4e8c346d21\" data-vars-target-content-type=\"buzz\" data-vars-type=\"web_internal_link\" data-vars-subunit-name=\"article_body\" data-vars-subunit-type=\"component\" data-vars-position-in-subunit=\"2\" rel=\"nofollow noopener\" target=\"_blank\">really has been useful<\/a>. <\/p>\n<p>However, according to Helen O\u2019Leary, a physiotherapist at <a href=\"https:\/\/complete-pilates.co.uk\/\" target=\"_blank\" role=\"link\" class=\" js-entry-link cet-external-link\" data-vars-item-name=\"Complete Pilates\" data-vars-item-type=\"text\" data-vars-unit-name=\"686b9e8be4b0762f74e1589d\" data-vars-unit-type=\"buzz_body\" data-vars-target-content-id=\"https:\/\/complete-pilates.co.uk\/\" data-vars-target-content-type=\"url\" data-vars-type=\"web_external_link\" data-vars-subunit-name=\"article_body\" data-vars-subunit-type=\"component\" data-vars-position-in-subunit=\"3\" rel=\"nofollow noopener\">Complete Pilates<\/a>, there are some pilates-based moves I should try in addition to <a href=\"https:\/\/www.huffingtonpost.co.uk\/entry\/how-to-improve-vo2-max-running-plan_uk_684184bae4b00b2e94c5fd8b\" role=\"link\" class=\" js-entry-link cet-internal-link\" data-vars-item-name=\"my current routine\" data-vars-item-type=\"text\" data-vars-unit-name=\"686b9e8be4b0762f74e1589d\" data-vars-unit-type=\"buzz_body\" data-vars-target-content-id=\"684184bae4b00b2e94c5fd8b\" data-vars-target-content-type=\"buzz\" data-vars-type=\"web_internal_link\" data-vars-subunit-name=\"article_body\" data-vars-subunit-type=\"component\" data-vars-position-in-subunit=\"4\" rel=\"nofollow noopener\" target=\"_blank\">my current routine<\/a>. <\/p>\n<p>\u201c<a href=\"https:\/\/doi.org\/10.2519\/jospt.2019.0302\" target=\"_blank\" role=\"link\" class=\" js-entry-link cet-external-link\" data-vars-item-name=\"The expert advice\" data-vars-item-type=\"text\" data-vars-unit-name=\"686b9e8be4b0762f74e1589d\" data-vars-unit-type=\"buzz_body\" data-vars-target-content-id=\"https:\/\/doi.org\/10.2519\/jospt.2019.0302\" data-vars-target-content-type=\"url\" data-vars-type=\"web_external_link\" data-vars-subunit-name=\"article_body\" data-vars-subunit-type=\"component\" data-vars-position-in-subunit=\"5\" rel=\"nofollow noopener\">The expert advice<\/a> from clinical practice guidelines on patellofemoral pain strongly recommends exercise therapy that includes a combination of hip and knee targeted exercise to reduce pain and improve patient-reported outcomes in the short, medium and long term,\u201d she said.<\/p>\n<p>\u201cHip abductor strengthening exercise <a href=\"https:\/\/www.frontiersin.org\/journals\/sports-and-active-living\/articles\/10.3389\/fspor.2024.1386456\/full\" target=\"_blank\" role=\"link\" class=\" js-entry-link cet-external-link\" data-vars-item-name=\"is recommended for\" data-vars-item-type=\"text\" data-vars-unit-name=\"686b9e8be4b0762f74e1589d\" data-vars-unit-type=\"buzz_body\" data-vars-target-content-id=\"https:\/\/www.frontiersin.org\/journals\/sports-and-active-living\/articles\/10.3389\/fspor.2024.1386456\/full\" data-vars-target-content-type=\"url\" data-vars-type=\"web_external_link\" data-vars-subunit-name=\"article_body\" data-vars-subunit-type=\"component\" data-vars-position-in-subunit=\"6\" rel=\"nofollow noopener\">is recommended for<\/a> runners with ITB compression syndrome for reducing pain and improving function,\u201d she added.<\/p>\n<p>With that in mind, here are her five top pilates-based runner\u2019s knees recovery movies: <\/p>\n<p><strong>1) Bridges<\/strong><\/p>\n<p><a href=\"https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/knee-strengthening-exercises#:~:text=Glute%20bridge,bottom%20down%20towards%20the%20floor.\" target=\"_blank\" role=\"link\" class=\" js-entry-link cet-external-link\" data-vars-item-name=\"As Bupa said\" data-vars-item-type=\"text\" data-vars-unit-name=\"686b9e8be4b0762f74e1589d\" data-vars-unit-type=\"buzz_body\" data-vars-target-content-id=\"https:\/\/www.bupa.co.uk\/newsroom\/ourviews\/knee-strengthening-exercises#:~:text=Glute%20bridge,bottom%20down%20towards%20the%20floor.\" data-vars-target-content-type=\"url\" data-vars-type=\"web_external_link\" data-vars-subunit-name=\"article_body\" data-vars-subunit-type=\"component\" data-vars-position-in-subunit=\"7\" rel=\"nofollow noopener\">As Bupa said<\/a>, performing a bridge can strengthen your knee by stabilising your hips and glutes. <\/p>\n<p>O\u2019Leary stated you can complete the move with the following steps: <\/p>\n<ul>\n<li>\n<p>Lie on your back with your knees bent and your heels elevated on a bench, pressing down into your heels to lift your bottom up off the mat.<\/p>\n<\/li>\n<li>\n<p>Articulate the spine one piece at a time as you roll your hips up.<\/p>\n<\/li>\n<li>\n<p>Pause at the top, then roll one piece at a time back down to connect to the mat. <\/p>\n<\/li>\n<\/ul>\n<p><strong>2) Side-lying hip abductions<\/strong><\/p>\n<p>Designed to strengthen your outer hips, thighs, and glutes, the move can increase all-important balance while you\u2019re running.<\/p>\n<p>Per O\u2019Leary, this is how it\u2019s done: <\/p>\n<\/p>\n<p><strong>3) Squats to calf raises with a weight<\/strong><a href=\"https:\/\/support.runna.com\/en\/articles\/7990558-bodyweight-squat-to-calf-raise-exercise-tutorial\" target=\"_blank\" role=\"link\" class=\" js-entry-link cet-external-link\" data-vars-item-name=\"\" data-vars-item-type=\"text\" data-vars-unit-name=\"686b9e8be4b0762f74e1589d\" data-vars-unit-type=\"buzz_body\" data-vars-target-content-id=\"https:\/\/support.runna.com\/en\/articles\/7990558-bodyweight-squat-to-calf-raise-exercise-tutorial\" data-vars-target-content-type=\"url\" data-vars-type=\"web_external_link\" data-vars-subunit-name=\"article_body\" data-vars-subunit-type=\"component\" data-vars-position-in-subunit=\"8\" rel=\"nofollow noopener\"><\/p>\n<p>Runna <a href=\"https:\/\/support.runna.com\/en\/articles\/7990558-bodyweight-squat-to-calf-raise-exercise-tutorial\" target=\"_blank\" role=\"link\" class=\" js-entry-link cet-external-link\" data-vars-item-name=\"explained\" data-vars-item-type=\"text\" data-vars-unit-name=\"686b9e8be4b0762f74e1589d\" data-vars-unit-type=\"buzz_body\" data-vars-target-content-id=\"https:\/\/support.runna.com\/en\/articles\/7990558-bodyweight-squat-to-calf-raise-exercise-tutorial\" data-vars-target-content-type=\"url\" data-vars-type=\"web_external_link\" data-vars-subunit-name=\"article_body\" data-vars-subunit-type=\"component\" data-vars-position-in-subunit=\"9\" rel=\"nofollow noopener\">explained<\/a> that this move benefits your glutes, hamstrings, quadriceps and calves \u2013 all of which are \u201cvital for running to allow you to transfer power down and into your stride.\u201d <\/p>\n<p>Here\u2019s how it\u2019s done: <\/p>\n<ul>\n<li>\n<p>Stand with your feet shoulder-width apart, arms down by your side, holding a dumbbell in each hand.<\/p>\n<\/li>\n<li>\n<p>Sit your hip bones down and back into a squat. As you rise up to stand, continue to rise up onto the balls of your feet.<\/p>\n<\/li>\n<li>\n<p>Lower your heels back down.<\/p>\n<\/li>\n<li>\n<p>Repeat.<\/p>\n<\/li>\n<\/ul>\n<p><strong>4) Donkey kicks<\/strong><\/p>\n<p><a href=\"https:\/\/www.huffingtonpost.co.uk\/v\" target=\"_blank\" class=\" js-entry-link cet-internal-link\" data-vars-item-name=\"Healthline said that\" data-vars-item-type=\"text\" data-vars-unit-name=\"686b9e8be4b0762f74e1589d\" data-vars-unit-type=\"buzz_body\" data-vars-target-content-id=\"\/v\" data-vars-target-content-type=\"feed\" data-vars-type=\"web_internal_link\" data-vars-subunit-name=\"article_body\" data-vars-subunit-type=\"component\" data-vars-position-in-subunit=\"10\" rel=\"nofollow noopener\">Healthline said that<\/a> donkey kicks can \u201ctarget the glutes in a way many other exercises can\u2019t,\u201d <a href=\"https:\/\/www.drronakpatel.com\/blog-munster-hinsdale-westmont-elmhurst-il\/how-strengthening-your-glutes-helps-your-knees-18061\/#:~:text=Strengthening%20your%20glutes%20normalizes%20hip,jump%2C%20squatting%2C%20or%20running.\" target=\"_blank\" role=\"link\" class=\" js-entry-link cet-external-link\" data-vars-item-name=\"which in turn improves your hip stability\" data-vars-item-type=\"text\" data-vars-unit-name=\"686b9e8be4b0762f74e1589d\" data-vars-unit-type=\"buzz_body\" data-vars-target-content-id=\"https:\/\/www.drronakpatel.com\/blog-munster-hinsdale-westmont-elmhurst-il\/how-strengthening-your-glutes-helps-your-knees-18061\/#:~:text=Strengthening%20your%20glutes%20normalizes%20hip,jump%2C%20squatting%2C%20or%20running.\" data-vars-target-content-type=\"url\" data-vars-type=\"web_external_link\" data-vars-subunit-name=\"article_body\" data-vars-subunit-type=\"component\" data-vars-position-in-subunit=\"11\" rel=\"nofollow noopener\">which in turn improves your hip stability<\/a> and decreases knee pain. <\/p>\n<p>These can be done, O\u2019Leary shared, in these four stages:<\/p>\n<ul>\n<li>\n<p>On all fours with hands under shoulders, with your knees underneath your hips, raise and bend one knee\u2019s heel towards your bottom and flex the foot.<\/p>\n<\/li>\n<li>\n<p>Keeping your weight spread between your opposite leg\u2019s hands, start to lift your working leg\u2019s heel up towards the sky, keeping the hip and knee bent, then lower back down to the start position.<\/p>\n<\/li>\n<\/ul>\n<p><strong>5) Standing terminal knee extensions <\/strong><\/p>\n<p>These aim to strengthen the knee directly. <\/p>\n<ul>\n<li>\n<p>Stand in a split stance with both knees bent and a loop resistance band above both knees. <\/p>\n<\/li>\n<li>\n<p>Keep your front knee bent and still while raising the back leg heel off the ground. Ensure your arms are holding onto a wall in front for stability.<\/p>\n<\/li>\n<li>\n<p>Keeping this start position, begin to straighten the back knee against the resistance band, maintaining the heel lift.<\/p>\n<\/li>\n<li>\n<p>Release, bending the knee.<\/p>\n<\/li>\n<li>\n<p>Repeat.<\/p>\n<\/li>\n<\/ul>\n<p><strong>Next, tackle the cause of your runner\u2019s knee<\/strong><\/p>\n<p>O\u2019Leary explained that common causes of a runner\u2019s knee include not sticking to a warm-up routine and jogging on hilly terrain.<\/p>\n<p>She also says we should \u201coptimise rest and recovery.\u201d<\/p>\n<p>After all, she says, \u201cLoad management is key.\u201d <\/p>\n<p>Speak to a physiotherapist if you\u2019re concerned about your running form or knee pain, and <a href=\"https:\/\/www.nhs.uk\/symptoms\/knee-pain\/\" target=\"_blank\" role=\"link\" class=\" js-entry-link cet-external-link\" data-vars-item-name=\"visit your GP\" data-vars-item-type=\"text\" data-vars-unit-name=\"686b9e8be4b0762f74e1589d\" data-vars-unit-type=\"buzz_body\" data-vars-target-content-id=\"https:\/\/www.nhs.uk\/symptoms\/knee-pain\/\" data-vars-target-content-type=\"url\" data-vars-type=\"web_external_link\" data-vars-subunit-name=\"article_body\" data-vars-subunit-type=\"component\" data-vars-position-in-subunit=\"12\" rel=\"nofollow noopener\">visit your GP<\/a> if the pain lasts for more than a few weeks.<\/p>\n","protected":false},"excerpt":{"rendered":"I love running, but I\u2019ll be honest; I\u2019ve been off for the past week with a terrible runner\u2019s&hellip;\n","protected":false},"author":3,"featured_media":60555,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[1198,210,1236,67,132,68],"class_list":{"0":"post-60554","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-running","11":"tag-united-states","12":"tag-unitedstates","13":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114842366517912403","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/60554","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=60554"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/60554\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/60555"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=60554"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=60554"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=60554"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}