{"id":124418,"date":"2024-11-11T01:11:52","date_gmt":"2024-11-10T18:11:52","guid":{"rendered":"https:\/\/hotvideos24.online\/?p=124418"},"modified":"2024-11-11T01:11:52","modified_gmt":"2024-11-10T18:11:52","slug":"how-pilates-can-help-with-knee-pain","status":"publish","type":"post","link":"https:\/\/hotvideos24.online\/?p=124418","title":{"rendered":"How Pilates can help with knee pain"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<\/p>\n<div data-editable=\"content\" itemprop=\"articleBody\" data-reorderable=\"content\">\n<p data-uri=\"cms.cnn.com\/_components\/editor-note\/instances\/cm2ozqg6r00093b6mo62dwo4f@published\" data-editable=\"text\" data-component-name=\"editor-note\" class=\"editor-note vossi-editor-note inline-placeholder \" data-article-gutter=\"true\">\n    <strong><em>Editor\u2019s note:\u00a0<\/em><\/strong><em>Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.<\/em>\n<\/p>\n<p>\n    <cite class=\"source__cite\"><br \/>\n      <span class=\"source__location\" data-editable=\"location\"\/><br \/>\n      <span class=\"source__text\" data-editable=\"source\">CNN<\/span><br \/>\n        \u00a0\u2014\u00a0<br \/>\n    <\/cite>\n<\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm2oxhfhy000m2cnp9j9kcb67@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            Aching knees are surprisingly common. While you may be tempted to hang out on the couch if one or both of your knees hurt, exercise \u2014 Pilates in particular \u2014 may be a much better option. It all depends on the reason for your pain.\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm3as2lhf001e3b6mmuq46ckk@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            About 25% of adults experience knee pain, according to a <a href=\"https:\/\/www.aafp.org\/pubs\/afp\/issues\/2018\/1101\/p576.html\" target=\"_blank\" rel=\"noopener\">2018 study<\/a> published in the journal American Family Physician. The report also found the prevalence of knee pain has increased 65% over the past 20 years.\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm39luinw00023b6mt5nmo6cf@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            <a href=\"https:\/\/www.niams.nih.gov\/health-topics\/osteoarthritis\" target=\"_blank\" rel=\"noopener\">Osteoarthritis<\/a> is often the cause of knee pain, especially for women and older adults, according to the <a href=\"https:\/\/www.arthritis.org\/diseases\/more-about\/osteoarthritis-of-the-knee\" target=\"_blank\" rel=\"noopener\">Arthritis Foundation<\/a>. But sore knees may also result from an injury, weak or tight muscles, obesity, overuse, or muscle imbalances.\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm2oxhhqs00003b6my966qckc@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            \u201cEstablishing a correct diagnosis is super important,\u201d said Dr. Adam Kreitenberg, a rheumatologist and internal medicine physician at Rheumatology Therapeutics Medical Center in Tarzana, California. \u201cYou\u2019ll want to know if the pain is from, say, a fracture, <a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/torn-meniscus\/symptoms-causes\/syc-20354818\" target=\"_blank\" rel=\"noopener\">meniscus tear<\/a>, osteoarthritis or <a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/rheumatoid-arthritis\/symptoms-causes\/syc-20353648\" target=\"_blank\" rel=\"noopener\">rheumatoid arthritis<\/a>.\u201d\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm39luyoh00043b6mir6ul7et@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            Knee pain from poor <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5908324\/\" target=\"_blank\" rel=\"noopener\">biomechanics<\/a> is the driver behind much of the knee issues seen by Shari Berkowitz, a biomechanist and founder of The Vertical Workshop, a studio in New York\u2019s Westchester County that provides continuing education to Pilates instructors.\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm39luyoh00053b6mj4utziqb@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            \u201cPeople have a malalignment, and then irritation or strains occur,\u201d Berkowitz said. \u201cOver many years, it can be compounded into a catastrophic injury like a muscle tear, or it can become something that affects the cartilage and turns into osteoarthritis.\u201d\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm39luyoh00063b6ml0livr9c@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            If you experience sudden knee pain, it\u2019s probably best initially to rest your knee, Kreitenberg said. But you don\u2019t want to be immobile for too long. \u201cIn the long term, that results in weakness and muscle atrophy,\u201d he said. \u201cWorking on strengthening the supporting structures of the knee, particularly the surrounding muscles, can frequently help relieve stress on the injured area, and help with flexibility and pain.\u201d\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm3axq3k200013b6momivoqpp@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            Pilates exercises can be beneficial in warding off knee pain. The regimen was deemed significantly effective at reducing pain associated with knee osteoarthritis and osteoporosis, back pain, and neck pain in a systematic review published in the March 2022 edition of the journal <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34028164\/#:~:text=Pilates%20was%20significantly%20effective%20(p,%2C%20osteoporosis%2C%20and%20knee%20OA.\" target=\"_blank\" rel=\"noopener\">Musculoskeletal Care<\/a>.\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm2ozwvgh000s3b6mrrpq55v8@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            Even those with no knee pain can benefit from strengthening the structures supporting the knees since these joints are the largest in the body and quite complex. They are also extraordinarily powerful, absorbing a lot of force from daily activities, a process known as <a href=\"https:\/\/www.jospt.org\/doi\/10.2519\/jospt.2018.7459\" target=\"_blank\" rel=\"noopener\">knee loading<\/a>.\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm3asp4mj001o3b6mtphdk3jp@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            Knees absorb about 1.5 times your body weight while walking on level ground. That jumps to 316% of your body weight while climbing stairs and 346% while descending stairs, according to an <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0021929010002095\" target=\"_blank\" rel=\"noopener\">August 2010 study<\/a> published in the Journal of Biomechanics.\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm39lvana000b3b6m6e108jln@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            To stave off knee pain, you primarily need strong <a href=\"https:\/\/my.clevelandclinic.org\/health\/body\/22816-quad-muscles\" target=\"_blank\" rel=\"noopener\">quadriceps<\/a>, hamstrings, glutes and calves, Kreitenberg said. It\u2019s also helpful to have strong hip joint muscles. \u201cEverything is connected,\u201d he said. \u201cIf you have a weakness in any area of your body, it can cause poor alignment and excessive force on areas where you don\u2019t want it.\u201d\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm39lvana000d3b6msgtavc2x@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            The low-impact, simple movements of Pilates were found to improve people\u2019s mobility, gait and postural stability in a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8440877\/\" target=\"_blank\" rel=\"noopener\">September 2021 meta-analysis<\/a>.\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm3ayq1gc00053b6m5jvc4wqm@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            Here are five easy exercises to try.\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm39lvana000f3b6msv88uv0w@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            Lie on your back with your knees bent and your feet on the floor. Make sure your feet are parallel and a fist apart, Berkowitz said. <a href=\"https:\/\/www.cnn.com\/2021\/06\/23\/health\/breathing-pain-relief-posture-movement-wellness\/index.html\">Breathe from your diaphragm<\/a> and <a href=\"https:\/\/www.cnn.com\/2024\/01\/09\/health\/how-to-engage-your-core-wellness\">engage your core<\/a>, then lift your pelvis and spine off the floor. Hold for five breaths and then lower back down.\n    <\/p>\n<div data-uri=\"cms.cnn.com\/_components\/video-resource\/instances\/cm3aqhbnc000i3b6mat58cwg8@published\" data-component-name=\"video-resource\" data-editable=\"settings\" class=\"video-resource\" data-fixed-ratio=\"16x9\" data-parent-uri=\"cms.cnn.com\/_components\/video-resource\/instances\/h_04974e2e2121a839904717ffd05fbf6b@published\" data-video-id=\"health\/2021\/11\/29\/exercise-to-do-every-day-lbb-orig-ff.cnn\" data-media-id=\"me41d8c736921f5a9ba71ed368f498afe287ca4f74\" data-live=\"\" data-analytics-aggregate-events=\"true\" data-custom-experience=\"\" data-asset-type=\"hlsTs\" data-auth-type=\"none\" data-content-type=\"mediasource-clip\" data-medium-env=\"prod\" data-autostart=\"disabled\" data-show-ads=\"true\" data-source=\"CNN\" data-featured-video=\"true\" data-headline=\"WATCH: Have tight hamstrings? The breathing bridge can help\" data-has-video-player=\"true\" data-description=\"Mobility coach Dana Santas demonstrates the most important exercise in all of the programs she creates: the breathing bridge. It improves breathing, restores pelvic alignment, releases tension and boosts overall movement.\" data-duration=\"02:32\" data-source-html=\"&lt;span class=&quot;video-resource__source&quot;&gt; - Source:&#10;                &lt;a href=&quot;https:\/\/www.cnn.com\/&quot; class=&quot;video-resource__source-url&quot;&gt;CNN&lt;\/a&gt;&#10;    &lt;\/span&gt;\" data-fave-thumbnails=\"{&quot;big&quot;: { &quot;uri&quot;: &quot;https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/211011151900-lbb-breathing-bridge-01.jpg?q=x_0,y_0,h_1080,w_1919,c_fill\/h_540,w_960&quot; }, &quot;small&quot;: { &quot;uri&quot;: &quot;https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/211011151900-lbb-breathing-bridge-01.jpg?q=x_0,y_0,h_1080,w_1919,c_fill\/h_540,w_960&quot; }  }\" data-vr-video=\"false\" data-show-html=\"&lt;!-- unable to render partial show without a supplied context --&gt;\" data-byline-html=\"&lt;div data-uri=&quot;cms.cnn.com\/_components\/byline\/instances\/byline_h_04974e2e2121a839904717ffd05fbf6b-video-resource@published&quot; class=&quot;byline&quot; data-editable=&quot;settings&quot;&gt;&#10;&#9;&#9;&lt;div class=&quot;byline__images&quot;&gt;&#10;&#9;&#9;&lt;\/div&gt;&#10;&#9;&#9;&lt;div class=&quot;byline__names&quot;&gt;&#10;&#9;&#9;&#9;&lt;span class=&quot;byline__name&quot;&gt;Faye Chiu&lt;\/span&gt;&#10;&#9;&#9;&lt;\/div&gt;&#10;&lt;\/div&gt;\" data-timestamp-html=\"&lt;div&#10;  class=&quot;timestamp vossi-timestamp&quot;&#10;  data-uri=&quot;cms.cnn.com\/_components\/timestamp\/instances\/cm3aqhbxb000m3b6mw7j7qlk7@published&quot;&#10;  data-editable=&quot;settings&quot;&#10;&gt;&#10;  Updated&#10;        12:28 PM EST, Sun November 10, 2024&#10;    &lt;\/div&gt;\" data-check-event-based-preview=\"\" data-is-vertical-video-embed=\"false\" data-network-id=\"\" data-publish-date=\"2021-11-30T03:57:23Z\" data-video-section=\"health\" data-canonical-url=\"https:\/\/www.cnn.com\/videos\/health\/2021\/11\/29\/exercise-to-do-every-day-lbb-orig-ff.cnn\" data-branding-key=\"life-but-better-fitness\" data-video-slug=\"exercise to do every day LBB orig ff\" data-first-publish-slug=\"exercise to do every day LBB orig ff\" data-video-tags=\"\" data-details=\"\">\n<div data-uri=\"cms.cnn.com\/_components\/video-player\/instances\/h_04974e2e2121a839904717ffd05fbf6b@published\" data-unselectable=\"true\" data-title=\"\" data-show-ads=\"true\" data-is-vertical-video-embed=\"false\" data-custom-experience=\"\" data-component-name=\"video-player\" data-autostart=\"disabled\" data-is-vertical-video=\"false\" data-fixed-ratio=\"16x9\" data-headline=\"WATCH: Have tight hamstrings? The breathing bridge can help\" data-auth-type=\"none\" data-video-resource-parent-uri=\"cms.cnn.com\/_components\/video-resource\/instances\/h_04974e2e2121a839904717ffd05fbf6b@published\" data-live=\"\" data-content-type=\"mediasource-clip\" data-video-resource-uri=\"cms.cnn.com\/_components\/video-resource\/instances\/cm3aqhbnc000i3b6mat58cwg8@published\" data-poster-image-override=\"{&quot;big&quot;: { &quot;uri&quot;: &quot;https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/211011151900-lbb-breathing-bridge-01.jpg?q=x_0,y_0,h_1080,w_1919,c_fill\/h_540,w_960&quot; }, &quot;small&quot;: { &quot;uri&quot;: &quot;https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/211011151900-lbb-breathing-bridge-01.jpg?q=x_0,y_0,h_1080,w_1919,c_fill\/h_540,w_960&quot; }  }\" data-video-id=\"health\/2021\/11\/29\/exercise-to-do-every-day-lbb-orig-ff.cnn\" data-media-id=\"me41d8c736921f5a9ba71ed368f498afe287ca4f74\" data-duration=\"02:32\" data-description=\"Mobility coach Dana Santas demonstrates the most important exercise in all of the programs she creates: the breathing bridge. It improves breathing, restores pelvic alignment, releases tension and boosts overall movement.\" data-check-event-based-preview=\"\" data-network-id=\"\" data-publish-date=\"2021-11-30T03:57:23Z\" data-video-section=\"health\" data-canonical-url=\"https:\/\/www.cnn.com\/videos\/health\/2021\/11\/29\/exercise-to-do-every-day-lbb-orig-ff.cnn\" data-branding-key=\"life-but-better-fitness\" data-video-slug=\"exercise to do every day LBB orig ff\" data-first-publish-slug=\"exercise to do every day LBB orig ff\" data-video-tags=\"\" class=\"video-resource\">\n<div id=\"player-cms.cnn.com\/_components\/video-player\/instances\/h_04974e2e2121a839904717ffd05fbf6b@published\" class=\"video-resource__wrapper\">\n<div class=\"video-resource__image\">\n<div data-uri=\"cms.cnn.com\/_components\/image\/instances\/cm3aqhwny000u3b6mhwhjmlmm@published\" class=\"image image__hide-placeholder\" data-image-variation=\"image\" data-name=\"LBB breathing bridge 01\" data-component-name=\"image\" data-observe-resizes=\"\" data-breakpoints=\"{\" image--eq-extra-small=\"\" data-original-ratio=\"0.5625\" data-original-height=\"1080\" data-original-width=\"1920\" data-url=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/211011151900-lbb-breathing-bridge-01.jpg?q=w_1920,h_1080,x_0,y_0,c_fill\" data-unselectable=\"true\">\n<div class=\"image__container \" data-image-variation=\"image\" data-breakpoints=\"{\" image--eq-extra-small=\"\">\n       <picture class=\"image__picture\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/211011151900-lbb-breathing-bridge-01.jpg?q=x_0,y_0,h_1080,w_1919,c_fill\/w_1280\" alt=\"LBB breathing bridge 01\" class=\"image__dam-img image__dam-img--loading\" onload=\"this.classList.remove('image__dam-img--loading')\" onerror=\"imageLoadError(this)\" height=\"1080\" width=\"1920\"\/><\/picture>\n    <\/div>\n<\/div><\/div>\n<\/p><\/div>\n<\/div>\n<div class=\"video-resource__details\">\n<p>WATCH: Have tight hamstrings? The breathing bridge can help\n                <\/p>\n<\/p><\/div>\n<\/div>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm2ozwzao000v3b6mq8p2qysh@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            In this Pilates exercise, you begin by sitting upright on a mat with your knees bent at a 90-degree angle and your feet flat on the floor. Place your hands under your knees with your elbows out to the side, Berkowitz said, then lightly round your spine. Inhale and roll your pelvis and spine away from the legs until your arms are straight, then exhale and roll your pelvis and spine back up.\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm39lvq5r000j3b6mubwnuhzr@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            Stand with your feet and legs parallel to one another and shoulder width apart. Lower yourself down, as if sitting in a chair, making sure to press your heels into the floor.\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm3as9znp001j3b6mos6cbpmt@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            It\u2019s also important to keep the middle of your knees in line with the middle of your feet, which is the space between your second and third toe joints. Hold, then rise.\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm39lvq5r000k3b6moh35v1cd@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            \u201cYou want that proper knee and foot alignment,\u201d Berkowitz said. \u201cThis is a huge component of why knee problems develop.\u201d\n    <\/p>\n<div data-uri=\"cms.cnn.com\/_components\/image\/instances\/cm39murc5000x3b6m575fjt5y@published\" class=\"image image__hide-placeholder\" data-image-variation=\"image\" data-name=\"GettyImages-1387941751.jpg\" data-component-name=\"image\" data-observe-resizes=\"\" data-breakpoints=\"{\" image--eq-extra-small=\"\" data-original-ratio=\"0.664\" data-original-height=\"1992\" data-original-width=\"3000\" data-url=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/gettyimages-1387941751.jpg?c=original\" data-editable=\"settings\">\n<div class=\"image__container \" data-image-variation=\"image\" data-breakpoints=\"{\" image--eq-extra-small=\"\">\n       <picture class=\"image__picture\"><source height=\"1992\" width=\"3000\" media=\"(min-width: 1280px)\" srcset=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/gettyimages-1387941751.jpg?q=w_1110,c_fill\/f_webp\" type=\"image\/webp\"><source height=\"1992\" width=\"3000\" media=\"(min-width: 960px)\" srcset=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/gettyimages-1387941751.jpg?q=w_1015,c_fill\/f_webp\" type=\"image\/webp\"><source height=\"1992\" width=\"3000\" media=\"(min-width: 480px)\" srcset=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/gettyimages-1387941751.jpg?q=w_1160,c_fill\/f_webp\" type=\"image\/webp\"><source height=\"1992\" width=\"3000\" media=\"(max-width: 479px)\" srcset=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/gettyimages-1387941751.jpg?q=w_680,c_fill\/f_webp\" type=\"image\/webp\"><img decoding=\"async\" src=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/gettyimages-1387941751.jpg?q=w_1110,c_fill\" alt=\"While performing a squat, pay attention to proper form so that the middle of the knee is in line with the middle of the foot.\" class=\"image__dam-img image__dam-img--loading\" onload=\"this.classList.remove('image__dam-img--loading')\" onerror=\"imageLoadError(this)\" height=\"1992\" width=\"3000\" loading=\"lazy\"\/><\/source><\/source><\/source><\/source><\/picture>\n    <\/div>\n<\/div>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm39lvq5r000m3b6mqbshk47c@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            Lie on your back with your right knee bent.\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm3aryvdv001b3b6ml9nfv7wb@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            Engage your abdominal muscles and, keeping your chest open, squeeze the muscles in your left thigh and lift your left leg up to the same height as your bent right knee. Hold, then slowly lower. Repeat on the opposite leg.\n    <\/p>\n<div data-uri=\"cms.cnn.com\/_components\/image\/instances\/cm39muu92000z3b6mvrggpbhc@published\" class=\"image image__hide-placeholder\" data-image-variation=\"image\" data-name=\"GettyImages-1094563586.jpg\" data-component-name=\"image\" data-observe-resizes=\"\" data-breakpoints=\"{\" image--eq-extra-small=\"\" data-original-ratio=\"0.667\" data-original-height=\"2001\" data-original-width=\"3000\" data-url=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/gettyimages-1094563586.jpg?c=original\" data-editable=\"settings\">\n<div class=\"image__container \" data-image-variation=\"image\" data-breakpoints=\"{\" image--eq-extra-small=\"\">\n       <picture class=\"image__picture\"><source height=\"2001\" width=\"3000\" media=\"(min-width: 1280px)\" srcset=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/gettyimages-1094563586.jpg?q=w_1110,c_fill\/f_webp\" type=\"image\/webp\"><source height=\"2001\" width=\"3000\" media=\"(min-width: 960px)\" srcset=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/gettyimages-1094563586.jpg?q=w_1015,c_fill\/f_webp\" type=\"image\/webp\"><source height=\"2001\" width=\"3000\" media=\"(min-width: 480px)\" srcset=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/gettyimages-1094563586.jpg?q=w_1160,c_fill\/f_webp\" type=\"image\/webp\"><source height=\"2001\" width=\"3000\" media=\"(max-width: 479px)\" srcset=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/gettyimages-1094563586.jpg?q=w_680,c_fill\/f_webp\" type=\"image\/webp\"><img decoding=\"async\" src=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/gettyimages-1094563586.jpg?q=w_1110,c_fill\" alt=\"Squeeze the muscles in the left thigh before raising your left leg while keeping the leg completely straight.\" class=\"image__dam-img image__dam-img--loading\" onload=\"this.classList.remove('image__dam-img--loading')\" onerror=\"imageLoadError(this)\" height=\"2001\" width=\"3000\" loading=\"lazy\"\/><\/source><\/source><\/source><\/source><\/picture>\n    <\/div>\n<\/div>\n<h3 class=\"subheader inline-placeholder\" data-editable=\"text\" data-uri=\"cms.cnn.com\/_components\/subheader\/instances\/cm39lz75h00013b6mospgjdn4@published\" data-component-name=\"subheader\" id=\"standing-hamstring-curl\" data-article-gutter=\"true\">\n        Standing hamstring curl<br \/>\n<\/h3>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm2ozyhil00103b6mb0nyuk1h@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            Stand up straight with your knees 1 or 2 inches apart. Holding onto a stable chair or countertop, slowly bend one knee to a 90-degree angle. Hold several seconds, then slowly lower your foot to the floor. Repeat with the other leg.\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm39lxp8z000s3b6mks1xircl@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            You can work your way up to three sets of 10 to 15 repetitions for these exercises, although Berkowitz said you generally do three sets of three to five repetitions of an exercise in Pilates.\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm3arpzql00173b6m053obr4y@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            The most effective Pilates experience to lessen knee pain would also include exercises on the reformer, a Pilates machine that facilitates precise movements, muscle engagement and body alignment, and additional mat exercises.\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm39lxp8z000t3b6ms552jodn@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            Experts agree these five exercises should help alleviate knee pain, although they are not cure-alls.\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm39lxp8z000u3b6mzgzykm8y@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            \u201cWhile it\u2019s impossible to say how much they\u2019ll help any given person, incorporating these exercises could help relieve about 20% to 30% of your knee pain,\u201d Kreitenberg said.\n    <\/p>\n<p class=\"paragraph inline-placeholder vossi-paragraph\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm39lxp8z000v3b6meiqk6jza@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            Berkowitz agreed. \u201cWhen you have a serious thing, like an injury to a joint or an ailment like osteoarthritis, no five exercises can fix it,\u201d she said. \u201cThey\u2019re just a little supplement. You also have to do things like only wear shoes that stay on your feet themselves \u2014 no flip-flops, slides or backless shoes. Eat protein since you have to have muscles to support your joints. Get enough sleep. And keep moving. You have to keep moving.\u201d\n    <\/p>\n<p data-uri=\"cms.cnn.com\/_components\/editor-note\/instances\/cm2p05uv7001c3b6mexl8evkl@published\" data-editable=\"text\" data-component-name=\"editor-note\" class=\"editor-note vossi-editor-note inline-placeholder \" data-article-gutter=\"true\">\n    <em>Sign up for CNN\u2019s Fitness, But Better\u00a0newsletter series.\u00a0<\/em><a href=\"https:\/\/www.cnn.com\/newsletters\/fitness-life-but-better\"><em>Our seven-part guide will help you ease into a healthy routine, backed by experts<\/em><\/a><em>.<\/em>\n<\/p>\n<p class=\"paragraph paragraph_contributors inline-placeholder vossi-paragraph_contributors\" data-uri=\"cms.cnn.com\/_components\/paragraph\/instances\/cm2p000du00153b6m65j9sd0g@published\" data-editable=\"text\" data-component-name=\"paragraph\" data-article-gutter=\"true\">\n            <a href=\"https:\/\/thethousandmiler.com\/\" target=\"_blank\" rel=\"noopener\"><em>Melanie Radzicki McManus<\/em><\/a><em>\u00a0is a freelance writer who specializes in hiking, travel and fitness.<\/em>\n    <\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1660802\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<br \/>\n<br \/><a href=\"https:\/\/www.cnn.com\/2024\/11\/10\/health\/painful-knees-pilates-exercises-wellness\/index.html\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Editor\u2019s note:\u00a0Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain. CNN \u00a0\u2014\u00a0 Aching knees are surprisingly common. While you may be tempted to hang &hellip; <a href=\"https:\/\/hotvideos24.online\/?p=124418\" class=\"more-link\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-124418","post","type-post","status-publish","format-standard","hentry","category-health","entry"],"_links":{"self":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/124418","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=124418"}],"version-history":[{"count":0,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/124418\/revisions"}],"wp:attachment":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=124418"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=124418"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=124418"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}