Knee aches are a common complaint, affecting approximately 25% of adults, according to a 2018 study in the journal American Family Physician. This prevalence has surged by 65% over the past two decades. While osteoarthritis is a frequent culprit, particularly among women and seniors, knee discomfort can also stem from injuries, muscle imbalances, obesity, overuse, or weak or tight muscles. Dr. Adam Kreitenberg, a rheumatologist, emphasizes the importance of a correct diagnosis to distinguish between causes such as fractures, meniscus tears, osteoarthritis, or rheumatoid arthritis.

Shari Berkowitz, a biomechanist, and founder of The Vertical Workshop, notes that poor biomechanics can lead to malalignments, irritation, and strains, potentially culminating in severe injuries or osteoarthritis. Resting a suddenly painful knee is advisable initially, but prolonged immobility can result in muscle weakness and atrophy. Strengthening the knee's supporting muscles can alleviate stress on the injured area and improve flexibility and pain.

Pilates has been shown to be significantly effective in reducing pain associated with knee osteoarthritis, osteoporosis, back pain, and neck pain, as per a systematic review in the journal Musculoskeletal Care. Even those without knee pain can benefit from strengthening the knee's supporting structures, given the joint's complexity and the significant force it absorbs in daily activities, known as knee loading.

To prevent knee pain, strong quadriceps, hamstrings, glutes, and calves are essential, along with robust hip joint muscles. Pilates' low-impact movements have been found to enhance mobility, gait, and postural stability.

Here are five Pilates exercises to try:

1. Breathing Bridge: Lie on your back with knees bent and feet on the floor. Engage your core and lift your pelvis and spine off the floor, holding for five breaths before lowering back down.

2. Pelvic Roll: Sit upright on a mat with knees bent at a 90-degree angle. Place your hands under your knees and lightly round your spine, rolling your pelvis and spine away from your legs, then back up.

3. Chair Squats: Stand with feet and legs parallel and shoulder-width apart. Lower yourself as if sitting in a chair, ensuring your knees align with your feet, then rise.

4. Leg Lift: Lie on your back with one knee bent, engaging your abdominal muscles and lifting the other leg to the height of the bent knee, then lower and repeat on the opposite leg.

5. Standing Hamstring Curl: Holding onto a stable surface, bend one knee to a 90-degree angle, hold, then lower your foot to the floor, and repeat with the other leg.

These exercises can be done in three sets of 10 to 15 repetitions, though Pilates typically involves three sets of three to five repetitions per exercise. While these exercises are not a cure-all, they can help alleviate 20% to 30% of knee pain, according to Kreitenberg. Berkowitz agrees, stating that these exercises are a supplement to a broader lifestyle that includes proper footwear, a protein-rich diet for muscle support, adequate sleep, and continuous movement.