How Pilates and Yoga Therapy Support Knee Health
“Girls, you’re never going to believe what happened,” read a text from one of my close friends (and a long-time Pilates client) nearly a year ago. “I went skiing with the family and jumped off the lift, landed wrong, and busted my knee. I had to be airlifted off the mountain because I couldn’t get up. Ugh, I can’t walk and it hurts!”
This friend wasn’t only practicing Pilates, she was also an avid runner. And when it comes to the knee joint, one wrong landing can mean no running for quite some time.
After several appointments, her orthopedist confirmed she had torn both her ACL and meniscus and would need surgery. Thankfully, her recovery went smoothly and she began physical therapy right away. About 60 days later, she was cleared to return to Pilates—that’s when our real work began.
Common Knee Injuries
The knee is the largest joint in the body, connecting the thigh bone (femur) to the shinbone (tibia). It allows you to walk, run, jump, and bend. Because it’s supported mostly by ligaments and tendons rather than muscles, it’s vulnerable to a variety of injuries and conditions. Some of the most common include:
ACL tears: Often caused by sudden stops, twists, or changes in direction.
Meniscus tears: Damage to the cartilage that cushions the knee (common with deep twists or bending).
Patellar tendonitis: Inflammation in the tendon connecting the kneecap to the shinbone.
MCL or LCL injuries: Sprains or tears of the inner or outer ligaments of the knee.
Osteoarthritis: Wear and tear of the cartilage over time, leading to stiffness and pain.
Each of these requires a slightly different approach when it comes to healing, but the goal is the same: restore stability, mobility, and strength through mindful, supported movement.
Pilates and Yoga Therapy for Knee Rehab
Pilates and yoga therapy are both excellent ways to strengthen the muscles that support the knee, improve flexibility, and promote balance. These practices are low-impact and focus on alignment, control, and awareness, which makes them safe for people managing knee injuries or recovering from surgery.
By working the surrounding muscles, especially the quadriceps, hamstrings, glutes, and inner thighs, you build strength and stability that takes pressure off the knee joint itself.
Once cleared by a doctor or physical therapist, Pilates can be a powerful part of recovery. It’s important to start slow and build strength in the quadriceps and glutes, restore mobility in the hamstrings and calves, and gradually reintroduce movement patterns that support balance and control.
A few of my favorite movements for knee rehabilitation that can be adapted to your personal range of motion and comfort level include:
Footwork on the reformer: Helps strengthen the quadriceps while maintaining alignment.
Clamshells or side-lying leg lifts: Great for activating the glutes and hip stabilizers.
Calf raises: Build ankle and calf strength to support balance.
Inner thigh leg lifts: Improve knee stability and overall leg strength.
Yoga Therapy for the Mind-Body Connection
Recovery isn’t only physical, it’s emotional, too. For my friend, going from running every day to not moving at all while raising three kids was a big change. I balanced her Pilates sessions with restorative yoga shapes, breathwork, and meditation to help her feel grounded and calm throughout the healing process.
Moving Forward with Care
The knee is a complex joint, but with the right combination of strengthening, stretching, and mindful movement, recovery is absolutely possible. Pilates and yoga therapy can help you rebuild strength, improve balance, and move with ease—no matter where you are in your journey.
✨ Interested in exploring Pilates or yoga therapy for knee health?
Let’s chat about your goals and create a program that supports your body and lifestyle!
👉 Schedule a private movement session
With care,
Lia