The Fitness Pilates Blog

Common Knee Issues in Fitness Pilates- Fitness Pilates Newsletter

Welcome to this week’s Fitness Pilates newsletter.

I hope you’ve had a fantastic week of classes and courses.

I’m really excited to be launching a brand new workshop this week – Core Fusion. If you’re looking to refresh your timetable with something new, modern, and really engaging for your clients, this is definitely one to check out.

Also, if social media content is something you’ve struggled with, or you want to go deeper into using AI in your business, I’m running a Content Creation Day this Friday. I’ll be focusing specifically on how to use Claude as a beginner, and how fit pros can use it to streamline admin, create content faster, and stay consistent without overwhelm.

The day is being held in Staffordshire at the beautiful
Wychnor Country Club – it’s the perfect setting for a productive and creative day.

I’ll pop all the details below – it would be great to see you there.

Do you find EVERY session a client presents with a Knee issues?

Here is a list of general knee problems we say daily in Fitness Pilates classes.

Common Knee Issues in Fitness Pilates

1. Osteoarthritis (OA)

What it is
Degeneration of cartilage in the knee joint leading to reduced joint space and stiffness

Symptoms
Pain with movement or after activity
Morning stiffness
Reduced range of motion
Swelling

Do
Focus on alignment (hip knee ankle tracking)
Strengthen glutes and quads
Use controlled, low load movement
Work within pain free range

Don’t
Deep loaded squats if painful
High impact work
Fast, uncontrolled transitions

2. Patellofemoral Pain Syndrome (Runner’s Knee)

What it is
Pain around or behind the kneecap due to poor tracking or overload

Symptoms
Pain when going downstairs
Pain sitting for long periods
Clicking or discomfort around patella

Do
Strengthen VMO and quads
Improve hip stability (glutes)
Focus on knee tracking over toes

Don’t
Deep knee bends early on
Overload lunges
Allow knees to collapse inward

3. Meniscus Injury

What it is
Damage to the cartilage that cushions the knee joint

Symptoms
Locking or catching
Pain with twisting
Swelling

Do
Keep movements controlled and linear
Strengthen surrounding muscles
Work on stability

Don’t
Twisting movements
Deep flexion under load
Sudden directional changes

4. Ligament Injuries (ACL, MCL, etc.)

What it is
Sprain or tear of knee ligaments affecting stability

Symptoms
Instability
Swelling
Pain with weight bearing

Do
Focus on stability and control
Strengthen quads, hamstrings and glutes
Use small ranges initially

Don’t
Jumping or pivoting
Unstable positions too early
High load exercises

5. Tendinopathy (Patellar or Quadriceps Tendon)

What it is
Overuse injury affecting the tendon around the knee

Symptoms
Pain below or above the kneecap
Worse with repeated loading

Do
Gradual loading
Controlled strengthening
Monitor volume and intensity

Don’t
Repeated high load too quickly
Plyometric work early on
Ignoring pain signals

6. IT Band Syndrome

What it is
Tightness and irritation along the outer thigh affecting knee alignment

Symptoms
Outer knee pain
Tightness in lateral thigh

Do
Strengthen glutes
Improve hip control
Include mobility work

Don’t
Overload without addressing hip weakness
Ignore alignment

Fitness Pilates Key Principles for Knee Health

Focus on

Alignment
Hip stability
Core control
Controlled tempo
Quality over quantity

Best Exercises

Glute bridges
Clams and side lying work
Sit to stand
Supported squats
Step patterns with control
Hamstring strengthening

Be cautious with

Deep squats
Lunges with poor alignment
Fast transitions
Twisting movements
High impact work

Big takeaway

Most knee issues are not just knee problems
They are often hip, core and movement pattern issues

Fitness Pilates is highly effective because it:

Improves alignment
Builds strength safely
Restores movement control

Feel free to adapt and use with your own newsletters an let me know what you think.

MUSIC – if you use the Pure Energy App check out the Feel Good Flow Mix I LOVE it.

CHOREOGRAPAHY Newsletter – I have been adding lots if mini ball flows and mini workshops to my Choreography newsletter its a free resource for fit pros sign up here