Anna Mounsey-Jennings never thought she’d be able to run again. In her own words, she “busted her knee training for a marathon” which put plans to complete a triathlon on ice indefinitely.
That’s something I’ve had to come to terms with, too. Anterior cruciate ligament ruptures to both of my knees caused by playing soccer in my mid-20s and early-30s have rendered my lower body highly susceptible to injury.
“Everything is connected,” Mounsey-Jennings tells me. An initial runner’s knee diagnosis led to issues affecting the patellar tendon, knee pad inflammation, the knee pad tracking incorrectly, and years spent on physiotherapist and osteopath treatment tables.
“I essentially experienced knee pain anytime I ran so had to stop running altogether, which was incredibly sad,” says Mounsey-Jennings. “Physio and osteopathy helped but never sorted it. I also discovered I had a pelvis torsion/imbalance, though I’m not sure which came first, so a lot of my knee issues were connected with my pelvis.”
In a final bid to resurrect ambitions to one day finish a triathlon, Mounsey-Jennings turned to reformer Pilates. “After each class I felt taller, more stable, and most importantly my knee felt better,” she says. It prompted her to train as a Pilates teacher, which led to her launching two studios in London under her brand Avalon Pilates.
“The more I learned about my body, the more I learned about the exercises that help with hip and knee strength and mobility. I focused on these over the years, and before you know it I’ve signed up to a triathlon and managed to do it with no pain,” says Mounsey-Jennings.
How Pilates can protect and strengthen weak knees
Mounsey-Jennings’s experience should offer a roadmap to recovery for anyone struggling with weak and injury-prone knees. “Quite often runners are quad dominant and our glutes don’t fire up as much as they should,” says Mounsey-Jennings.
Knee issues, she says, can also be triggered by “kinetic chain injuries” caused by imbalances or dysfunction affecting muscles or joints further up or down the body—such as weaknesses in the feet, ankles or hips.
“Pilates really helps address body imbalances and strengthens all those stabilizer muscles around the knee joint,” says Mounsey-Jennings. “Any lunge, scooter or side-lying glute work is amazing for building back knee strength and moves performed with feet in straps does a great job at mobilizing and strengthening the hips.”
Last but not least, she adds, a strong core is essential for runners, “so you’re in the right place with Pilates”.
Best Pilates exercises to strengthen weak knees
Running her own reformer Pilates studio means Mounsey-Jennings is in the privileged position of being able to practice reformer Pilates most days.
“I focus a lot on ankle mobility and strength with calf raises, footwork [essentially squats performed lying on your back] drills, side-lying glute work, single-leg bridges and step-ups, scooters and hamstring extensions,” says Mounsey-Jennings. “It keeps my body injury-free and healthy.”
However, there are several Pilates-inspired exercises you can do at home, in the gym or in a mat-based Pilates class that Mounsey-Jennings also recommends to strengthen weak and injury-prone knees.
Here are six of the best she swears by that—with patience, perseverence and (of course) a clean bill of health from a registered doctor or physio from the outset—should get you up and running again pain-free.
1. Single-leg calf raise
- Place the ball of one foot on the bottom step of a staircase. Keep the other foot elevated and hold the bannister for support.
- Push through the ball of your foot to raise your heel.
- Slowly lower your heel until it’s level with the ball of your foot.
- Aim for 8-12 reps each side.
2. Single-leg bridge
- Lie on your back with your knees bent and feet flat on the floor, and your arms by your sides.
- Extend one leg while keeping your knees level.
- Drive through the heel of the grounded foot to lift your hips until they form a straight line with your knees and shoulders.
- Lower under control and repeat for 8-12 reps, then switch legs.
3. Step-up
- Stand facing a bench or low box.
- Place your right foot on the platform.
- Drive through your right heel to extend your right leg.
- Slowly lower under control, placing your left foot back on the floor.
- Repeat for 8-12 reps on one side, then switch legs.
4. Glute band side step
- Position a mini resistance band around your legs, just above your knees.
- Lower into a quarter squat, keeping your chest facing forward.
- In this low stance, step to your side, maintaining tension in the band throughout.
- Repeat for three side steps in one direction, then three in the other.
- Keep stepping side to side until you feel your glutes feel like they’re on fire—that’s a good sign that they’re active and switched on.
5. Scooter
- Lower into a quarter squat with your knees and hips bent to approximately 45˚.
- Slowly extend one leg behind you.
- Pause, then return that foot to lightly tap the floor next to your planted foot.
- Focus on keeping your hips stable throughout—and expect the glutes and quads to be on fire by the end of the set.
- Aim for 8-12 reps on one side before switching legs.
6. Hamstring extension
- Lie on your back with your knees bent and feet flat on the floor, and your arms by your sides.
- Press through your heels to lift your hips until they form a straight line with your knees and shoulders.
- Take small steps away from you until your legs are almost completely straight, with your weight on your heels and legs, butt and lower back off the floor. You should feel this working your hamstrings in the backs of your thighs.
- Extend as far as you can manage, then slowly step your feet back to the start position.
- Perform the exercise for 30-60 seconds.
