Move
Modifications for Knee Pain
Because virtually every athletic motion we make involves the knee joint, keeping it healthy is critically important. At barre3, our classes are designed to support healthy knee joints in a variety of ways. Our large range of motion moves lubricate the knee to keep it functioning at a high level. We focus on strengthening the quads, hip rotators, and inner and outer thighs, which helps align and stabilize the knees. And because barre3 workouts are low impact, the gentle moves won’t exacerbate knee issues or cause new ones.
If you’re working through a knee injury, there are plenty of ways you can modify your barre3 workout to eliminate pain, pressure or discomfort. Here are our top three recommendations:
1. Work above the pain.
If you feel pain in standing postures like Power Leg, Horse Pose, Carousel Horse, Incline Chair, or Narrow V, work higher above the pain. That means that once you feel discomfort, lift your hips higher and work one inch above your threshold. When you go so low that you feel pain, it means you’re pushing your body too far.
2. Stand.
If moves on your knees like all fours cause discomfort, stand tall at the barre instead to eliminate any pressure or discomfort.
3. Have a ball.
Try adding the ball between your inner thighs two inches above the knees. For some, this helps stabilize the knee joint by recruiting more muscles to stabilize the knees and remove pressure. If you are using the ball and it’s causing discomfort, try removing it.
Countless studies have shown that the time and energy you spend strengthening your knees now will pay off big-time in the future. Not only will you be less prone to injury, you’ll maintain more cartilage and enjoy more fluid movement. So be good to your knees, and they’ll be good to you for years to come!
As with any modification, our instructors are alway happy to show you moves that are just right for your body’s individual needs. If you’re experiencing issues with your knees, please let your instructor know before class so that they can offer modifications along the way. If you don’t have a studio nearby, reach out to us at onlinesupport@barre3.com with your questions or ask us now in the comments below.
Because virtually every athletic motion we make involves the knee joint, keeping it healthy is critically important. At barre3, our classes are designed to support healthy knee joints in a variety of ways. Our large range of motion moves lubricate the knee to keep it functioning at a high level. We focus on strengthening the quads, hip rotators, and inner and outer thighs, which helps align and stabilize the knees. And because barre3 workouts are low impact, the gentle moves won’t exacerbate knee issues or cause new ones.
If you’re working through a knee injury, there are plenty of ways you can modify your barre3 workout to eliminate pain, pressure or discomfort. Here are our top three recommendations:
1. Work above the pain.
If you feel pain in standing postures like Power Leg, Horse Pose, Carousel Horse, Incline Chair, or Narrow V, work higher above the pain. That means that once you feel discomfort, lift your hips higher and work one inch above your threshold. When you go so low that you feel pain, it means you’re pushing your body too far.
2. Stand.
If moves on your knees like all fours cause discomfort, stand tall at the barre instead to eliminate any pressure or discomfort.
3. Have a ball.
Try adding the ball between your inner thighs two inches above the knees. For some, this helps stabilize the knee joint by recruiting more muscles to stabilize the knees and remove pressure. If you are using the ball and it’s causing discomfort, try removing it.
Countless studies have shown that the time and energy you spend strengthening your knees now will pay off big-time in the future. Not only will you be less prone to injury, you’ll maintain more cartilage and enjoy more fluid movement. So be good to your knees, and they’ll be good to you for years to come!
As with any modification, our instructors are alway happy to show you moves that are just right for your body’s individual needs. If you’re experiencing issues with your knees, please let your instructor know before class so that they can offer modifications along the way. If you don’t have a studio nearby, reach out to us at onlinesupport@barre3.com with your questions or ask us now in the comments below.
