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Pilates Rehab 101: 40-Minute Pilates Lesson Plan for Knee Injury

I recently received this email from a member of our Online Pilates Lesson Planner:

“I wondered if I could ask a huge favour, please? I am a fledgling Pilates instructor and holding my first sessions next week however, I have just had a lady ask to book on my class that has a hamstring injury and another that has a knee injury. Please could you point me in the direction of ideas of which exercises to avoid and also ones to include for specific injuries/issues?”

To help her out, I started writing a series of Pilates Rehab 101 Guide Sheets. These are quick guides on subjects that matter to Pilates teachers. Instead of these guides gathering dust on my computer, I figured there may be other Pilates teachers who would find them useful.

Click on the guide below has a 40-minute Pilates lesson plan for knee injuries (in PDF format). If you want to create a Pilates lesson plan for knee injuries with my famous Pilates stick figure images, you might like my online Pilates Lesson Planner.

Pilates Mat Plan Knee Injury

Next up, I’ll discuss why taking care of your knees is crucial for overall health and well-being.

Why Taking Care Of Your Knees Is Crucial For Overall Health And Well-being

Taking care of your knees is crucial for overall health and well-being. The knees play a pivotal role in supporting the body’s weight and facilitating movement, making them susceptible to wear and tear over time. Adding Pilates exercises specifically designed for knee rehabilitation will help in maintaining joint flexibility, strength, and function.

Knee injuries can lead to a range of issues, from discomfort and pain to more severe conditions that may impact daily activities. By prioritizing knee health through targeted exercises like those found in the Pilates Knee Injury Lesson Plan (download it by clicking the image above), individuals can not only aid in the recovery process but also prevent future injuries.

Strong and flexible knees contribute to better balance, stability, and overall mobility. Pilates, with its emphasis on controlled movements and muscle engagement, is an ideal method for addressing knee concerns. The 40-minute Pilates lesson plan serves as a useful guide for those seeking an effective and efficient way to rehabilitate their knees.

Additionally, taking proactive steps to care for your knees can have a positive ripple effect on your entire body. Proper knee maintenance helps prevent imbalances in other areas, reducing the risk of associated discomfort or injuries in the hips, lower back, and ankles.

In conclusion, looking after your knees is a fundamental aspect of maintaining a healthy and active lifestyle. The Pilates Knee Injury Lesson Plan serves as a guide to not only address existing knee issues but also promote long-term knee health, contributing to an overall improvement in your physical well-being.

Next up, I’ll discuss the merits of using the online Pilates Lesson Planner if you’re a busy Pilates teacher.

Are you tired of walking into Pilates class feeling unprepared and disorganized? As a Pilates instructor, it can be challenging to stay on top of your lesson plan while also tracking your student’s progress.

But what if there was a tool that could help you streamline your workflow and take your Pilates teaching to the next level?

Enter the online Pilates Lesson Planner. In this article, we’ll explore the benefits of using the planner, including how it can help you stay organized, track progress, customize your lessons, and streamline your workflow. By the end of this article, you’ll see how this powerful tool can revolutionize your Pilates classes and make teaching a breeze.

Let’s get started.

Stay Organized With Your Pilates Lesson Plans

Push Up Joseph Pilates Exercise

One of the biggest advantages of using an online Pilates Lesson Planner is that it helps you stay organized. With everything in one place, you’ll no longer have to worry about losing track of your lesson plans or student progress.

Plus, the Online Pilates Lesson Planner makes it easy to adjust your lessons on the fly, ensuring that you’re always prepared for class.

Each Pilates lesson plan you create using the online Pilates Lesson Planner has a “Pilates teacher version” (long version with teaching directions), a “student practice sheet” (short version for your students and for you to take into class to teach from), and a “stream version” (video stream of the lesson plan). Why not download this free Joseph Pilates matwork class plan with all 34 Joseph Pilates exercises to see what I mean?

Next, let’s take a look at how the online Pilates Lesson Plannercan help you track progress and achieve better results for your students.,

Effortlessly Track The Progress Of Your Students 

Rocking Joseph Pilates Exercise

Staying organized goes beyond just having a plan in place. The online Pilates Lesson Planner also has a Student Management System that lets you keep track of all their lesson plans in one convenient place. With the ability to copy lesson plans with a click of a button, you can easily create courses (e.g. 6 classes in a course). Once you copy a plan, you can easily edit it.

In addition to keeping your lesson plans organized, the online Pilates Lesson Planner can also help you track your student’s progress. By recording their achievements and goals, you can tailor your future lessons to their specific needs and help them achieve better results.

You can use this data to set new goals and challenges for your students, ultimately leading to better results and more satisfied one-to-one clients.

Tracking progress also helps you to celebrate your student’s achievements.

Recognizing their accomplishments can inspire them to continue pushing themselves and help increase their motivation to continue with Pilates.

With the ability to track progress right within the online Pilates Lesson Planner, you’ll no longer have to rely on separate spreadsheets or paper records. Everything will be in one convenient location, making it easier to make informed decisions and adjustments for your students.

Now that we’ve looked at how the online Pilates Lesson Planner can help you stay organized and track progress, let’s explore the possibilities of customizing your lessons to fit your student’s unique needs.

Easily Customize Your Pilates Lessons

Side Bend Joseph Pilates Exercise

With the online Pilates Lesson Planner, customization is the name of the game. You can tailor each lesson to your student’s individual needs and preferences, giving them a truly personalized experience.

For example, if you have a student who is struggling with a certain exercise, you can easily adjust the lesson plan to focus on that area of weakness. The online Pilates Lesson Planner has 1000+ Pilates exercises that you can choose from.

Or, if you have a group of students who love a particular type of Pilates, you can incorporate more of those exercises into your lessons.

The online Pilates Lesson Planner has a whopping 83 ways to search for the perfect exercise.

You can search exercises by the following 15 categories: 

  1. Arc Exercises
  2. Cadillac Exercises
  3. Chair Pilates Exercises
  4. Dumbbell Exercises
  5. Foam Roller Exercises
  6. Magic Circle Exercises
  7. Matwork Pilates Exercises
  8. Miniball Exercises
  9. Reformer Exercises
  10. Resistant Band Exercises
  11. Springboard Exercises
  12. Swiss Ball Exercises
  13. TRX Exercises
  14. Wobble Cushion Exercises
  15. Wunda Chair Exercises

You can search exercises by type: Arm Balance, Back Bend, Balance, Chest Opener, Forward Bend, Hip Opener, Inversion, Prone, Restorative, Seated, Seated & Floor, Side Bend, Standing, Strengthen, Stretch, Supine and Twist.

You can search exercises by anatomy: Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Knees, Lower Back, Middle Back, Neck, Psoas, Wrists & Arms, and Upper Back.

You can search exercises by therapy: Anxiety, Arthritis, Asthma, Back Pain, Bronchitis, Cancer, Carpal Tunnel Syndrome, Confidence Building, Constipation, Depression, Diabetes, Elderly People, Enlarged Prostate, Eye fatigue, Fatigue, Fever, High Blood Pressure, HIV positive, Headaches, Herniated Spinal Disc, Hypertension, Immune Support, Indigestion, Insomnia, Jet Lag, Leg Congestion, Menopause, Menstrual Disorders, Neck Pain, Obesity, Osteoporosis, Poor Posture, Prostate Disorders, Sexual Debility, Sinusitis, Stress, and Varicose Veins.

You can search exercises by chakra: Base, Sacral Centre, Solar Plexus Centre, Heart Centre, Throat Centre, Third Eye, and Crown Centre.

Not bad, heh.

Not only does customization make your lessons more effective, but it also keeps your students engaged and motivated. When they feel like their needs are being met and their preferences are being taken into account, they’re more likely to keep coming to your Pilates classes for the long haul.

Customization also allows you to stay on top of your student’s progress in real time. As you make adjustments to their lessons, you can see how they’re responding and adjust accordingly.

This means you can maximize results and minimize the risk of injury.

So, now that you know how customization can benefit your students, let’s take a look at how the online Pilates lesson planner can help you streamline your workflow and make your life easier.

Streamline Your Pilates Class Workflow

Leg Pull Joseph Pilates Exercise

Managing a Pilates class can be a daunting task, from designing customized lesson plans to tracking your student’s progress. Fortunately, the online Pilates Lesson Planner can help streamline your workflow and make your life much easier.

With this online Pilates Lesson Planner, you can easily create customized lesson plans for each of your students. Once you have created the Pilates lesson plan, you don’t need to worry about losing it as it saves all your plans in one location. You no longer need to keep printed copies of each lesson plan, eliminating the need for paper and saving you money.

Additionally, with the online Pilates Lesson Planner, you can copy any of the 10,000+ Pilates lesson plans created by Pilates teachers, and then easily edit them with a click of a button.

That is not only an amazing time-saver, but you get to learn from experienced Pilates teachers on how they construct their lesson plans.

Thanks to the online Pilates Lesson Planner, you can take your Pilates lesson planning task online, saving you time and effort. With this tool, you can create a more efficient and streamlined workflow, which means you can focus on what you do best – teaching Pilates.


In conclusion, the online Pilates Lesson Planner is a game-changer for Pilates instructors looking to enhance their teaching experience. By staying organized, tracking progress, customizing lessons, and streamlining workflows, this tool can revolutionize your classes and take your teaching to new heights.

Say goodbye to manual planning and tracking, and hello to more efficient and effective teaching. Join us today and see the difference for yourself.

As Joseph Pilates once said…

“Physical fitness is the first requisite of happiness.”

Let the online Pilates Lesson Planner help you achieve happiness for yourself and your students.

Online Pilates Lesson Planner

Start creating your own Pilates lesson plans with the Pilates Lesson Planner + access 10,000+ pre-filled, editable and downloadable Pilates lesson plans.

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George Watts

Pilates Teacher
This post was lovingly brought to you by George. If you have a couple of minutes spare, you might like my Online Pilates Lesson Planner