What the latest research says about how Pilates and Tai Chi support people with knee pain—and why Pilates professionals are perfectly positioned to teach both.
A 2025 systematic review published in the Journal of Orthopaedic Surgery and Research compared the effects of ten different exercise modalities—including Pilates and Tai Chi—for people with knee osteoarthritis (KOA). The results point to an ideal pairing of strengths between these two movement systems.
Why Pilates and Tai Chi Are a Power Combo
The review examined how different types of exercise affected people with KOA, using key outcome measures like pain intensity and physical function. Here’s what stood out:
| Outcome | Pilates | Tai Chi |
| Functional improvement (e.g., walking, balance, coordination) | ✔️ Ranked #1 | Moderate |
| Pain reduction (Visual Analog Scale) | Moderate | ✔️ Ranked #1 |
| Balance | Excellent (core/postural focus) | Good (dynamic weight shifting) |
| Neuroimmune benefits (vagal activation, inflammation reduction) | Not highlighted | ✔️ Well-documented |
| Biomechanical alignment and control | ✔️ Strong emphasis | ✔️ Integrated through movement patterns |
Pilates Leads in Strength, Alignment, and Function
Pilates is ideal for retraining movement patterns, improving postural control, and restoring mobility through:
- Core stabilization and joint alignment,
- Eccentric control and load management,
- Functional strength in the hips and knees.
It’s an excellent approach for helping clients move better and stay active.
Tai Chi Excels in Pain Relief and Nervous System Regulation
Where Pilates builds strength and structure, Tai Chi works through a different system: the mind-body connection. The study found Tai Chi:
- Was the most effective exercise for reducing pain intensity in KOA,
- Activated the vagus nerve, which lowers inflammation markers like IL-6 and TNF-α,
- Supported immune regulation and autonomic balance in older adults.
This makes Tai Chi a valuable tool for clients with chronic pain or nervous system dysregulation.
Why Pilates Instructors Can Benefit from Teaching Tai Chi
You already speak the language of movement, alignment, and precision. Learning Tai Chi allows you to:
- Serve clients with pain who aren’t ready for full Pilates sessions,
- Offer hybrid formats (Tai Chi warm-ups, recovery flows, or meditative movement),
- Attract new clients looking for gentle, pain-relieving options,
- Position yourself as a comprehensive movement specialist.
If you’d like a broader perspective on why Tai Chi is a smart addition for Pilates and yoga teachers, read our general article here.
Learn to Teach Tai Chi—at Your Convenience
We offer a practical online Tai Chi training designed for mind-body professionals.
🌀 Pilates builds the body’s foundation. Tai Chi calms the pain system. Together, they support healing from the inside out.
👉 Join our Tai Chi training and expand your impact.
