Expert Knee Pain Fitness Studio in Portsmouth, NH
Concierge-style care combining Physical Therapy and one-on-one Reformer Pilates for women seeking relief from knee pain, enhanced mobility, and lasting strength in a boutique, supportive environment.
Is Knee Pain Keeping You From Living Your Best Life?
You've tried traditional approaches, but the pain persists. You deserve a solution that addresses the root cause and restores your confidence.
Chronic Pain That Won't Quit
You've tried rest, ice, and generic exercises, but your knee pain keeps coming back. Daily activities like climbing stairs, walking, or even standing feel uncertain and uncomfortable.
Fear of Re-Injury Holds You Back
Past injuries or post-surgical weakness have left you hesitant to move. You worry that one wrong movement could set you back, so you avoid the activities you love altogether.
Traditional Fitness Feels Intimidating
Group classes don't accommodate your knee issues, and gyms feel overwhelming. You need personalized attention that respects your body's limitations while building real strength.
Why Portsmouth Residents Choose Golden Hour for Knee Pain
At Golden Hour Pilates and Rehab, we bridge the gap between traditional physical therapy and mindful movement, offering a personalized approach that gets to the root of your knee pain.
Concierge-style one-on-one care combining Doctor of Physical Therapy expertise with comprehensive Polestar Pilates certification specialized in rehabilitation
No referral needed—direct access to physical therapy means you can start your recovery journey immediately
Boutique, private studio environment inside Parlor Coworking with natural light, creating a calm, non-intimidating space tailored to your comfort
Real Results from Portsmouth Clients
“I saw Dr. Melissa recently for Physical Therapy, and she worked wonders! I came in with low back pain and severe pain and weakness down my left leg after an acute gym injury. Within just a few sessions, my symptoms significantly improved thanks to her use of manual interventions, the Pilates reformer, and dry needling. Dr. Melissa is incredibly thorough with her cues for each exercise—she ensures you engage the right muscles with proper form and alignment. Her knowledge of how the body moves truly shows in every session. I'm continuing to strengthen my core through Pilates on the reformer and I can't recommend her enough!“
Golden Hour's 3-Step Approach to Lasting Knee Pain Relief
Our proven process moves you from pain to strength—strategically and sustainably.
1. Reset: Find the Root Cause & Calm the System
We assess posture, alignment, breathing patterns, mobility, and movement habits to identify why your knee pain is happening—not just where you feel it. Using gentle Pilates-based techniques, hands-on strategies, and corrective exercises, we reduce tension, calm the nervous system, and create a foundation for pain relief.
2. Recenter: Restore Control & Pain-Free Movement
Once pain is under control, we focus on how you move. This phase emphasizes reconnecting you to your deep core system and stabilizers using precise, intentional Pilates-based exercises. We retrain efficient movement patterns, improve coordination, and reestablish confidence in pain-free motion tailored to your body.
3. Rebuild: Build Strength, Balance & Long-Term Resilience
Now we challenge the body in a smart, progressive way with weekly 1:1 Reformer Pilates sessions. We build strength, endurance, balance, and mobility to support your lifestyle. Movements are layered, resistance increases, and real-world demands are integrated so your body stays pain-free and performs confidently for the long term.
Conditions We Treat at Our Portsmouth Knee Pain Fitness Studio
Whether you're recovering from injury or managing chronic pain, our specialized approach addresses your unique needs.
Knee pain, post-surgical rehabilitation (including total knee replacement), and hip/ankle pain affecting mobility and function
Low back pain, herniated discs, sciatica, and chronic spinal conditions that impact your ability to move freely
Shoulder pain, rotator cuff issues, neck pain, and upper body limitations that affect daily activities
Prenatal conditions, pelvic floor dysfunction, and postpartum recovery needs requiring gentle, specialized care
Hear From Our Portsmouth Clients: Real Results, Real Relief
“I've taken a few 1:1 Pilates sessions with Melissa and I am so impressed! She has an incredible way of making you feel confident and comfortable from the moment you walk in. Each session is fully tailored to my body and my goals, and I leave feeling stronger, more aligned, and more centered every time. You can really see Melissa's background as a physical therapist shine through with her thoughtful cues and hands-on adjustments; they truly help me understand the movement and get the most out of every exercise. The studio itself is bright, calm, and beautifully designed! It instantly puts you at ease and removes any sense of intimidation. I highly recommend Golden Hour to anyone looking for an elevated, boutique Pilates experience with real personalization and real results!“
— Sally L. “I can't say enough great things about Golden Hour Pilates & Rehab! I have been dealing with back issues and muscle stiffness for many years and before going to Dr. Melissa I had tried all different kinds of possible solutions to this problem. However, I have always struggled to find a long-lasting solution. Thanks to Dr. Melissa, I am finding increased mobility without any discomfort and new ways to improve in the studio and at home. Dr. Melissa's personalized, caring approach, expertise, and dedication made all the difference. If you're looking for top-notch care and real results, I highly recommend Golden Hour Pilates & Rehab!“
— Ashley C. “I had never tried Pilates and a former PT encouraged me to give it a try. I am so glad I did! Melissa is a wonderful and supportive instructor. Her Pilates and Physical Therapy knowledge has helped me tremendously and she has helped me so that I can be successful! I have had multiple back and total knee replacement surgeries and was unsure if I could be successful at it. I am feeling a lot stronger and confident that Pilates is helping my back! Thank you, Melissa!“
— Audrey J. Dr. Melissa Benowitz, PT
Dr. Melissa Benowitz, PT, DPT Doctor of Physical Therapy, Comprehensively Certified Pilates Instructor (Polestar Pilates - Rehabilitation Track). Specializing in outpatient orthopedics, Pilates-based rehabilitation, low back pain, knee pain, prenatal care, post-surgical recovery, dry needling, and manual therapy.
Melissa earned her Bachelor of Science in Exercise Science from High Point University and her Doctorate of Physical Therapy from Gannon University. She is a highly skilled physical therapist and comprehensively certified Pilates instructor through Polestar Pilates, specialized in the rehabilitation track. Melissa brings extensive experience in outpatient orthopedics and utilizes Pilates-based rehab principles to create individualized evidence-based programs to optimize recovery and enhance performance. Her journey with Pilates started after traditional therapy methods failed her own pain—Pilates ignited a transformation that restored her body, strengthened her spirit, and awakened a newfound sense of empowerment. Melissa has wholeheartedly committed to bridging the gap between traditional physical therapy and mindful movement, empowering her patients to rediscover confidence, build inner resilience, and cultivate long-lasting vitality.
Visit Our Portsmouth Knee Pain Studio
Conveniently located in downtown Portsmouth near Lafayette Plaza—just minutes from anywhere in the Seacoast.
Email: Goldenhourpilatesandrehab@gmail.com
Phone: 603-812-1407
Office: 135 McDonough St, Suite 335, Portsmouth, NH 03801
(Located inside Parlor Coworking, by appointment only)
Driving Directions :
Just 2 minutes from Portsmouth Downtown Historic District via Islington St and Rockingham St. We're conveniently located near Lafayette Plaza Shopping Center and Lafayette Crossing, with free street parking available along McDonough St and nearby Islington St.
Your Questions, Answered
Everything you need to know about starting your journey to lasting knee pain relief at Golden Hour.
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Physical therapy is a healthcare discipline focused on restoring movement, improving strength, and relieving pain through hands-on care, therapeutic exercise, and patient education. It helps people recover from injury, surgery, or chronic conditions—without relying on medication or invasive procedures. Whether you're healing from an injury, managing a long-term issue, or simply looking to move and feel better, physical therapy is tailored to your body's needs to support long-term function and quality of life.
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We are considered an out-of-network (OON) provider and do not work directly with insurance companies. However, we're happy to provide the necessary documentation if you'd like to submit for reimbursement on your own. We recommend checking with your insurance provider to better understand your out-of-network benefits. As an out-of-network provider, we have the flexibility to treat the body as a whole—not just the area where symptoms appear. This comprehensive approach helps us identify the root cause of the issue and supports long-term injury prevention.
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Pilates is a low-impact form of exercise that focuses on strengthening muscles, improving posture, flexibility, and body awareness through controlled movements and breathwork. Benefits include core strength and stability, improved posture and alignment, increased flexibility and range of motion, injury prevention and rehabilitation support, and enhanced mind-body connection—all crucial for managing and preventing knee pain.
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Wear comfortable, form-fitting clothing and grip socks. Bring water. All equipment is provided unless noted. Please arrive 10 minutes prior to your session to ensure a prompt start time.
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There is ample free street parking along McDonough St. as well as the side streets and Islington St. Golden Hour Pilates and Rehab is located at 135 McDonough St. Unit 335 in a private room inside Parlor Coworking. We're by appointment only, so please feel free to sit on the green benches when you arrive and Melissa will come get you!
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Most physical therapy programs at Golden Hour run 8-10 weeks with 1-2 sessions per week, depending on your individual needs and goals. After completing your PT program, many clients transition into our ongoing 1:1 Reformer Pilates membership to maintain strength, mobility, and long-term wellness.