The human knee is a deceptively easy hinge joint that flexes and extends the leg. However look nearer, and also you would possibly name the knee a loopy and unbelievable Rube Goldberg mechanism, the place the femur (thigh bone) balances the burden of the higher physique atop the tibia (the bigger of the 2 shin bones). The kneecap or patella, smaller than a mango seed, slides up and down the entrance of the joint with none bony attachment to the shin or thigh. This complete gizmo is knitted along with ligaments and tendons, and cushioned by fluid and cartilage. Perhaps you’re considering, “Wow, numerous issues may go unsuitable right here.” You’re proper: Knee accidents are the commonest motive for visiting an orthopedic surgeon.
Are some yoga poses dangerous for difficult knees?
It relies on the character of the damage and the place you might be within the therapeutic stage. Standing Poses, for instance, are glorious for strengthening and stabilizing the supportive construction across the knees… but can put knees in danger if improperly aligned. Trikonasana is just one “difficult asana” the place knees are involved. Others embrace Utkatasana (Chair Pose), Virasana (Hero’s Pose), Parsvottanasana (Pyramid Pose), lunges, and plenty of hip openers. However the reality is, practically any pose could be injurious if accomplished carelessly.
Frequent causes of knee ache
Knee ache is a typical grievance amongst people of all ages and could be brought on by a wide range of components. Frequent causes of knee ache embrace overuse, damage, arthritis, and gout. Overuse of the knees could be brought on by actions that contain repetitive movement, resembling working or leaping, or the pressure of carrying heavy weights. Arthritis, together with osteoarthritis and rheumatoid arthritis, is the commonest explanation for knee ache, usually characterised by stiffness, swelling, and ache. Gout is commonly brought on by an accumulation of uric acid within the joint and can even result in ache and swelling. Bursitis happens when the sacs of fluid that cushion and lubricate the knee joint develop into infected. Tendonitis is an irritation of the tendons that connect muscle to the bone and may trigger ache and problem with motion.
Find out how to shield your knees in yoga
Whether or not you’ve skilled a meniscus tear, patellar bursitis, ACL pressure, or different damage, a couple of easy asana pointers will help. Prepared to offer your knees some love? Follow the next tricks to shield your knees in yoga and assist relieve ache and discomfort.
- Heat up.
Earlier than participating in any yoga pose that targets the knees, it’s necessary to correctly heat up your physique. Warming up your muscle tissue and joints will assist put together them for the poses and assist scale back the chance of damage. Follow a couple of solar salutations or different warming sequence to get your physique prepared for deeper and more difficult actions. - Decelerate. Concentrate. Breathe.
People are a visually oriented species, and all too usually, we method asana by “the way it ought to look,” twisting knees out of alignment to strike a pose. As a substitute, observe from the within out—how does it really feel? Hone your inner consciousness, studying to discern between deep stretch and ache, nerve alerts and muscle alerts, and so on. - Don’t push, particularly when in ache
When working towards yoga to alleviate knee ache, it is very important keep in mind to not push too arduous. It’s tempting to attempt to stretch out and stretch the muscle tissue across the knee as a lot as attainable; nonetheless, this will truly be counterproductive. When you really feel any ache when stretching, it is very important again off and take a break. Pushing too arduous could cause additional harm to the knee and surrounding muscle tissue, so it’s important that you simply hearken to your physique and take it gradual. - Align.
In yoga, knee accidents are sometimes a results of hip tightness or misalignments of the foot or ankle. Although the knee is primarily a hinge joint, a few of us have a good quantity of rotation on the knee because of bone form or “lax” ligaments. This implies we now have to be additional cautious to not overcompensate for tight hips by rotating or “torquing” the knees. Nowhere is that this extra necessary than in Padmasana (Lotus Pose), however the rules that trainer Susi Hately demonstrates in this video apply to different asanas as properly. Even in asanas that don’t give attention to the knees, it’s nonetheless necessary to observe correct alignment of your knees to different components of your physique. - Substitute or modify.
Throughout class, commerce difficult asanas for poses which might be kinder to the knees. (You probably did inform your teacher about your damage earlier than class, didn’t you?) Discover ways to use props—rolled-up socks behind the knees in Virasana, for instance, or folded blankets to align the hips appropriately earlier than making an attempt seated poses. Props could be an efficient method to modify poses and make them extra accessible for these with knee ache. For instance, chairs will help you attain poses with higher ease, permitting for a extra mild stretch. Blankets and blocks can present additional assist on your knees, permitting you to remain in poses for longer and scale back the pressure in your joints. Moreover, straps will help you to carry poses for an prolonged time period, permitting for a deeper stretch. - To stop accidents, stability strengthening and stretching.
Most yogis savor the stretch, however a well-rounded asana observe additionally contains strengthening poses. A generally underdeveloped muscle is the vastus medialis, the a part of the quadriceps that lifts the kneecap. Swami Rama taught an train known as Dancing Knees, easy joint actions good for warming up or strengthening. - Don’t hyperextend.
If you hear a trainer say “lock the knees” (ouch!), perceive this to imply “agency your knees.” It’d really feel as if your knees are ever-so-slightly flexed, however the supporting muscle tissue are sturdy, and the kneecaps are lifted relatively than pushed again. - Be form.
Lastly, whether or not you might be therapeutic an acute damage or accommodating a persistent situation, observe ahimsa, the precept of non-harming, each on and off the mat. Consider your damage as a chance to discover extra of yoga’s wealthy philosophy and observes. A pointy ache within the joint is a sign to cease instantly. - Search recommendation from a licensed yoga trainer.
Searching for recommendation from a licensed yoga teacher could be invaluable for these affected by knee ache. An expert can present tailor-made workouts and actions which might be particular to particular person wants. They’ll additionally present steering on the best way to correctly carry out the asanas and assist with any modifications that could be required. An authorized teacher can present useful recommendation on diet, way of life adjustments, and different suggestions to assist handle knee ache.
Poses to strengthen the knees and relieve ache
There are particular yoga postures that may assist to strengthen the knees and relieve ache. Whether or not you’ve gotten persistent knee ache or simply want a bit of additional assist, these asanas will help you are feeling extra snug and assured in your physique. Whereas some asanas could also be more difficult for these with knee ache, it’s necessary to start out with primary poses and progress slowly and cautiously. Working towards yoga recurrently will help to scale back ache and enhance mobility, permitting you to maneuver with ease and confidence.
- Virasana (Hero Pose)
Virasana is among the most helpful seated yoga postures for the well being of the knees, but it surely can be dangerous if not practiced rigorously. This asana stretches the ankles, knees, hips, and thighs to scale back tightness and stress and enhance the vary of movement and correct functioning of the joint. It additionally improves circulation and helps to lubricate the joint, permitting for smoother motion and correct operate. - Anjaneyasana (Low Lunge)
Anjaneyasana strengthens the knees by rising the energy of the quadriceps and stabilizing the joints. It helps to enhance stability, focus and stability by strengthening the muscle tissue of the legs, knees, ankles, hips, pelvis, and core. Low lunge is an effective way to assist enhance the flexibleness of the hips, leg muscle tissue, and the knee joint. It additionally helps to open and strengthen the chest, shoulders, and higher again.
When working towards Anjaneyasana, it is very important preserve the knee of the entrance bent leg aligned instantly over the ankle at an 90-degree angle. Doing so helps preserve the internal thigh and the knee in a supportive place and prevents any pressure or damage. If the knee of the again bent leg is delicate to strain, a folded blanket or further yoga mat could be positioned below the knee to supply cushioning and assist. Low lunge is a good different to Excessive Lunge or Warrior I. You possibly can advance to those more difficult asanas after you’ve gotten constructed up your leg and core energy. - Tadasana (Mountain Pose)
One of the foundational standing positions, Tadasana reduces ache within the knees by strengthening and posture-correcting the muscle tissue surrounding the knee joint. The pose requires the practitioner to face tall and straight, with the hips, legs, and ft according to the shoulders, permitting for a fair distribution of weight and strain within the knee joint. This even weight distribution helps scale back any ache or discomfort within the knee. Aligning and fascinating the legs additionally helps to realign the patella and kneecap, which might scale back the strain and pressure on the knee joint. - Utkatasana (Chair Pose)
Utkatasana is a strong yoga squat that, with common observe, builds energy in the quadriceps and calves. This creates extra assist and stability to the knee joint, which helps to scale back ache, pressure and damage. This pose can even assist to stretch the hip flexors, which might scale back strain on the knees. It’s a strong strengthening pose, so take it simple at first and slowly lengthen your maintain occasions to extend energy. - Setu Bandha Sarvangasana (Bridge Pose)
This back-bending pose is a wonderful decrease physique strengthening train that may assist to scale back knee ache and enhance flexibility. It helps to stretch the chest, neck, and backbone, whereas concurrently strengthening the buttocks, hamstrings, and again muscle tissue. Bridge Pose lengthens and strengthens the muscle tissue across the knee joint, which will help to alleviate ache and stress. It helps to extend circulation within the knee joint, which will help promote therapeutic. Bridge Pose helps to enhance posture, which in flip can scale back the pressure on the knees. - Salabhasana (Locust Pose)
Locust helps to strengthen and stretch the muscle tissue of the again and legs, which will help ease knee ache by offering extra assist and stability to the realm. It helps enhance posture by strengthening the again and belly muscle tissue. This improves alignment, stability, and stability when standing, which reduces stress and pressure on the joints within the decrease physique. The pose can enhance circulation within the decrease physique, bringing recent oxygen to the muscle tissue and ligaments within the knee joint. - Ardha Apanasana (Supine Knee-to-Chest)
Supine knee-to-chest is a relaxing, mild and newbie pleasant asana that reduces knee ache, decrease again ache, nervousness, hypertension, and menstrual ache. This pose works by bettering the flexibleness of the muscle tissue across the knee joint and gently stretching the encircling tendons and ligaments. This improves circulation, mobility and vary of movement whereas lowering irritation, stress and soreness. - Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This straightforward seated twist that may scale back stress within the knee joint by stretching the encircling leg muscle tissue and releasing stress. It helps to enhance knee mobility, by rising the flexibleness and vary of movement within the hips and low again. Because the backbone is twisted on this pose, it massages and compresses the belly organs, which improves circulation and helps to scale back irritation. - Vrksasana (Tree Pose)
Vrksasana is a wonderful balancing pose to enhance stability and coordination whereas strengthening the legs, calves and ankles. This asana helps to extend blood circulate to the knee and enhance the general operate of the joint. It additionally helps to realign the vertebrae of the backbone to enhance posture and scale back pressure and ache within the joints of the legs. Moreover, it helps to enhance stability, stability and coordination, which will help stop additional knee points and damage. - Virabhadrasana II (Warrior 2)
Warrior 2 is a typical standing pose that strengthens the legs, hips, and knees to assist relieve knee ache. It additionally will increase stability, focus and focus, and opens the chest and lungs. The strengthening of the quadriceps, hamstrings, and gluteal muscle tissue that outcome from working towards this pose stabilizes the knee joint and protects the knee joint from extreme power, which helps to scale back the chance of knee accidents. - Virabhadrasana III (Warrior III)
Warrior III is a strong, difficult and efficient balancing pose to supply aid for these affected by arthritis, tendonitis, and different types of knee ache. By participating and strengthening the muscle tissue across the knee, it reduces pressure on the knee joint. Moreover, this asana helps to enhance flexibility within the hips and backbone, which additionally helps to enhance knee alignment and scale back knee ache. Working towards this asana will help enhance focus and focus, in addition to enhance stability, which will help stop damage.
Greatest Yoga Movies for Knee Ache
We’ve complied the highest 5 greatest movies of yoga routines particularly designed to handle knee ache. Every of those movies will give you an efficient, secure method to construct energy, stretch these tight muscle tissue, and scale back irritation.
To make sure you are performing the poses accurately, watch every video by means of as soon as earlier than you start. Bear in mind to take it gradual and hearken to your physique. When you expertise any ache or discomfort throughout your observe, cease and take a while to relaxation and modify the pose as wanted.
These movies are an effective way to start out your journey in direction of a wholesome, pain-free life. So seize your yoga mat, clear an area in your front room, and prepare to start out feeling higher at present!
Knee Yoga Remedy by Yoginimelbourne
This 25 minute video focuses on strengthening and stretching the muscle tissue round your knees. You’ll need to have a couple of props to completely participate on this observe: a yoga block, towel or blanket, and bolster.
Yoga for Delicate Knees by Yoga With Adriene
This 30 minute observe targets the total physique with out placing any strain on the knees. You will want a blanket, bolster, or towel and, optionally a block. You’ll construct energy and stability for the knees whereas deepening consciousness and ease.
Yoga to Strengthen + Soothe Your Knee Ache by Yoga with Allie Van Fossen
This 46-minute video focuses on soothing and strengthening the knee utilizing clear and detailed alignment. Two yoga blocks, a strap and a blanket are really useful to completely take part within the observe. The category begins on the again and progresses as much as standing about half-way by means of, and ends with a seated meditation.
Deep Stretch Remedy for Knee Ache Reduction by YOGATX
This 20-minute yoga session is particularly tailor-made to assist ease any ache within the knees. This deep stretch session begins standing with easy energy constructing workouts, and completed up on the ground with a collection of leg and hip stretches.
Yoga for Knee Ache Reduction by Yoga with Yana
This 15-minute class for knee ache aid is calming, mild and gradual, permitting you to drop deep into the asanas. The whole observe is finished seated and in your again, so it’s a nice class for newbies to observe together with. A yoga strap is really useful.
Disclaimer
Everybody’s physique is exclusive and totally different, so please seek the advice of together with your healthcare supplier or bodily therapist earlier than you begin any new yoga observe. The data offered shouldn’t be used for diagnosing or treating a medical situation and isn’t supposed to switch skilled medical recommendation. Yoga could be an effective way to ease knee ache and improve the mobility of the joints but it surely can be dangerous if not accomplished if accomplished improperly or with out correct steering. Earlier than embarking on any yoga observe, it is very important seek the advice of with a medical skilled to make sure that the poses are applicable for the person’s wants. It is usually necessary to take care to keep away from positions that would trigger additional hurt.
