Copyright - Asana Publications
Yoga Therapy for Knee Pain
Share this
Yoga Therapy for Knee Pain & Injuries
By Yogesh Varun
Knee Strengthening Poses
Push the leg to the right side against the right arm
Push the leg to the left side against the left arm
Push the leg forward against the arms
Press the leg back against the arms
Nowadays, almost everyone has suffered from a knee pain. The key to prevent knee problems is to keep the whole body aligned. Asana practice teaches us just that.
Common factors for knee pain include misalignment of the knee, old age, obesity, knee injuries because of hyperextension, doing the wrong posture, tight leg muscles, imbalance in standing and many more.
Why do we suddenly feel knee pain? The most common reason is due to way we walk and stand. For example, when we stand straight, we need to be aware of the even distribution of our body weight on both feet. We can easily find out by checking if one side of the shoe is wearing out more than the other, which creates imbalance at the knee joint. Under-developed inner quadriceps and strong outer quadriceps create an imbalance in the knee. As the quadriceps are pulling the kneecap towards the outside of the leg, eventually it causes an overload and strains the knee joint.
We note that some people’s knees are not level with each other due to various reasons like imbalance in the hip, hyperextension of the leg or if the shinbone is not properly seated on the ankle joint. Some may be born with this condition, but most of them develop it habitually.
It is common for sports people, dancers and hikers to experience knee pain. Tight outer hips and hamstrings put undue pressure on the knee joints. Their activities cause the muscles to tighten up and along with aging, the condition worsens. Unless proper stretching is done after each workout when body is warm, knee pain becomes part of their lives!
If you struggle with knee pain, you are not alone. Statistics show every one in four persons experiences knee pain daily. Further, women are up to 8 times more likely to suffer knee injuries than men.
As indicated earlier, the key to avoiding knee problems is to keep the whole body aligned. That is where yoga comes in.
Any misalignment in the upper body can also lead to tight outer hips and hamstrings. This puts undue pressure on the knee joint or the ligaments around the knee, which can make the muscles around the knee become tight and over used, causing inflammation and swelling. It is important to do the standing posture as they stretch and strengthen the inner and outer quadriceps, hamstrings, calves and ankles, which indeed make the kneecap stable and strong. Restorative postures can help reduce inflammation, repair damage, reduce stress and aid quick heeling by improving blood supply through the muscles, ligaments and the connective tissues, thereby nourishing the supply of Prana (vital energy) to the affected area.
Practising with care is important as not all the postures are suitable for people with knee problems. For example, postures like Padmasana (Lotus Pose), Garudasana (Eagle Pose) etc should be avoided. Ashtanga Vinyasa Yoga, which requires jumping should not be practised at all. One should practise Hatha Yoga, focusing on stability, but not on the motion of the body. Seeking the guidance of proper Yoga teacher is essential as they can help you modify and guide you through the right poses.
The following are some useful asanas for those suffering from knee problems:
Common factors for knee pain include misalignment of the knee, old age, obesity, knee injuries because of hyperextension, doing the wrong posture, tight leg muscles, imbalance in standing and many more.
Why do we suddenly feel knee pain? The most common reason is due to way we walk and stand. For example, when we stand straight, we need to be aware of the even distribution of our body weight on both feet. We can easily find out by checking if one side of the shoe is wearing out more than the other, which creates imbalance at the knee joint. Under-developed inner quadriceps and strong outer quadriceps create an imbalance in the knee. As the quadriceps are pulling the kneecap towards the outside of the leg, eventually it causes an overload and strains the knee joint.
We note that some people’s knees are not level with each other due to various reasons like imbalance in the hip, hyperextension of the leg or if the shinbone is not properly seated on the ankle joint. Some may be born with this condition, but most of them develop it habitually.
It is common for sports people, dancers and hikers to experience knee pain. Tight outer hips and hamstrings put undue pressure on the knee joints. Their activities cause the muscles to tighten up and along with aging, the condition worsens. Unless proper stretching is done after each workout when body is warm, knee pain becomes part of their lives!
If you struggle with knee pain, you are not alone. Statistics show every one in four persons experiences knee pain daily. Further, women are up to 8 times more likely to suffer knee injuries than men.
As indicated earlier, the key to avoiding knee problems is to keep the whole body aligned. That is where yoga comes in.
Any misalignment in the upper body can also lead to tight outer hips and hamstrings. This puts undue pressure on the knee joint or the ligaments around the knee, which can make the muscles around the knee become tight and over used, causing inflammation and swelling. It is important to do the standing posture as they stretch and strengthen the inner and outer quadriceps, hamstrings, calves and ankles, which indeed make the kneecap stable and strong. Restorative postures can help reduce inflammation, repair damage, reduce stress and aid quick heeling by improving blood supply through the muscles, ligaments and the connective tissues, thereby nourishing the supply of Prana (vital energy) to the affected area.
Practising with care is important as not all the postures are suitable for people with knee problems. For example, postures like Padmasana (Lotus Pose), Garudasana (Eagle Pose) etc should be avoided. Ashtanga Vinyasa Yoga, which requires jumping should not be practised at all. One should practise Hatha Yoga, focusing on stability, but not on the motion of the body. Seeking the guidance of proper Yoga teacher is essential as they can help you modify and guide you through the right poses.
The following are some useful asanas for those suffering from knee problems:
Leg up the Wall
Sit with one side next to a wall, knee bent and feet on the floor. Use your arms to support the body, lie down on your side with your buttocks close to the wall and your head away from it. Keep your knee bent towards your chest, roll over on to your back. Gradually straighten your legs, sliding your heels up the wall. If your knee cannot be fully straightened or if your buttocks and sacrum are not on the floor, move your buttocks away from the wall until the sacrum go firmly on the floor.
Sit with one side next to a wall, knee bent and feet on the floor. Use your arms to support the body, lie down on your side with your buttocks close to the wall and your head away from it. Keep your knee bent towards your chest, roll over on to your back. Gradually straighten your legs, sliding your heels up the wall. If your knee cannot be fully straightened or if your buttocks and sacrum are not on the floor, move your buttocks away from the wall until the sacrum go firmly on the floor.
Strengthening the Knee
Sit on the floor with one leg stretched straight to the front. Bend the other leg with the knee to your side. Now use both the palms to hold and press the shinbone below the calve muscles on the affected leg. Press the shinbone towards the palms and the palms should resist the shinbone. This strengthens the patella tendon, which is connecting the thigh bone to the shinbone from the backside (posterior) knee.
The same is done in reverse as both the palms are placed in front of the shin and the shin press towards the palm. As the palms resist the shin, it strengthens the Anterior Cruciate Ligament which is running over the patella (knee cap) connecting the thigh and the shinbone.
When the palms are resisting the shin from the inside (medially), this strengthens the Medial Collateral Ligament in the inner knee. And if the palms are resisting from the outside (laterally), this strengthens the Lateral Collateral Ligaments.
We need to be aware and appreciate the capabilities of our bodies. Yoga provides a solution; it helps to prevent, strengthen and develop endurance for your knees. With expert guidance from your teacher, you would be able to protect your knee and keep yourself out of pain.
Sit on the floor with one leg stretched straight to the front. Bend the other leg with the knee to your side. Now use both the palms to hold and press the shinbone below the calve muscles on the affected leg. Press the shinbone towards the palms and the palms should resist the shinbone. This strengthens the patella tendon, which is connecting the thigh bone to the shinbone from the backside (posterior) knee.
The same is done in reverse as both the palms are placed in front of the shin and the shin press towards the palm. As the palms resist the shin, it strengthens the Anterior Cruciate Ligament which is running over the patella (knee cap) connecting the thigh and the shinbone.
When the palms are resisting the shin from the inside (medially), this strengthens the Medial Collateral Ligament in the inner knee. And if the palms are resisting from the outside (laterally), this strengthens the Lateral Collateral Ligaments.
We need to be aware and appreciate the capabilities of our bodies. Yoga provides a solution; it helps to prevent, strengthen and develop endurance for your knees. With expert guidance from your teacher, you would be able to protect your knee and keep yourself out of pain.
Lying Down
Lie on your back with your legs straight. Now bend both your knees and place a bolster or two pillows under your knees. The entire back and sacrum are resting and the knees are bent, resting the thigh and separating the shins from each other. This relaxes the ligaments and the connective tissues; and the muscles around the knees, thus relieving soreness and the sensitive knee areas.
Lie on your back with your legs straight. Now bend both your knees and place a bolster or two pillows under your knees. The entire back and sacrum are resting and the knees are bent, resting the thigh and separating the shins from each other. This relaxes the ligaments and the connective tissues; and the muscles around the knees, thus relieving soreness and the sensitive knee areas.
