Yoga to heal knee pain
Yoga to heal knee pain (Getty Images)
The body's reaction to any kind of injury is pain. And while yoga is a holistic workout, it can lead to injury due to faulty practice. So as soon as you feel some discomfort, instead of pushing yourself hard, focus on healing the area. Today we will focus on dealing with knee pain.
Reasons
Though a complex joint, the knee has a very delicate structure and even a slight jerk could trigger pain. The cause of a knee problem could be a torn ligament, cartilage damage, a runner's knees or an athelete's knees. Yoga practice is unlikely to damage the knee, as asanas do not create an impact on the knee unlike in sports. However, if there exists a previous problem like bone chip, tendonitis or meniscus tear, repeated bending, folding, stretching or twisting the knees in yoga, could irritate the nerves around the knee cap and also overstretch the tendons.
Care
- Holding the asana without the knowledge of proper alignment results in one of the bones or muscles being slightly out of alignment.This could cause physical stress due to uneven distribution of weight which sometimes leads to a slight shift in the position of the knee cap, making the knee region prone to injuries.
- Flat feet or fallen arches is another condition which could cause knee pain.
- When the muscles along the thighs are not rotated properly while constructing an asana, it could lead to pain in the knees (a common oversight by many yoga asana practitioners.) Practitioners should pay attention to the IT band that runs along the length of the thighs on its sides. Often the hip muscles attached to this IT band become tight creating tension along the band. The band might also lose its ability to glide over the underlying muscles in the thigh, which then inhibits knee movement. In these circumstances, some asanas could cause the tissue to thicken and bind, which pull the knee and cause pain.
ASANAS THAT BENEFIT THE KNEES: The following asanas help strengthen the area. These should not be practiced if the area is already injured or is in the process of healing. These asanas are basically for the hip and thigh muscles that are attached to the IT band and keep the surrounding tissues flexible and pliable to reduce friction and further injury.
1. STANDING ASANAS-
Tadasana
Santulanasana
Parsvatanasan
Prasarita Padottanasana
2. FLOOR ASANAS:
Shalabhasana
Paschimottasana
Setu Bandhasana
Gomukhasana
Akarna Dhanurasana
Supta Utthita Hasta Padangusatasana
Halasana
Urdhva Mukha Paschimottasama
(The article was published in the book 'The Power of Yoga;, written by Yamini Muthanna)
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Posted by: Cool Kis <cooolkis@gmail.com>
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