Nowadays, more and more people are loving yoga, but some friends are afraid to practice it because of knee pain. So, can you practice yoga with knee pain?
Can you practice yoga with knee pain?
Regarding whether you can practice yoga with knee pain, it mainly depends on the cause of the knee pain and the type of yoga.
Arthritis, synovitis: Yes
If the knee pain is only mild and caused by arthritis, synovitis, and other factors, appropriate exercise can promote knee recovery. However, the exercise should not be too intense. At this time, you can do some yoga poses that do not put too much burden on the knees.
Knee dislocation, meniscus injury: No
However, if the knee pain is caused by knee dislocation, meniscus injury, and other factors that require rest and recovery, it is better to follow the doctor's advice and avoid practicing yoga for now.
Benefits of practicing yoga with knee pain
The best way to prevent knee pain or recover from knee injuries is to maintain a healthy weight and enhance the flexibility and reflexive function of the knee's balancing muscles. This can reduce the risk of knee injuries, and practicing yoga can achieve this effect.
How to practice yoga with knee pain
Leg Inner Lift
Starting position: Lie on your left side, with your hips slightly forward and your right hip above your left hip. Straighten your left leg and place it naturally on the floor. Bend your right knee slightly and place the inner side of your right foot not far in front of your body. Bend your left elbow and rest your head on your left upper arm. Place your right palm on the floor in front of your chest to support your body.
Movement: Keep the rest of your body stable and still, contract the inner muscles of your left thigh and lift it up about 15 centimeters. Hold for 3 seconds, then slowly lower it back down. After completing the target number of repetitions with one leg, switch to the other leg. Do 2-3 sets of 15 repetitions, alternating between the left and right legs.
Ways to increase difficulty: When your leg is at the highest point of the movement, lift it 4-8 times (without touching the ground), then lower it and move on to the next repetition.
Toe Turn Leg Raise
Starting position: Sit on the floor with your left leg stretched forward, toes pointing up, and your right foot flat on the floor with your right leg bent. Keep your torso upright, tighten your abdominal muscles, lean your body back, and support your body with your forearms placed behind you. Gently hook your left toes and rotate them outward from the hip, pointing your toes in the direction of 11 o'clock on a clock face (when doing the exercise with your right leg, position your right foot at 1 o'clock).
Movement: Contract the quadriceps of your left thigh and raise your left leg until it is level with your right knee. Hold for 3 seconds, then slowly lower it back to the starting position. After completing all the repetitions with your left leg, switch to your right leg. This is one set. Do 2 sets of 15 repetitions.
Ways to increase difficulty: Sit upright, hold your right knee tightly in front of your chest.
Knee Extension
Starting position: Sit on the floor with both legs stretched forward, roll up two towels and place one under your left knee. Keep your torso upright, contract your abdominal muscles, lean your body back, and support your body with your forearms.
Movement: Lift your left foot, contract the quadriceps on the left side, straighten your leg, and press your knee against the towel, lifting your ankle slightly off the floor. Hold for 2 seconds, then relax. After completing the repetitions with your left leg, switch to your right leg. This is one set. Do 2 sets of 15 repetitions.
Ways to increase difficulty: Place your other foot on the ankle of the leg you are exercising.
Leg Curl
Starting position: Lie face down on a leg curl machine, hook your feet on the resistance bar, and rest your elbows on arm pads. Gently grip the handles, slightly tuck your chin, contract your abdominal muscles, and keep your back straight.
Movement: Bend your lower leg upward, bringing your ankle closer to your buttocks. Pause for a moment when your knee is bent at 90 degrees, with your lower leg roughly perpendicular to the floor, then return to the starting position. Do 1 set of 15 repetitions with moderate weight, then do another set of 12-15 repetitions with slightly higher weight.
Single Leg Balance
Starting position: Stand with your feet hip-width apart, arms extended to the sides.
Movement: Lift your left foot and stand on your right foot. To help maintain balance, you can focus on a fixed point in front of you and hold the position for 30 seconds. Then switch legs, repeating 8-10 times on each side.
Ways to increase difficulty: Place your hands on your hips, lift your leg, and hold the balance position for 60 seconds.
Tips for practicing yoga with knee pain
During yoga practice, always listen to your body's response. If you experience prolonged pain, especially in the joints, consult a professional instructor or go to the hospital for an examination. Follow the guidance of a doctor and avoid delaying the treatment. Relying solely on endurance to solve the problem may lead to irreversible damage and turn a minor injury into a major illness.
What exercises can help recover from knee pain?
Best recovery exercise: Swimming
For people with knee pain, swimming is the best exercise for recovery. Swimming is a non-weight-bearing exercise, and the buoyancy of water allows the body to float, exercising the knees without putting pressure on them. It can also strengthen muscle strength and cardiovascular organs, enhancing the body's disease resistance.
Other recovery exercises: Strengthening leg muscle strength
1. Hamstring Stretch
If the muscles in your lower limbs are too tight, they can pull and strain the knee joint. Therefore, doing stretching exercises to relax the leg muscles is important. Here's how to do a hamstring stretch.
Place a chair in front of you and sit on it, only filling about one-third of the chair with your buttocks. Bend your right knee and keep your left leg stretched out straight, with your toes pointing up. Take a deep breath, then slowly bend forward (keeping your back straight) while exhaling, until you feel a slight discomfort in the back of your knee. Hold this position for 30 seconds, then switch sides. You can also gently press your knee to keep your leg straight; repeat the same movements on both sides, twice.
2. Calf Stretch
It is recommended to do some calf stretching exercises every day to prevent the muscles from becoming too tense. This exercise is simple. Stand facing a wall with your hands flat against the wall and your right leg in front of you. Squat down with your right leg while stretching your left leg straight back until you feel a slight discomfort in your left calf. Hold this position for 30 seconds, then switch sides. Repeat the same movements on both sides, twice.
3. Iliotibial Band Stretch
The iliotibial band is part of the hip joint muscles. It extends from the gluteus maximus to the knee and is a soft tissue structure similar to a tendon that connects the buttocks to the knees. When the iliotibial band is too tight, it can cause discomfort in the knee. Therefore, stretching and relaxing this part is important.
Sit on a chair, cross your right leg over your left leg, and hug your right knee with your hands. Slowly bring your right knee toward your left shoulder until you feel a slight discomfort in your right leg. Hold this position for 30 seconds, then put your right leg back on the floor. Then switch sides. Repeat the same movements on both sides, twice.
