Protect your Knees while Practicing

I love running.  Sadly, I no longer run because my right knee is a mess.  I have a misalignment on my right leg, (weak IT band and hip adductors) so when I run my right knee collapses inward, creating a domino effect that causes a lot of pain on my right knee joint, quad, and hip.

Due to this injury, I practice yoga paying special attention to my right leg from toes to hip.  My experience with this injury has allowed me to come up with some basic tips to keep the knees healthy during my yoga practice:

• Never lock your knees.  Just like when you lift weights, there should always be a tiny micro-bend of the knees.  This engages the quadriceps muscles and keeps the leg mobile should you lose balance, and keeps the knee joint open.  In seated poses, such as in Paschimottanasana, a micro bend in the knee helps keep the stretch in the hamstring area, as opposed to the lower back.

• Spend extra time on your "tight side" If you've been practicing yoga for a bit, most likely you know which is your tight side.  For me is the left, since my right leg is weaker  (I have my injury on it).  I like to spend extra time in poses such as pigeon, and Janu Sirsasana, so I can breathe and release the muscle accordingly. 

• Strengthen more than stretch: Almost every standing pose will strengthen and stretch your upper leg muscles, which is essential to keep the knees happy.  Stretching is needed, but there is no need to spend too much time stretching the quads or hamstrings.  Your yoga practice is enough.

• Use props: Using a block during your back bend and forward fold sequences can strengthen your hip adductor  since it keeps the muscles active, keeping your knees aligned.  

• Look outside the yoga mat, into the gym:  Foam rollers are amazing for your knees.  If your knees are bothering you, try using one and rolling your upper legs (never your kneecap) on a foam roller.  Stay in painful locations until the area feels better.

• Lastly, embrace whatever is happening with your knees!  The knees are a very fragile joint, so treat your knees with extra love. Fighting what you feel will not fix the problem.  Listen attentively and work with it.

With Love,

P