admin Some students experience knee pain because their knees are sensitive, their hips are tight, or their legs are weak from sitting most of the day. Pain and swelling can also occur because the cartilage in the knee has worn away in time. These generalized adaptations are not a catch-all solution to working with a knee injury but rather launch points for personal exploration and discovery. Caution to be gentle and go slowly whenever possible.
The way you feel knee pain will depend on your injury history and practice. It would be best if you spoke to your doctor, physiotherapist, and teacher of yoga to determine the modifications that are best for your practice.
Adaptation 1: Create space for your legs
You can apply this to all aspects of your life, both on and off the mat. Allow your knees space to breathe and move. Be mindful of your knees and the support that they give you. Respect your knees, and be aware when you’re asking them to go too far.
When your knees are in extreme flexion, it is important to breathe. Balasana, or the Child’s Pose, places your knees into a lot of flexion. Place a blanket rolled up between your calves and thighs to allow your knees to breathe.
Adaptation 2: Incorporate a gentle bend in your knees
Hypermobile joints, which are hyperextended legs, can cause knee injuries. You can use a soft curve to remind yourself that you should engage your leg muscles rather than dumping weight onto your knee. Bend your knees to feel good throughout your practice.
Trikonasana, or the Triangle Pose, is responsible for hyperextended knees in front if you find it difficult to bend your knees gently or are not sure how to place a block beneath your front calf.
Adaptation # 3: Check your knee alignment
The inner thighs tend to be weaker than the outer thighs. People often walk with toes pointing outward in an external rotation. This is when the front leg in Virabhadrasana (Warrior 2) stacks over the ankle, but the knee falls to the side. Asana, which is done with a mindful knee alignment, will keep your knees healthy.
You may not realize that you’re out of alignment at first. Instead of focusing on the mirror to correct your form, which can distract you from your practice and take you out of it, film your practice from different angles to study your alignment. Watch your exercise improve by making one small correction after each procedure.
Adaptation #4: Strengthening your leg muscles
The knee is the largest joint and the most superficial in the body. It is weak mechanically and heavily dependent on the surrounding muscles and tendons.
One of the best things you can do to protect your knees is to work on strengthening the muscles in your legs. The inner thighs of most people are weaker than the outer thighs. Practicing Utkatasana with a block in between the legs will help to strengthen the inner thighs.
Adaptation #5: Replace some asana
In some cases, certain asanas can cause knee pain and tension. If this happens, switch poses. Eka Pada Kapotasana, for example, is one of the most painful asanas for the knees. EPK may feel like an excellent hip opener, but it is also very painful on the knees. Many people find it easier to modify with Supta kapotasana or the Figure Four Pose in the prone position. This may be too intense for you. You should consult your teacher, doctor, or physical therapist to find a modification.
You need to be more mindful and aware of your movements when you have a knee injury. It will take time to adapt, so start with one. As you progress, learn more about your knees. The most painful areas often lead to the greatest growth. Remember to listen to your knees and practice wherever you are!
