Yoga for Knee pain
Knee pain is a common complaint that affects people of all ages. Knee pain may be the result of an injury, such as a ruptured ligament or torn cartilage. Medical conditions — including arthritis, gout, and infections also can cause knee pain
Symptoms that accompany with knee pain:
- Swelling and stiffness.
- Redness and warmth to the touch.
- Weakness or instability.
- Popping or crunching noises.
- Inability to fully straighten the knee.
Causes of Knee pain:
- Osteoarthritis: Osteoarthritis (OA) is a type of joint disease that results from the breakdown of joint cartilage and underlying bone.
- Tendinitis: Tendinitis, also known as tendonitis, is the inflammation of a tendon. Tendinitis is a type of tendinopathy – a disease of the tendon.
- Bursitis: Bursitis is the inflammation of one or more bursae (small sacs) of synovial fluid in the body. They are lined with a synovial membrane that secretes a lubricating synovial fluid.
- Chondromalacia patella: Chondromalacia patellae (also known as CMP) is inflammation of the underside of the patella and softening of the cartilage.The cartilage under the kneecap is a natural shock absorber, and overuse, injury, and many other factors can cause increased deterioration and breakdown of the cartilage. The cartilage is no longer smooth and therefore movement and use is painful.
- Gout: Gout is a kind of arthritis. It can cause an attack of sudden burning pain, stiffness, and swelling in a joint, usually a big toe. These attacks can happen over and over unless gout is treated. Over time, they can harm your joints, tendons, and other tissues.
- Baker’s cyst: A Baker’s cyst is caused when excess joint fluid is pushed into one of the small sacs of tissue behind the knee. When this sac fills with fluid and bulges out, it is called a cyst. The excess fluid is usually caused by conditions such as rheumatoid arthritis or osteoarthritis that irritate the knee.
- Rheumatoid arthritis (RA): Rheumatoid arthritis (RA) is the most common type of autoimmune arthritis. It is caused when the immune system (the body’s defense system) is not working properly. RA causes pain and swelling in the wrist and small joints of the hand and feet.
- Dislocation: A knee dislocation, more specifically, is when the bones of the leg (the tibia and fibula) are moved in relation to the bone in the thigh (femur).
Yoga means the union of the individual consciousness or soul with the Universal Consciousness or Spirit. Yoga is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India.
There are some Asanas in yoga to get relief from knee pain or joint pain.
Veerbhadrasana (Warrior pose) :
The Warrior pose is a knee strengthening yoga pose that also helps people suffering from frozen shoulders. It also releases stress from the shoulders and brings balance in the body.
- Stand straight with your legs by keeping distance 3-4 feet between each other.
- Inhale and raise the both hands parallel to the ground and turn your head to the right.
- While exhaling slowly turn your right foot at 90 degrees to the right.
- Slowly bend your right knee. Keep in mind that right thigh should be parallel to the ground. Stay in this position for some time. Breathe deeply for 4 times.
- After this come to your original standing position breathe normally. And perform the same steps for left leg by turning head to left.
- Repeat this cycle for 4-5 times.
Dhanurasana (Bow pose):
The Bow Pose opens the shoulders and relieves them of ache. This yoga pose also adds flexibility to the back and relieves the body of stress and fatigue. Dhanurasana is also well known to be a yoga pose that can actually help you have a more powerful sexual experience. Find out how to do the Dhanurasana.
- First of all, lie down in the prone position.
- Exhale, bend your knees and hold the ankles with hands.
- While inhaling raise the thighs, head, and chest as high as possible.
- Try to maintain a weight of the body on the lower abdomen. Join the ankles. …
- While exhaling, bring down the head and legs up to knee joint.Maintain this position as long as you can hold and slowly come back to the original position.
Setu Bandhasana (Bridge pose):
The Bridge pose helps strengthen muscles in the knee joint and is also helpful for those suffering from osteoporosis. It also calms the brain and reduces anxiety and stress in the body. Read more about how to do the Bridge pose.
Steps for Bandhasana:
- Lie flat on the ground and keep your arms at your sides.
- Now lift your hips upwards as shown in fig as much you can (Should not over-stretch) with the help of pressing your palms.
- Keep breathing deeply in this position for some time for 20-30 seconds.
- Now relax by touching your hips to the ground i.e. your starting position.
- Repeat this cycle for 3-4 times.
Trikonasana (Triangle pose);
The Triangle pose strengthens the legs, knees, and ankles. It also stretches and opens the hamstrings, groin, and hips. This yoga pose also relieves the body of sciatica and can be the part of back pain exercises. Apart from that it also helps relieve stress with the trikonasana.
Steps for Trikonasana
- Stand erect. Now, keep distance between your legs about 3 to 4 feet
- Extend your arms at the shoulder level.
- Inhale and raises your right arm by the side of your head.
- Now, bend your right arms with exhaling towards the left side by keeping your body weight equally on both the feet. You should ensure that the right arm becomes parallel to the ground.
- Maintain the position as per your comfort with normal breathing and come to the original position by inhaling.
- Do the same procedure with the left arm.
- Perform three to five rounds of trikonasana.
Ustrasana (Camel pose):
An effective back and shoulder strengthening yoga pose, Ustrasana also improves the flexibility of the spine, improves posture and relieves the body of lower back ache. It is also known to help relieve menstrual pain and anxiety, here is how you can do the Ustrasana pose.
Steps for Ustrasana
- Sit on knees and bend backward.
- Hold right ankles or heel with a right hand and left ankle or heel with the left hand.
- Now bend your neck and head backward as much as you can and push waist area slightly forward.
- Breathing should be normal for 6 to 10 seconds in this position.
- After 6 to 10 seconds return to the first position by bending forward. Release your hands from heels. This is your one round of Ushtra Asana. Repeat this for some more rounds.
Makara Adho Mukha Svanasana (Dolphin Plank pose)
The Dolphin Plank pose helps stretches the shoulders and hamstrings. It also strengthens the wrists, arms, and legs while relieving the body of fatigue and backache. This yoga posture also helps prevent osteoporosis.
- Assume the plank position or Kumbhakasana
- Now while exhaling, bend your arms at the elbows
- Lower your buttocks so that they are parallel to the floor and your entire body is in one straight line.
- Make sure your head is not tilting downwards or upwards and is in line with your spine.
(Take necessary precaution while you do all the above asanas, as it will be different for beginners and experienced, they may be harmful to your body if you don’t take necessary precautions.)