Knee pain is an issue that affects more than twenty million people around the world. But it is more than that, there are also thousands of people getting knee replacements each year.
But suffering from knee pain does not have to restrict you from doing yoga. Many people that are strong, fit, and toned suffer from chronic knee pain while still doing yoga.
It is for this reason that we have written this article about which yoga moves are for knee pain. So, without further ado, let’s dive right in and get started!
Understanding The Muscles Around The Knee Joint
Before we can take a closer look at the best yoga poses for knee pain, it is essential that you have a basic understanding of the anatomy surrounding the knee.
This will help you to understand what can cause knee pain and what yoga can do to help you relieve it.
There are four main muscle groups that you will need to strengthen and stretch to keep you flexible and reduce the pain you might be feeling in your knee.
The four main muscle groups are the quadriceps, which are basically the knee’s extensors. Hamstrings, which are the knee’s flexors. Hip adductors, which are by the inner thigh.
Finally, there are the outer hip abductors which are, obviously, a part of the outer thighs.
Now that you have a basic idea of what the main muscle groups you need to focus on, we can finally get into what yoga moves are going to help you to reduce that knee pain.
What Can Cause Knee Pain?
There are a lot of reasons that your knees might be in pain. But, the most common reasons are as follows: arthritis, baker cyst, cancer, osgood-schlatter disease, injury, muscle weakness, and more.
Not all of these issues can be fixed by doing yoga. But there are some conditions that can be eased by simply strengthening the muscles.
Simply doing certain yoga moves can be highly beneficial for your knee pain as it strengthens the muscles surrounding your knees. Just bear in mind that yoga will not always be the answer.
At times, it might be best to talk to a medical professional. That being said. A little yoga never hurts, and it might help with chronic issues that you might have.
Just check with your doctor to make sure that it is safe to do so.
Yoga Poses For Knee Pain
In the below section, we are going to go over some of the yoga poses that you can do that will help you with knee pain while also maintaining the overall health of your body.
1. Supta Padangusthasana – Reclined Hand-To-Big-Toe Pose
This yoga pose is very good for people with pain in their knees. But it is so much more than that. This yoga pose is also excellent for the health of your body. It stretches the hamstrings and gets your hip flexors working.
But why does this reclined hand-to-big-toe yoga pose work so well? Well, the way that you hold your body does not require you to rotate your body too much, and this allows your body to stretch without hurting your knees.
2. Foam Rolling
No, you don’t have to roll all over the floor. But you do need a foam cylinder to do this knee pain-relieving yoga. Roam rolling can do a lot to relieve tension in your body.
Bear in mind that it might take a little while to do. But the mild pain you feel at the beginning will help you in the long run.
We recommend doing between five and ten minutes of foam rolling. When you are doing them, you should make sure to focus on the following body parts:
- IT Bands (sides of thigh)
If you don’t have a foam roller on hand, we recommend that you do not do this pose. Instead, go for one of the other yoga poses we mentioned in this article.
3. Bananasana – Banana Pose
You might look at this yoga pose and think that it is an odd choice for knee pain. But trust us, it can help to open the hip. When this happens, you allow tension in the pelvis to be released.
Your hip flexors will stretch gently and help you to become more flexible.
This breath helps you to relax your muscles and your mind, which can give you mental release from the pain and discomfort you might be feeling.
4. Setu Bandhasana – Bridge Pose
If you want to both strengthen your knee and soothe the pain you are feeling, this pose will be perfect for you. But if you have knee pain, it is more important for you to strengthen your knees if they are causing you pain.
While you are doing this pose, we recommend that you pay careful attention to your inner thighs and hamstrings, as these are your power centers and will help to reduce the pain you might be feeling.
If you strengthen these areas of your body in particular, the muscles in your knees and pelvis are brought back into balance. Doing this will help you to strengthen your knees and, in the long term, reduce the pain you might feel in your knees.
5. Virabhadrasana – Warrior Pose One And Two
Both the warrior one and warrior two poses can help you to build a lot of strength in your body. Especially in the knees.
If you are careful and do these poses right, then it can help strengthen the inner quad muscle. This muscle is helpful in counteracting the pull of your outer quad.
You just need to take care not to overwork yourself when you are doing this pose. The inner quad muscle is not typically used a lot, which means that it is naturally weak. Take it slow and you will build strength over time.
6. Tadasana Utkatasana – Mountain Pose And Chair Pose
This yoga pose will bring new awareness to your body. When you get into the mountain pose, you need to focus on the alignment and activation of your body. Your legs should be participating when you are engaged.
As you transition into your chair pose, you need to make sure that your knees are kept over your shins. Your weight should also be back on your keeps. This should help strengthen your hamstrings and glutes.
If you keep your body engaged, and your muscles are all activated while being aligned, this yoga pose will help with your knee pain.
7. Ardha Matsyendrasana – Half Lord Of The Fishes Pose
When your sciatica is impacting your life, this pose will be a lifesaver. With a quick drop down and a twist, this pose can help relieve the pain you are feeling.
But more than sciatica, this pose can do a lot to help with your knee pain as well. It works by stretching the outer hips and aligning them.
8. King Arthur’s Pose
This is a floor yoga pose, which means that you will be laying down to do this pose. This pose in particular offers a fantastic stretch for the quadriceps.
If you find that your quadriceps are too stretched, you may find that you will experience more knee pain. If this is the case for you, this King Arthur pose will help you a great deal and hopefully reduce the pain you are feeling.
9. Virasana – Hero Pose
If you are a chronic sufferer of knee pain, then the hero pose is going to do wonders for you. It may seem challenging, but once you have gained some muscle it is very doable. It can also reduce your knee pain over time.
Yoga is highly beneficial, and not only for the athletic women. Men and sedentary people would benefit from doing yoga regularly.
It is a way to release the body’s tension and keep you flexible. With a little practice and time, you shouldn’t have any trouble going through any of these easy yoga poses.
Even with a sore knee, there should not be any issues doing these poses. Some of them may even help to alleviate the discomfort you are feeling. All we can recommend is that you take your time and don’t push yourself too far.
Overstretching can be bad for you and even make your injuries worse.
Once again, some diseases may not be cured by doing yoga. But, it can help certain conditions and strengthen the muscles in your knee. In the long run, yoga might do wonders!
If you have enjoyed this article and would like more useful yoga tips, make sure to check out our site. We have a range of exciting, fun, and useful articles available.
Some of which are sure to be of interest to you. So, just take a moment out of your day to peruse our articles. You never know, you may find something that will change your life.
Thanks for reading!