Discussion Forum: General Discussion: Medical Aspects: knee pain

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Discussion Forum: General Discussion: Medical Aspects:
knee pain

gonzalez_ea
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Oct 3, 2002, 12:51 AM

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knee pain	Can't Post

Hi,

When I did aerobics years back I used to experience knee pain from time to time. I went to a doctor of sports medicine and he told me that I probably had patellofemoral syndrome. Now I´m having the same problem with yoga. My knees bother me while I´m doing asanas, but worse than that, they bother me for days and weeks afterwards. It is only with complete rest that the pain goes away. It´s not an unbearable pain by any means, but it is a nuisance. Does anyone else out there experience this? What exercises can I do to strengthen my knees so that I can do the standing asanas freely?

PS. A curious observation: When I spell checked my messages, only the words "yoga" and "asana" where highlighted!

spangled
Novice

Nov 27, 2002, 6:53 AM

Post #2 of 8 (9364 views)
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Re: knee pain [In reply to]	Can't Post

I'm not aware of what patellofemoral syndrome is, but as someone who's damaged his knees through injudicious (and unsupervised) asana practice, I'd make absolutely sure that you're not doing the same - particularly in anything approaching a lotus or half lotus posture, or positioning yourself in standing postures so that the toes point wider than the knee... That's how meniscus problems can start.

I'm new here - hello everybody

Stefanie Zonca
New User

Apr 4, 2003, 2:13 AM

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Re: knee pain [In reply to]	Can't Post

After straining my left knee ligaments doing half lotus (when I just started yoga and my competitive mind took over me!!), "rest" was the best advice I received and after that I practiced yoga asanas such as virasana, half lotus, etc..with a belt to open my knee (first when kneeling place the belt behind your knee pulling it forward to create space in the knee, then sit in virasana for example). - It does help tremendously. Be gentle on yourself.
stefanie

srao
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Sep 9, 2003, 1:35 AM

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Re: knee pain [In reply to]	Can't Post

Suggest that you practice SQUAT posture.

I have used this posture to help 2 of my students with almost similar observations. Squat will help bring the whole spine in to alignment. Sometimes the Knees compensate for possible hyper extension of the hip region and this could be reflected in the on-going pain in the Knees.

If you are not used to the squat posture, let me know, however build the posture gradually. Use several blocks to sit on if you are not able to rest on the calf muscles. Over time remove blocks, one at a time, and observe the stretch in the knees. Also keep the heels on the floor.

If squat does not come easy, than you will need bucket full of patience and build the posture gradually.

I also suggest you get hold of a copy of the JUNE edition of TIME Magazine. Very good article in there of damages to Knee and where they come from. The illustration of Knee in there will allow you to take your awareness deeper in to the Knee.

Sera
New User

Dec 15, 2003, 8:18 AM

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Re: knee pain [In reply to]	Can't Post

My experience with students with knee pain is that in all asanas they must pay particular attention to alignment of the thigh, knee, shin, ankle and foot (the knee generally points at the second toe). As much as we try to increase space in the knee, often one of the main limitations is actually from the hips. Many students try to do a lotus posture well before their bodies are ready because it is touted as the ultimate meditation posture (only true when the body is truly at ease in this posture). We can easily see the interplay of knee and hip in extended side angle pose (Utthita Parsvakonasana). We carefully align the front knee over the ankle pointing to the center of the foot, but as we try to open the back hip outward the front knee "wants" to wander inward often pointing much to the inside of the big toe. This puts a lot of stress on the connective tissue of the knee. Whenever the knee is bent we want to try to be as careful as possible of the overall alignment of the leg from the hips to the toes and avoid any twisting at the knee. Also, pain is a warning, the body trying to tell us something. When the knee is already rebelling, be kind to your body and give it time to rest, recover and reduce the inflammation. Then resume your asana practice after a few days (or however long it takes to recover) starting off gently and with more awareness of both alignment and the more subtle warnings your body will give you before it screams with pain.

sarah1981
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Feb 12, 2004, 3:11 PM

Post #6 of 8 (7490 views)
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Re: knee pain [In reply to]	Can't Post

If your knees turn inwards, then the reason you are experiencing pain is probably due to an alignment problem. Squatting is definitely the best way to cure any knee pain but you have to ensure that your knee is aligned correctly before actually doing the squatting. The best way to do it is to stand in front of a full length mirror with both feet to the ground. Bend one of your knees and ensure that your hips are even. Once this is done, spread your foot on the floor, making sure that toes are stretched out and twist your knee (while locked) from your hip so that the kneecap is points towards the middle of the foot. Keeping your knees locked, you then bend your leg and straighten it again without holding it in the bent position for too long. Repeat this at least 10 times twice a day

Its important that you do not bend your leg too far and for the first few times you do the exercise you may find it feels very uncomfortable but it does work. Your leg and knees will get stronger and tadasana will come more naturally. Many women have problems with knee alignment due to the muscle in the thighs but hopefully this should be corrected by doing this exercise. You may want to do another exercise in conjunction which helps to open up your hips. You lay down on the floor with your knees bent towards your chest and back flat on the floor (emphasis is more on making sure the spine is flat and not curved). Roll to one side, keeping your knees bent, your back as flat as possible and feet together. You then raise the outer leg to a 90 degree angle keeping the inner edges of your feetand heels together, hold for 10 seconds and then lower to its normal position. Again repeat this 10 times on each leg.

I had similar problems with my knees and I can honestly say that after two weeks of not doing any yoga and practising these exercises daily, my practice improved immensely and cured my knee pain completely. I am not a yoga teacher nor a physiotherapist but I would recommend you try these.

Good luck!
Sarah

yogini
Novice

Oct 24, 2004, 3:45 AM

Post #7 of 8 (6664 views)
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Re: knee pain [In reply to]	Can't Post

Hello yoga lovers!
Since I suffered from knee pain every time I began to practice a little more seriously, I read what you wrote about this and search for advice from my teachers and information on Internet. Interesting process, I think, when you go for information and knowledge that helps you in the practice... it becomes Jñana Yoga Wink

! Well, now I think I began to understand my knee problem, my knee situation, as I prefer to say. One has to look and feel carefully what happens during practice as well.
Learning something about yoga, my body, the right way to practice, etc, and reading about it, lead me to love yoga even more! I really enjoy what is happening and would like to share some of the articles I've been reading on Internet, in case you have knee problems or simply would like to know about this. If you find something more to read, please share!

Here comes some reading:

On Your Knees
Yoga can either strengthen your knees or blow them out. It all depends on your alignment.
Article in Yoga Journal, http://www.yogajournal.com/practice/526_1.cfm
By Julie Gudmedstad,a licensed physical therapist and certified Iyengar Yoga teacher. She runs a physical therapy practice and yoga studio in Portland, Oregon, where she combines Western medical knowledge with the healing powers of yoga.

The Hyperextended Knee
Overly flexible knees can cause injury, but yoga can help stabilize loose tendons and ligaments by strengthening the muscles around the joint.
Article in Yoga Journal: http://www.yogajournal.com/practice/997_1.cfm
By Julie Gudmedstad

Knee Deep in Yoga
Yoga can be a source of knee pain or the ideal therapy. Here's a primer on keeping the joint healthy on and off the mat.
Article in Yoga Journal: http://www.yogajournal.com/health/1161_1.cfm
By Catherine Guthrie, a writer and yoga teacher in Louisville, Kentucky.

Good look with your practice!

Shyam23
Regular

Mar 1, 2005, 7:52 PM

Post #8 of 8 (6322 views)
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Re: knee pain [In reply to]	Can't Post

It is inevitable that you injure yourself one way or another if you do Iyengar Yoga, because the postures are done with violence.
Knee injury is common place, as is lower back injury.
You may say, well cannot I do the postures in a different way, or is there a posture sequence that will alleviate the injury that I have done? There are no yoga postures that will heal or help to heal a damaged knee.
Since fundamental to Iyengar Yoga is ahimsa, injury to yourself, in the long run, it does not really matter what you do, you will hurt yourself. See my analysis of why that is in the general discussion post.
Specifically, though, for knee problems there is a company in India called 'Conybio' which sells a support which works for 70% of all knee injuries. (No, trust me, I have no relationship with them!).
The best for most knee problems is to take up walking, using the ConyBio support. You need to do this sensibly, with no pain and to build up your leg muscle strength gradually, not to use violence in walking either. It might take 2 years to build up your leg muscles so that your knee can heal naturally: the only solution for knee problems is natural healing. Ultimately, you should be walking for 2 hours per day unless you do other exercises (gym, etc, and also an active sex life means that you need less walking to keep you fit).
Doing the postures in a different way or trying to alleviate the problem with another sequence will just cause you harm in a different way, in any of your six physical/spiritual energy spheres, depending on what you do.
I hope this helps, if not please put up another post with more specifics of your knee problem.
Kind regards
Shyam
The Loving Heart Centre
www.lovingheartcentre.net

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