Introduction:
Knee pain is commonly seen in most people above the age of 40 years. Certain yoga poses help reduce knee pain, increase the muscles' stability and strength, and restore an injured knee's functions. Some yoga poses are also contraindicated in people with knee injuries or arthritis. Some yoga poses are modified to reduce pressure on the knees. Direct stress or pressure on the knees should be avoided in people who have knee injuries.
What Are the Common Causes of Knee Pain?
The common cause of knee pain can be any injury to the knees. Some of the causes are -
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Knee Osteoarthritis - The cartilage present in the knee breaks down and results in osteoarthritis of the knee. Without the cartilage, the bones in the knee rub together, creating friction resulting in pain. The knee becomes stiff and swells.
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Patellofemoral Pain Syndrome or Runner’s Knee - It is the most common cause of pain seen in the knee. In this syndrome, the cartilage present in the knee cap is damaged because of any injury or overuse. It is commonly seen in people who are active in sports. This syndrome is also called the runner’s knee.
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Iliotibial Band Syndrome - This injury is seen as pain present in the lateral side of the knee. It is caused by compression to the connective tissues. It is seen in people who run long distances.
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Meniscus Tears - When there is a forceful twisting or rotation in the knee joint, a tear in the meniscus results in a torn meniscus. It is commonly seen in athletes.
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Ligament Tears and Sprains - The ligament in the knee can be injured due to any trauma or accidents. The ligament injury can occur in the anterior cruciate ligament, medial cruciate ligament, lateral cruciate ligament, and posterior cruciate ligament.
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Knee Bursitis - Inflammation seen in the small fluid-filled sac present in the knees is called knee bursitis. It can result in pain and limit knee movements.
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Baker’s Cyst - A fluid-filled cavity behind the knee is called a Bakers cyst. The accumulation of synovial fluid causes it. It can cause severe pain.
What Are the Tips for Yoga Practice in People Having Knee Pain?
Certain yoga modifications are done in people with knee pain to reduce the stress and pressure on the injured knee.
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Reduce or avoid the hyperextending of the legs or locking the knees.
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Do not kneel directly on the knees.
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Align the hips, knees, and ankles in a proper position.
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Place the knees behind the toes when squatting, lunging, or bending.
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If pain is present, stop immediately.
Which Are the Yoga Poses That Should Be Avoided in Knee Pain?
When there is an acute injury or a chronic painful knee, certain yoga poses are contraindicated, or modifications are needed for doing certain poses. Yogasanas that put pressure or stress on the knee joints should be avoided in people with injuries. Some of the yoga poses that should be avoided for knee injuries include -
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Tree Pose or Vrksana - In the tree pose, one of the feet of the leg is placed on the other knee for support. This pose should be avoided because the stress on the knee can result in pressure.
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Camel Pose or Ustrasana - Camel pose is done by back bending on the knees. This will create pressure on the knees and is avoided in case of people having any knee injury.
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Hero Pose or Virasana - Hero pose is done by sitting on the knees. This yoga pose will provide a more substantial stretch and create pressure in the knee joint region. So the hero pose or virasana is also contraindicated in people having an injury.
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Frog Pose or Mandukasana - Frog pose is an advanced yoga pose that targets the core muscles, hips, and thighs. The body's weight is distributed in the knee and on the elbow of the hand. Widening the knee and the pressure from the body will create tension in the knee region. So this pose is also contraindicated in people who have any injury to the knee.
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Eagle Pose or Garudasana - The Eagle pose helps stretch most of the body's muscles, including the ankle, thighs, hips, shoulder muscles, etc. It helps in improving the balance of the body. The eagle pose is performed by balancing on a single leg. The body weight is controlled on the knee. This will create pressure on the knee joint. So this pose is contraindicated in people who have any knee injury.
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Triangle Pose or Trikonasana - The triangle pose is done by bending to one of the sides and supporting the body's weight on the knees with the help of the hand. Straightening the knee joint and creating pressure on the area will create tension. So this pose is contraindicated in people who have knee pain.
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Lotus Pose or Padmasana - Lotus pose is done by sitting straight in a cross-legged manner. Sitting cross-legged creates stretching on the knee joint. So this yoga pose is also contraindicated in people with pain in the knees.
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Thunderbolt Pose or Vajrasana - The thunderbolt pose is sitting on the legs and bending the knees as close as possible. This pose is challenging for people with knee pain because the body's weight is transferred only to the knee and the legs. So this yoga pose is also contraindicated in people who have a knee injury.
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Bound Angle Pose or Badhakonasana -This pose is done by bending the knees in a sitting position, and the legs are kept by touching the toes or soles of the feet to each other. This will create pressure in the knee. So this pose is contraindicated in people who have pain in the knee.
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Child’s Pose or Balasana - Balasana, or child’s pose, is done by kneeling on the floor and bending the knees. The weight of the body is present on the knees. This will create pressure on the knees. So this post is also contraindicated for people who have knee pain.
Conclusion:
After an acute knee injury, the doctor's opinion is considered for the type of movements that can be done using the knee. Most of the asanas done by kneeling should be avoided in people with knee pain because it will create pressure in the region of the knee joint and can increase pain. Modifications to certain yoga poses are done in people with knee injuries by adding cushions and not putting pressure on the knees.
