3 Ways To Keep Your Knees Safe in Yoga Class
The knee joint is a perfect combination of bones, cartilage, and ligaments. It is the largest joint of the human body and is also considered the most complex: it allows humans to crawl, kneel, sit, walk, run and stand upright on the ground.
Recipients of most orthopedic surgery. It is estimated that by 2030, the total number of knee replacement surgeries will increase by 673%, reaching 3.5 million cases per year.
In addition, knee pain is the second leading cause of chronic pain; more than one-third of Americans report being affected by knee pain. The causes of knee pain can range from osteoarthritis to dislocation caused by sports injuries, and more and more doctors recommend yoga as part of the healing and pain management process.
On the other hand, if we do not take proper care of our knees when doing yoga, we may aggravate the existing knee conditions and even suffer new knee injuries. It can help you protect your knee, whether you currently have knee pain or just want to make sure you never have it.
1. Tell Your Yoga Teacher and Choose Right Yoga
If you already feel knee pain, take a moment to consider which yoga style and rhythm are best for your knee. You should also consider the educational background and training of your yoga instructor and look for someone with experience in yoga therapy or orthopedics or physical therapy.
A slower-paced course and longer grip will allow more attention to be focused on key joint alignment. If you are dealing with injuries, lessons that include jumping and lotus-style changes in each lesson may not be the best option, or at least you may need to modify the way you transform in these lessons, even if you don’t do some postures.
The course that suits you. Finally, as with any other exercise regimen, you should obtain your doctor’s advice on a range of motion and position limits and guidelines before practicing yoga (especially when you resume yoga after surgery).
2. Do Stretches Upto Safe Extent Only
Regardless of the state of our knees, every yoga practitioner should know what it feels like to stretch with the knee safe. Although everyone’s experience of stretching may be slightly different, a good rule of thumb is that the muscles above the knee joint feel good, while the muscles on the sides or below the knee feel pulling.
A classic example of a knee sensation that can warn you of backing is the lotus pose. In order to put the legs safely in the lotus position, the knees must be fully bent. Many times, the first bent leg can be fully bent and moved safely into place, but the second leg cannot. In this case, forcing the second leg into this position, especially when pulling to the sides of the knee or below the kneecap, may cause the medial meniscus (one of the crescent cartilage discs of the knee) to wear and tear.
3. Your Yoga Teacher Can Do Simple Modifications
In addition to these general considerations, here are some ways to modify certain postures to make them easier to bend the knees. And your Yoga teacher certainly knows if you tell about your health conditions in advance. For yogis with knee pain, these may be good choices, but even if you don’t have knee pain, you may need to work harder to keep your knee healthy during the exercise.
Over the years, I have heard many students with knee pain praise yoga and yoga therapy. However, the value of practice can only be obtained when yoga is practiced in an intelligent and specific way that can keep the knee joint stable throughout life. We tend to take the knee at work for granted until it complains of pain, but using some of these techniques may cause the pain to accumulate or block the door before it enters our lives.
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