Yoga Poses That Help Relieve Knee Pain And Personal Injuries
Strengthening the surrounding tissues, particularly the inner thighs is the best thing you can do for your knees. The knees sit between the hip joint and the ankle, placing the kneecap at an angle and at an unstable place.
In order to alleviate and prevent knee pain, it’s essential to strengthen the inner thighs which align the patella and strengthens the ligaments. The best way to do this is through yoga postures such as the Triangle and Warrior poses. However, realigning all the basic postures is the first thing you’ll want to do.
Important Cues In Every Yoga Pose To Keep In Mind:
1. Avoid Kneeling
If you have sustained knee injury, you should avoid kneeling at all costs. In order to relieve the meniscus of extra pressure when you have no choice but to kneel, you should push the weight to the top of your feet.
2. Do not Hyperextend
If you can engage your thigh muscles when your leg is straight or have a hyperextended at the knee, you should lightly bend it for protection.
3. Ensure you Can See the Toes
In Chair or Warriors Pose variations, you should ensure that your toes are visible in front of your knees. This ascertains that the knee is stacked over the ankle and relieves the stress while aligning the hip as well as strengthening the inner thighs.
A 10-minute Yoga Flow To Strengthen Your Knees And Help Alleviate Or Prevent Knee Pain:
In this pose, you should curl up to stand up while keeping the knees soft. Place the foot all the way back. The back heel should come it contact with the ground at an angle, and starts to fully ignite. The front knee ought to be bent and the toes should point forward.
Ideally, ensure that the toes are visible in front of the knee and that it’s ricked over the ankle by pressing the knee to the left. Also, raise your arms, keeping your belly in and shoulders relaxed. Pose for about five breaths and you will strengthen the inner thighs and stabilize the other knee.
Allow your head to drip towards the floor, making a forward fold. Stay here for a while and then touch the ground under your head with your left hand and lift the right hand to the ceiling, while straightening the left knee. Look up for about three breaths and focus on attempting to lift your right kneecap on your thigh. Repeat this pose on the other side.
For this one, you should stand upright. There should be a slight bend in the knees and a hips-width at the feet. Try and pull your ribs and stomach in and roll the shoulders up, back and down in order to open your chest to the ceiling.
Then move the chin towards the chest in order to open your neck’s back. Stay in this position for a few breaths. Pay close attention to your body and take a few breaths to balance your body.
Come back to the Mountain Pose and put the right foot to the back, positioning the legs as you did on the first pose, only this time making your arms hover parallel to the floor and over your legs.
Pressing the front knee out to the left will take some more energy as the hips will be open, so ensure you can see the toes in front of your knees always.
For this pose, you should step the back foot into around midway down at a hips-width distance with the foot pointed out at around 45 degrees. Then interlace the hands on your lower back. You can either keep a small bend in the front knee or ignite the leg muscles in order to straighten the legs.
Pull in your stomach, straighten up the spine and gradually lean forward maintaining the long flat back and raising up the arms behind. As soon as you start to feel the back curving, pause and pause for at least three breaths. Start from the top and repeat for the other side.
Next, straighten the front leg and start leaning the upper part of your body forward over the slightly bent leg. This is usually enough, but you can choose to lower your corresponding arm to a block. Remember to keep the torso as parallel to the ground as you can.
You can even lift the other arm up to the sky. For added strength in the thigh, keep the front knee bent. Take five breathes for the triangle pose and start from the start for the other side.
The final stage of your session is taking this pose and extending the arms and over your head. Gradually slide the palms together and close the pose by rooting into the floor and smoothing out your breath.
Keep in mind it takes time to completely heal your knee injury. However, you can increase the healing rate by doing this regularly and with proper alignment. If the injury was due to negligence by another party, you can consult a Corpus Christi personal injury lawyer for advice on compensation. You deserve fair compensation if the injury affected any of your regular activities, particularly those financially related.