Thread: Yoga and Knee Problems

Hi! Hoping a certified yoga instructor out there can give me a bit of advice.

I have had patellofemoral syndrome (also called runner's knee, I think) on and off for the last few years. I hadn't had any trouble with it for a while until I started doing yoga. I have been doing a couple videos at home (Patricia Walden, a Gaiam video) and my knee pain came back right away. I have been trying to keep my knee over my ankle in bent knee poses, keeping the shin perpendicular to the floor, and started putting a cushion under my sitting bones in hero's pose.

Do I need to just enroll in a class with a qualified teacher? I would like to continue with yoga, but not with this kind of knee discomfort.

Thanks!

I'm not a yoga instructor, but... Do you know if you have any contributing biomechanical factors such as weak medial quadriceps, flat feet, or tight IT bands or hamstrings? There are specific exercises for those things that may help, and if you can pinpoint the root of the problem (maybe an orthopedic PT consult?), you may be able to fix it.. In the meanwhile, you will need to rest your knees (meaning no high impact pounding and no loaded deep knee bends) until they feel better. Once they feel better, I would suggest easing into the deep knee bending poses (lunge, chair, hero's pose, warrior poses, etc.) one at a time and gradually, monitoring for what your knees will tolerate. If you seek out a yoga instructor, look for a RYT/yoga alliance certified instructor- I would not recommend seeking advice from someone with, say, a YMCA certification.

Originally Posted by khalima

Once they feel better, I would suggest easing into the deep knee bending poses (lunge, chair, hero's pose, warrior poses, etc.) one at a time and gradually, monitoring for what your knees will tolerate. If you seek out a yoga instructor, look for a RYT/yoga alliance certified instructor- I would not recommend seeking advice from someone with, say, a YMCA certification.

Agree totally.

My guess (and it's only a guess) is that you have very strong quads relative to your hamstrings, and tight IT bands. People who've had this issue before -- from running or cycling -- will often have trigger points in the outer quads that refer pain to the knee (the outer quads can actually pull the patella out of alignment in these cases). The pain flares up when the trigger points are activated.

I suffered from this exact thing when I first started teaching yoga. One visit to a massage therapist experienced in Trigger Point Therapy fixed me right up. She showed me where the trigger points were, too, and how to massage them myself with a rolling pin. I recommend it highly.

Of course your problem could be something else entirely, it's hard to know... but that's the first thing I thought of, based on my own history.

I would suggest easing into the deep knee bending poses (lunge, chair, hero's pose, warrior poses, etc.) one at a time and gradually, monitoring for what your knees will tolerate.

I agree too. I'm not a yoga instructor but I have been doing yoga on and off since I was a wee thing. I also have dodgy knees but a combination of dancing and a nasty broken leg a few years back seem to have taken the focus off that bit of me as the 'problem area'

I think that it really would be worth seeking out an instructor for advice about how to make yourself more comfortable during your practice. Many of the positions can be modified/swapped for another position with great success, its just best to get a professional perspective when you are trying to safely 'modify' your practice.

Originally Posted by khadiya

I agree too. I'm not a yoga instructor but I have been doing yoga on and off since I was a wee thing. I also have dodgy knees but a combination of dancing and a nasty broken leg a few years back seem to have taken the focus off that bit of me as the 'problem area'

I think that it really would be worth seeking out an instructor for advice about how to make yourself more comfortable during your practice. Many of the positions can be modified/swapped for another position with great success, its just best to get a professional perspective when you are trying to safely 'modify' your practice.

Have to agree, again I'm not qualified to advise but I'd certianly go to a qualified instructor who can check your alignment, offer adjustements, modifications and alternatives to whatever is causing you pain. Good luck with your yoga.

p.s. Also make sure your weight is even across the surfaces of your feet. Pay particular attention to lifting the arches, making certain there's weight in the outer edge of each foot. This helps to lift the kneecap into the proper position and aligns the bones of the knee correctly.

There's an excellent book called Yoga for Healthy Knees -- your local Borders, B & N or library might have a copy you could flip through.

Originally Posted by Lauren_

There's an excellent book called Yoga for Healthy Knees -- your local Borders, B & N or library might have a copy you could flip through.

Funny you should say that. I just found that book on Amazon yesterday afternoon, and I ordered it for 5 bucks, plus 4 dollars shipping. I thought it looked like it might address some really good issues.

Thanks!

I went to physical therapy a few years back for a while and the therapist said my hamstrings were not as strong as my quads, and that my hamstrings were also tight.