The knee has an important job. It helps us walk, and is the midway point between the hips and the ankles. The knee has the distinction of being the largest joint of the human body. It’s easy to take this simple looking joint for granted, but it is also the most complex joint in the body. The kneecap (patella) is shaped to fit precisely against the bones beneath it, like interlocking puzzle pieces. Other parts of this puzzle are structures designed to cushion and support the bones. This includes muscles, cartilage, ligaments and the menisci (cushiony shock absorbers on the inside and outside of the knee). The location of the knee joint makes it either a goodwill ambassador or bad news reporter to the rest of the body. Problems with the knees can affect feet, ankles, hips and low back. Plus, knee pain itself is no fun!
There are indeed many conditions and injuries of the knee. Today we explore arthritis in the knee, and propose some solutions to keep our knees happy. Arthritis is a degenerative disease that causes stiffness, pain, swelling and lack of motion in the joints. The knee supports the upper body and withstands a lifetime of motion. Because of this, wear and tear takes its toll. The cartilage, which protects adjacent bones from rubbing against each other, starts to wear down. This process can also be accelerated from injury to the knees.
There are several things we can do to keep the knees healthy. First, alignment is essential. The knee should track over the center of the foot. (Keep this in mind in your next yoga class), When the knee goes inward toward midline it’s been found to contribute to arthritis pain and inflammation….ouch!
To help with alignment, start by making sure you have good shoes. Sometimes all it takes is good shoes with arch support to help align the knees and alleviate pressure on the joints. Also, keep in mind that the ankles, hips, SI joint, and low back all have a role to play in keeping the knees strong. Ankles and hips can get tight, so practice stretches to keep them supple. Strengthen the core abdominal muscles. This will support the low back, which will help support the knees.
Here are some yoga postures that can help your knees:
- Utkatanasana (Chair Pose)
- Utkatanasana hugging a yoga block between the knees
- Virabhadrasana 1 (Warrior 1)
- Adho Mukha Svanasna (Downward Dog) Look back to see it your knees are aligned
- Setu Bandha Sarvangasna (Bridge Pose)
- Trikonasana (Triangle Pose)
- Uttitta Parsvokonasana (Lateral Angle Pose)
- Supine Figure 4 Stretch
- Supta Padangustasana (Supine Hamstring Stretch)
Working on the knees involves a lot of exercises or yoga postures because so many parts of the body support the knees. Regular yoga classes can help with creating suppleness in the tight areas of the body, and also strengthening hip and core muscles. If you’d like to join me for one of my classes, check out my schedule page here. I would also be happy to work with you individually. If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at firstname.lastname@example.org.
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