Pain Bringing You to Your Knees?

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)
    • Plank
    • 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 lorie@wellnesswithlorie.com.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Jumping in Feet First

In yoga (and in balance in general) our foundation is our feet. If there’s alignment issues in a standing yoga posture, we look at the feet and work our way up. Even slight changes in foot position can improve your yoga practice. When our feet are faced with an injury, even a slight one, it can affect our balance and movement patterns. The foot is an amazing structure that’s designed to help propel us forward while keeping the body above balanced and strong. Like the foundation of a house, feet are designed to withstand weight, activity and movement. They are flexible enough to do so while navigating uneven ground, surfaces that change, and challenging footwear. Sadly, Imbalances in the feet can lead to issues such as ankle injuries, plantar fasciitis, stress fractures, neuropathies, etc.

To understand a little more about this important body part, let’s delve deeper into the feet. But before jumping in feet first, we must keep in mind that the calves and knees are important to foot health as well. Try to keep the muscles above and below the knees (thighs, calves, and shins) strong and flexible with regular exercise and stretches.

The feet themselves are made up of LOTS of bones, muscles, and other structures. The bones of the foot include the two lower leg bones (tibia and fibula), which connect to a bone called the talus to form the ankle joint. The talus sits on top of the calcaneus, or heel bone. It also connects with the bones that form the shape of the foot. The mid-foot is made up of the tarsal/metatarsal bones. Then the phalanges form our toes.

Bones provide structure to the foot, then arches (two that go from front to back and one side to side) act like shock absorbers as we walk, run, skip, dance, etc. There are lots of muscles. Some of them start in the leg and go into the foot allowing for motion at the ankle. Within the foot lay the intrinsic muscles. These are 4 layers of muscles that help with all the small movements necessary to navigate the earth. On top of all the muscles is fascia (a sheet of connective tissue covering and surrounding the muscles). There are so many structures in these feet of ours, it’s easy to see how problems can occur. So make sure to take care of your feet so that they can take care of you.

To enhance foot health, try:

  • Wearing Supportive Shoes
  • Rolling a golf or lacrosse ball under foot to help with tightness (i.e. plantar fasciitis)
  • Stretch the Calf and Hamstring Muscles
  • Strengthen the Hip Muscles (This will help with balance and therefore also support the feet)

You can also try these yoga postures to help stretch and strengthen the foot:

  • Adho Mukha Svavasana (Downward Facing Dog)
  • Virabhadrasana 1 (Warrior 1)
  • Utkatasana (Chair Pose)
  • Prasarita Podottanasana (Wide-Legged Forward Fold)
  • Plank
  • Janu Sirsasana (One-Legged Forward Fold)
  • Prvta Janu Sirsasana (Revolved One-Legged Forward Fold)

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie