For Knees A G O Y

Yhogaow to heal + protect

We all know that a knee injury can set us back hugely, so it’s in our interest to keep this vital joint as ‘healthy’ as possible and by this I mean strong with good alignment of the patella, writes Sally Parkes. Here she tells you what to do to get your knees as fit as possible using . Yoga photo: www.aliwphotography.co.uk

oming from a sporting A very effective method is to increase the background myself, I’ve body’s overall flexibility by increasing your experienced significant knees stretch time post workout and by practicing problems. After running several slow and thoughtful yoga. The hips, quadriceps, marathons and teaching studio Iliotibial band (band of soft tissue on your outer Ccycling for several years, I got to a point thigh that can restrict knee function when tight) where I could not bend my knees through a and glutes should all be stretched in order for 90-degree angle without a lot of pain. I the connective tissue and surrounding muscle discovered that because I had not included groups to have a healthy level of flexibility. This stretching into my training the patella was will allow the patella to sit in more effective significantly misaligned, a condition called alignment - the result being less wear and tear Chondromalacia Patella. This is a common of the knee joint. complaint - with the knee cap out of Effective to achieve this include alignment there is friction under the patella Baddha Konasana (Cobbler’s Pose) to stretch which causes wear and tear on the. This the groin area and misalignment is especially common in runners (Pigeon Pose) to stretch the glutes, especially and cyclists as these activities significantly the gluteus medias (outer glute/hip muscles) increase the strength of the outer quadriceps and hip flexors (muscles to top front of thigh). (vastus lateralis and vastus intermedius) whilst All the asanas should initially be supported the inner quadriceps (vastus medialis) and with yoga props, in this case yoga block. A adductors (inside of thigh muscles) don’t get yoga block should be placed under the hips to strengthened to the same degree. This results help bring the pelvis into a more neutral in increased tension of the anterior cruciate alignment, this reduces tension in the knees. ligament and the outer quadriceps, which then Do not rush these asanas and ensure you are encourages an external lateral misalignment fully warmed up beforehand. Hold each for at of the knee cap. least a minute and breathe deeply throughout.

Fixing your knees with yoga Strengthening the knees So, the challenge is how do we avoid this through Yoga kind of injury without causing more friction As well as improving our overall flexibility, yoga in the knee joint and how should we can also strengthen the knees. We do however address the muscle imbalance without need to pay attention to detail when doing causing more damage? postures that require the knee to be flexed. When

92 ultra-FIT APRIL 2013 the knee is flexed, the supporting ligaments have wonderfully beneficial postures for those who to become loose to permit the flexion. As a result, have the necessary physical openness in the Monthly Pose stability is then decreased and the joint is more hips, they are very strong on the knee joints prone to injury. For One and Two and require a large amount of rotation as well (Warrior I and II) the knee joint should be aligned as flexion of the knee joint, thus putting it in a Cobblers Pose directly over the ankle as this not only helps to vulnerable position. If the pelvis is not flexible protect the patella tendon, but also strengthens enough to allow the required rotation of the

(Baddha Y

the connective tissue that runs around and femur, then the knee tendons and ligaments O through the knee joint. More specifically the joint will be put under immense tension Konasana) G should be lined up over the second and third toe It’s advisable to build up to these postures A From a seated position with the spine upright, bring the soles of the feet together whilst dropping the legs out to It’s advisable to build up to these either side. Interlace the fingers and place them under the feet. Inhale, postures gradually first by working on contract the abdominal muscles and straighten the spine as much as possible before tilting the pelvis gently opening the hips with the forwards so the upper body moves towards the feet. Keep the shoulders suggested so the knees do not down away from the ears and breathe and move slowly. Do not strain. The need to flex so deeply elbows can rest on the inner thighs. Last of all let the head relax down. so the quadriceps are equally engaged and the gradually at first by working on gently opening knee is stabilised as much as it can be when in a the hips with the suggested asana so the knees Modifications: flexed state. do not need to flex so deeply. With patience and If the hips or back are stiff, sit on a yoga A much more stable position for the knee is regular practice, the hips will open, allowing the block or rolled up towel to encourage in as the knee is extended. All its knees to be stretched and strengthened neutral alignment of the pelvis and lumbar components, the head of the femur, tibia and according to the individual’s abilities. spine before moving into the posture. fibula, fit together perfectly and the connective There are really just a few simple principles to tissues are taught – this means they are in a bear in mind when going about your practice. more supportive state. This is only the case Always pay attention to where your knees are Benefits: however, if the quadriceps are contracted so the and how they are feeling, especially during Stretches the hips, psoas, adducters and patella actually moves upwards slightly toward postures that require the knee to be flexed. lower back the thigh. This indicates that the muscles are Never force a yoga posture and remember that shortening during contraction, and therefore the hips have a big effect on the knees, so it is signals stabilisation. It’s this attention to detail worth working on stretching these too. that helps to bring strength and stability to the Eventually, with regular and considered practice body and is very much worth paying attention to. your hips will feel more open, your knees stronger and your body will move more freely Yoga Postures to avoid than you thought possible, resulting in massively As with any training programme you need to improved fitness and sports performance. UF www.sallyparkesyoga.com build up gradually and there are yoga asanas that most people should avoid initially. These Sally runs and include Supta Virasna, (Reclining Hero Pose), retreats in London and Spain (Cow Face Pose) and Padmasana (Lotus Pose). Whilst these are

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