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Any movement carried out in an unreasonable way will bring damage
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Knee is the largest and most complex joint of human body
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Knee joint belongs to hinge joint
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It is one of the few joints that can only move in one direction
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In sports, the load of knee joint is large
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If you don’t pay more attention, it is easy to cause strain and injury
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Prevention is a key aspect, but for the injured knee, how should we repair it with exercise? Let’s first look at the pain in different parts of the knee joint
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The pain in the iliotibial band on the outside of the knee is the pain in the front knee around the knee, which is also called patellofemoral pain
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The pain above the knee may be quadriceps tendinitis, the pain above the knee bone or the pain in the inside of the upper tibia may be bursitis, and the insufficient strength of the leg and hip muscles is the main cause of the knee joint pain, However, too much muscle tension will also have an adverse impact on the knee joint
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The stretching of leg ligaments can also help the recovery of the knee joint
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Therefore, in yoga practice after knee joint injury, we should focus on the construction and enhancement of leg hip muscle strength
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The following yoga poses are beneficial to the recovery of knee injury
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The phantom chair variant starts from the mountain pose, with the back against the wall, slowly bend the knee to an angle of less than 90 degrees, keep the knee and ankle perpendicular to the ground, and retract the tailbone, so that the whole back is close to the wall, exercise the strength of leg muscles, straighten the knee and relax after a period of time
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To exercise your inner thighs, you can clip a yoga brick between your knees
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Sit up forward bend starts in sit up mountain pose, bending the right knee inward, keeping the left leg extended and muscles tightened, and the second toe of the left foot facing the knee
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Inhale, stretch the spine upward, breathe, and lean the upper body forward slowly
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Put your awareness on the tightening of leg muscles and the stretching of the posterior ligament of the leg
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In the foot binding style, pay attention to the stretching of the back
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If the back cannot stand upright, put a yoga blanket or Yoga brick under the hip
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Don’t pull your feet too close to the direction of your body
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Put your awareness on the stretching of your inner thighs to enhance the strength of this part of your muscles
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Face the wall with your right foot, step forward with your right foot, hold the wall with both hands and follow the ground with your left foot
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Inhale, stretch the spine upward, exhale, bend the right knee, and feel the extension of the back of the left leg
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Note that the muscles of both legs should be tightened and lifted up
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The right knee should not exceed the toes
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Lie on your side
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Start from the right side, put your head on your right arm, put your legs together, and bend your knees 90 degrees
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Inhale, slowly lift the knee of the left leg up, and keep your feet together until your knees are separated by about one palm wide
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Keep a few breaths
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When exhaling, slowly fall and stand on one leg for balance
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Start from mountain standing, move your weight to your right foot, bend your left knee back, put it on the chair, and don’t lean forward
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Pull your hips forward and feel the stretch in the front of your left thigh
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Pay attention to adjust the chair to the appropriate height and lie on your back with your hands holding your legs
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Inhale by pulling your right leg up with both hands, so that your right thigh is 90 degrees from the ground
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When inhaling again, slowly straighten the knee of the right leg, feel the stretching of the back of the right thigh, keep falling and lying on your back after several breaths, twist and stretch your back, extend your arms to both sides, bend your left leg and put your left foot on the outside of your right knee
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When inhaling, stretch your right leg
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When exhaling, pull your left knee down with your right hand
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Feel how to stretch your left hip
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Protect your knee joint in yoga practice
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Pay attention to warm-up, especially the hip joint
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The hip joint, knee joint and ankle joint are the three joints connected with the lower limbs of the human body
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If the hip joint is not active enough, many postures that need to open the hip joint, It will exert excessive pressure on the knee and make the knee overwhelmed
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At the beginning, you can rotate your hips and ankles, practice butterfly pose and ox face pose, etc
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to strengthen the stretching of your hip joint
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After the hip joint is opened, it is much easier to cross sit and other postures
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The adjustment and construction of postures start from the placement of the feet
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Make sure that your sole can stably contact the ground
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The four corners of the sole (two points on both sides of the front sole and two points on both sides of the heel) should be evenly distributed on the ground
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Strength goes deep into the ground through the ball of the sole of the foot, and the toes try to open and keep moving
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At the same time, pay attention to lifting the center of the foot upward through the arch of the foot
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In this way, the ligament forces on both sides of the knee are evenly distributed, and the patella can move freely, so the meniscus is not easy to be excessively squeezed
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In the posture of knee bending, keep the knee and ankle vertical
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For example, in the warrior posture and side angle posture, first place the knee directly above the ankle, and open the five toes
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After bending the knee, the position of the patella should be consistent with the direction of the second toe
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If you lean forward a little, your knees should not exceed the tip of your toes
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At the same time, pay attention to the instep, do not let the center of the foot fall down, and avoid excessive stretching of the knee inward
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In postures that require leg straightening, the knee is easy to be excessively stretched inward
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For example, in the triangle and double leg back extension, the position of the knee is often easy to lean inward, and the ligament strength around the knee is easy to be unbalanced at this time
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In the standing pose, you can bend your knees slightly and let the soles of your feet press firmly and evenly
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In the three-dimensional sitting, you can pad a small towel roll under the knee socket, pay attention to the subtle feelings of the knee, and timely adjust the ligaments, cartilage and meniscus of the knee
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If you feel pain, the injury is often inevitable at this time
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So you should feel it carefully
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Once you feel a little uncomfortable, adjust it quickly to avoid further damage
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If you feel pain when you come out of the pose, the injury has actually resulted in strengthening the protection of the knee through the balance pose
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In the balance pose, because the body needs to adjust itself to find the best position, the body’s wisdom will make rational use of the muscle and ligament forces around the knee to find the balance point
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In particular, standing balance postures that require knee bending, such as Eagle pose, have the best effect
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This dynamic balance mainly enhances the function of ligaments, not just muscle strength, so it also helps to prevent future injuries
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Actively use auxiliary items
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In sitting cross legged posture, if the height of the knee exceeds the crotch, put a brick or blanket under the hip to make the height of the knee parallel to the crotch at least
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When heroes sit, they can also put cushions under their hips
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Then sit down, which can greatly reduce the pressure on the knee without damaging the knee
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Pay attention to the relaxation posture after practice
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The relaxation after practice is very important
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It can help the recovery of muscles, ligaments and bones
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Help muscles, ligaments and bones recover
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Is your knee healthy? The simplest way to judge is to let the body tell you the answer
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If your knee hurts, it means it may be unhealthy
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It’s best to let the doctor check it
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The bone pain in front of the knee may be patellar joint pain syndrome, bone swelling and pain on the left and right sides of the knee, joint inflammation or degeneration, and other conditions
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Ask doctors and experts for research and statistics
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When lying down, the weight of the knee is almost 0
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When standing up and walking, the weight of the knee is about 1 ~ 2 times when going up and down the slope or up and down the stairs, The load on the knee is about 3 ~ 4 times
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When running, the load on the knee is about 4 times
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When playing, the load on the knee is about 6 times
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When squatting and kneeling, the load on the knee is about 8 times
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Further thinking: the average knee joint of normal people can bear 35 kg
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The more weight you bear, the greater the probability of articular cartilage wear, tendon injury and rapid knee degeneration
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For example, a person who weighs 50kg has to bear about 200kg on his knee every step.
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