While going weak at the knees in a first date might be a good sign - it's not so great when you're in the middle of a run or workout routine. Unfortunately, knee pain remains to be the number two cause of chronic discomfort in the U.S., with more than a third of Americans struggling to maintain strength and balance throughout their legs as a result of knee based discomfort.
Before we begin discussing therapy for knee pain relief, yoga poses, and how your knee braces for arthritis can help, we should note that the problem often isn't with the joint itself. Instead, if you suffer from chronic knee pain, the problem is usually with the muscles and ligaments surrounding your knee. That's why the most common causes of knee pain can usually be linked to torn ACLs, weak hamstrings, or chronic conditions like arthritis.
Fortunately, research suggests that while some yoga poses can worsen your knee discomforts, by placing additional strain on the lower portion of the leg - others are very beneficial at building strength and minimizing knee adduction with a knee strap. Following, we're going to look at some of the best yoga therapy for knee pain relief - to help you balance your way to a more comfortable life.
1. The Knee strap Chair Pose
The first option in our list of yoga therapy for knee strap pain relief solutions is the "Chair" pose. With your knee compression bandages on, this pose can help you to adjust the way that you move your weight throughout your body, strengthening your hips and legs so that you're less likely to rely on your knees to take on the brunt of the impact when you walk and run.
To begin, simply stand with your legs and feet together, and your chest lifted, sitting against the wall as though there was an imaginary chair beneath you. To elongate the stretch, lift your arms up above your head as you hold your position, and make sure that you keep your weight in your heels.
2. The Peaceful Warrior
A great move for activating and strengthening the gluteal muscles, as well as boosting the power in your hamstrings and quads. This pose will be ideal for those who need to adjust the strength in their lower body and keep the knee in great shape. Remember to wear your knee braces for arthritis.
Start with your left foot stepping forward, toes pointing straight ahead of you. Turn your right foot ninety degrees to the side, with your palms facing up and your arms out by your sides. Bend your left knee in a lunge, and put the back of your right knee on your left leg as you arch your back, reaching your other arm towards the ceiling and pushing your head back to raise your eyes to the heavens.
3. The Bridge Pose
This move is great for knee strap pain relief, and it can also help to work on the IT band too. Though hamstrings and glutes are essential for banishing joint discomfort, when your IT band is too loose you can begin to suffer more frequently from knee pain.
Lie with your face towards the ceiling, and bend your knees, placing the soles of your feet against the ground. Your arms should be situated by your sides, with your feet around shoulder-width apart. Squeeze your glutes and push your weight through your heels to lift your body away from the ground until you're resting on just your shoulders.
4. The High Lunge
This pose is wonderful for strengthening the quads, glutes, and calves within a stable position that's unlikely to promote injury. The balancing aspect of lunging can also strengthen the various muscles that are relied upon to support the knees.
Place a yoga mat on the floor and stand in front of it. Your right foot should be behind you in a deep lunge, while you bend forward with the left leg at around ninety degrees. Raise your arms up above your head and keep yourself facing forward. If you feel that your hamstrings are too tight, you can bend the back leg a tiny amount - but not too much.
5. The Triangle Pose
One of the biggest problems that people with knee pain face is a weakness in the inner part of the quadriceps. The triangle pose helps to strengthen the muscles that support your inner quad, so that you have a more balanced amount of strength throughout your lower body.
Simply stand on a yoga mat with your feet stretched into a wide stance. Your left foot should be parallel with the inside of the mat, and your left knee should be bent to line up with the ankle and hip. Push into both feet and straighten your right leg, engaging the inside of your thigh and quad. Reach up unto the air with your right arm, and reach down with your left arm so that you create a kind of triangle shape. Your knee braces for arthritis will help to support your balance.
6. The Eagle Pose
The Eagle pose is a fantastic form of therapy for knee pain relief. During this knee strap pose, both of your knees should be bent, which means that they shouldn't need to take on any additional strain. However, as you prolong the Eagle pose, you'll also be working the inner calves and thighs for long-term strength.
While in a standing position, bend your knees slightly and wrap your left leg over the right, so that you're balancing only on your right foot. Wrap your thighs around each other tightly, and wrap your arms the same way, or simplify the position with your palms pressed together in a prayer position. If you have trouble balancing here, you might need to use a chair or wall for support.
Remember, no matter which yoga poses you choose to do, you should always stop if the motion starts to feel uncomfortable. Additionally, it can be beneficial to speak to a doctor or expert before you begin a new workout routine if you suffer from chronic discomfort or are in recovery from an injury.