Going weak in the knees mid-run, while walking or climbing? Yes, excruciating knee pain is quite common in most adults, and it worsens as you age. The knees are quite complex and play an extremely significant role. In addition to keeping, you upright and helping you walk through the world, the knees also assist in shielding up the shock from everyday movements like walking, running, jumping, exercising, or moving from one pose-to-another during a yoga session. Hence, it is extremely necessary to take utmost care of the knees. And one such knee problem that is commonly diagnosed in most individuals, especially people involved in some form of sports is the Runner’s Knee.

What Is Runner’s Knee?

Runner’s knee is the umbrella term used to illustrate any one of several conditions that cause pain and inflammation in and around the kneecap, also termed patella. These painful conditions include patellofemoral malalignment, chondromalacia patella, anterior knee pain syndrome, and iliotibial band syndrome.

Also Read: Yoga For Sciatica: 5 Amazing Yogasanas For Relief From Lower Back Pain

The preliminary causative factor behind a runner’s knee is considered running, but it can also transpire due to any other activity that repeatedly stresses the knee joint including walking, jumping, cycling, skiing, biking, and playing soccer, or suffering from a trauma causing misalignment or dislocation or fracture to the kneecap, arthritis, or synovial plica syndrome.

The pain and inflammation that occurs in the case of knee pain mainly stem from mechanical imbalances in the body. While an emergency case does require medical intervention and pain-relieving medications, for long-term recovery and healing, one requires to build overall body strength, balance, flexibility, and mobility – everything that a routine session of Yoga offers you!

Yes, this age-old technique of postures paired with breathing exercises when practiced with precision help fortify and strengthen the surrounding thigh and calf muscles and eases the pressure on the knees which helps to keep the knees healthy and strong.

Well, if you have got a green signal from your doctor to perform simple yoga poses, we have curated a list of 5 proven restorative yoga poses to mitigate knee pain gradually.

Veerabhadrasana (Warrior pose)

Stand upright on the ground looking in front. Part your feet about 4 inches apart in the forward direction. Turn your right foot out by 90 degrees and your left foot in by about 15 degrees. Raise aloft both arms sideways till it is at the same level as the shoulders. While exhaling, bend your right knee. Slowly turn your head to the left, continue breathing, and stretch your hands further apart. Gently lower the pelvis and hold the posture with the determination of a warrior. Repeat on the left side as well and perform this asana in a set of 4 with a minute break in between. 

Benefits:

The warrior poses greatly enhance the balance of the whole body while promoting stamina. It delivers an amazing stretch to all the muscles and tendons of the body and is truly effective against different types of knee pain.

Sethubandhasana (Bridge Pose)

Commence the posture by lying straight on your back. Now bend your elbows and knees. Keep your feet flat on the ground close to the hips and your hands firmly on either side of the head. While balancing both your hands and legs on the ground, slowly try to move your body up into the air. Hold this arching stance for 20-30 secs with a minute of a break in between and slowly bring your body up into the initial standing pose.

Benefits:

This is an extremely remedial posture for relieving knee pain and strengthening the leg, thigh, and back muscles. Not only does it deal with hip and back pain but also beneficial in cases of arthritis, osteoporosis, osteoarthritis, and other inflammatory joint conditions.

Ustrasana (Camel Pose)

Kneel on the ground, with your soles facing up and legs touching the ground. While placing your hands on the hips, align your knees and shoulders in a horizontal line. Breathe in, and curve your spine backward, clasping your feet with your hands for balance. Hold this posture for one minute or as long as you can, then slowly come back to an upright sitting position, while relaxing the legs and hands as well.

Benefits:

The Camel Pose is quite significant in clearing the blocked channels in the body and strengthening the thigh and calf muscles. On performing the asana regularly, space is created amidst the adductors and hence pain is diminished. It is also a highly useful asana to treat groin injuries and relieve pain from the shoulders and hip.

Also Read: Inner Thigh Pain: Super Effective Yoga Poses To Get Relief From Pulled Groin

Vajrasana (Thunderbolt Pose)

Kneel with your feet placed side-by-side to each other. Sit on your heels keeping the back and neck straight. Place your hands in a relaxed position on your thighs with your palms down. Now, look straight ahead, while breathing normally. Sit in that position for at least 30 seconds or as long as you want. Relax and repeat 5 times.

Benefits:

An extremely easy sitting pose, Vajrasana is the only stance that can be performed right after lunch as it helps in the digestion of food and keeps gastrointestinal anomalies at bay. Additionally, it is also highly pivotal for curing pain in the knees, legs, and calves and also preventing high blood pressure, and heart diseases.

Balasana (Child Pose)

Kneel with your feet positioned side-by-side to each other. Now gradually stoop forward such that both thighs touch the chest. Keep extending your body forward until your head is beyond the knee and touches the ground. Now, stretch both arms backward on either side of your legs with your palms touching the floor. Be in this posture for 20-25 seconds, grab a minute of break, and repeat 4 more times.

Benefits:

The Child Pose considerably stretches and strengthens the entire body, including the knee joint, neck, shoulder, and hip joints, and the other muscles. It improves overall poise and stamina and tones the muscles of the upper and lower back. Performing it routinely remedies stress and anxiety and calms the mind.