Knee Problems: Does Your Knee Speak To You? 

Does your knee say, “click-clack, snap-pop” when you walk or bend them? These are common complaints among fitness-goer’s everywhere, also a sign of normal usage in aging and completely normal. However, if pain or swelling is accompanied, your patella could potentially be in danger of injury. The patella, known as the kneecap, is a small bone located in front of your knee joint where the thigh(Femur)bone and shin(Tibia) bone meet. Its purpose is to protect the knee and connect the muscles in front of the thigh bone to the shin bone. When injured, it creates a host of physical issues such as instability, erosion and arthritis.

When working properly, the patella slides along a track-like groove, a.k.a trochlear groove. When injured, it moves off track and shifts to the outside or the inside of the leg causing the clicking, popping, and pain when squatting or going down stairs. Patellar tracking disorder is caused by muscle thigh weakness or tightness, an imbalance between the hamstrings and quadriceps, tight or too loose tendons or ligaments . Overweight and structural problems with leg and feet alignment are also considered and seen more often in women and athletes. 

Often associated with patellar tracking disorder is patellofemoral pain syndrome, known as runner’s knee. Patellofemoral pain creates stiffness and makes everyday physical activities such as walking up stairs painful. In some cases, patellofemoral pain can lead to Chondromalacia patella, which is the softening of the cartilage on the underside of the kneecap causing inflammation and pain in the bone. Patellar Tendinitis, known as jumper’s knee, is different in that the tendon connecting the shinbone to the knee becomes inflamed. 

See your doctor if your knee feels unstable, there is ongoing pain or swelling, you cannot fully bend or straighten your knee, or if the knee looks out of place. Without a doctor’s visit these symptoms are usually difficult to diagnose but a general rule of thumb is R.I.C.E. for acute injury. REST. ICE. COMPRESSION. ELEVATION. Health experts recommend proper alignment, strengthening, stretching and maintaining a healthy weight for a healthy knee.

Practice these 7 Yoga poses to help align, strengthen and stretch your knee:

1. Utkatasana- Chair Pose –Knees can touch or stand a few inches apart, typically not wider than your hips. Toes point forward. Bend your knees, engage pelvic muscles and maintain your chest lifted. Do not arch your back, keep a neutral spine. When you get into this pose, focus on pressing down evenly throughout all four corners of your feet, otherwise the outer quadriceps will be doing all the work. You can also press a yoga block in between your thighs to help engage quads.

2. Uttanasana – Forward Fold (With legs crossed) – Stand with both feet pointed forward and cross one leg in front of the other. Press into your feet evenly and reach for your mat, shins or yoga block.

3. Virabhadrasana I- Warrior I- Front foot points forward and rear foot is placed at an angle that allows you to square your hips forward. Bend your knee over your ankle and press into the big toe mounds and outer edges of your feet. Arms can stay lifted or place them onto your hips. To strengthen leg and calf muscle, lift and lower your front heel a few times. 

4. Virabhadrasana II  Warrior II– Front foot points forward and back foot is placed at an angle that keeps hips and sacrum open. Typically, 90′ degrees. Bend your knee over your ankle and ptess into the big toe mounds. Keep the back leg active by anchorimg the outer edge of your foot onto the mat. Scissor your inner thighs for further stability, and lift and lower your front heel to strengthen. Extend your arms or keep them by your thighs.

5. Trikonasana- Triangle Pose– From a Warrior II pose, straighten your front knee and drop your front hand towards the mat. You can rest it on your mat, shin or yoga block. Lift and straighten your back arm or place it onto your hip. Press into the front big toe mound as well as the outside edge of the back foot to activate your leg muscles, careful not to overextend your knee.

6. Anjaneyasana- Runner’s Low Lunge- Starting from your knees, step one foot forward. Press into your foot evenly, keeping the back toes either curled or flattened. Lift pelvic floor muscles and scissor your inner thighs to maintain balance. For a deeper knee and quadricep stretch, reach for your back foot and draw it towards your sitz bone. *Tip: place a knee pad or yoga blanket under your knee for extra padding and support. If reaching your back foot isn’t available, use a yoga strap to keep it lifted.

7. Setu Bandha Sarvangasana- Bridge Pose– Lie on your back. Bend both knees, feet forward and hip distance apart. Lift your hips and press into all corners of your feet, maintaining an even distribution of weight. Keep your glutes relaxed or engaged, depending on what you want to work. Lengthen and engage your inner thighs to strengthen your quadriceps. Lift and lower heels to further strengthen. 

________________________________________________