Empowering Wellness: Yoga For Arthritis In Knees - A Comprehensive Guide
As we age, the body undergoes many changes, weakening the immune, bones, and muscles. Due to this, you would often experience pain in your knees and joints. This is a common problem for all those people who are above 50 years of age.
With these sufferings, it's not easy to live an active life anymore. You might begin taking medication to make sure you get relief from your daily issues, but these painkillers can be harmful as they contain Corticosteroids and often cause side effects.
But what is the solution? How can you treat your knee and joint pain? Well, it's simple and one of the most tried and tested processes– “Yoga Therapy Training.”
Really? Will it work? Yes, it will!
Continue reading this guide. We will share everything you need to know about Arthritis, the concerns it causes, how you can strengthen your muscle group, and a simple yoga sequence that will help you cure your knee pain.
Understanding Arthritis and its Concerns
Arthritis is a prevalent and potentially debilitating condition characterized by the inflammation, swelling, and tenderness of one or more joints. With its main symptoms being joint pain and stiffness, arthritis can significantly impact the quality of life for those affected. The most common types are listed below.
Osteoarthritis
Cause: Wear-and-tear damage to joint cartilage.
Effect: Gradual breakdown of cartilage, leading to bone-on-bone contact, resulting in pain and restricted movement.
Contributing Factors: Aging, joint injuries, or infections.
Rheumatoid Arthritis
Cause: Autoimmune response attacking the joint lining.
Effect: Inflammation and swelling of the joint capsule, potentially leading to the destruction of cartilage and bone.
Contributing Factors: Genetic predisposition and immune system dysfunction.
Gout:
Caused by uric acid crystals, leading to joint inflammation.
Ankylosing Spondylitis, Psoriatic Arthritis, Reactive Arthritis:
Various autoimmune or inflammatory causes.
Symptoms
The main signs of arthritis involve the affected joints:
Pain: Persistent discomfort, often worsened by movement.
Stiffness: Reduced flexibility and ease of joint movement.
Swelling: Inflammation around the joints.
Redness: Visible signs of increased blood flow.
Decreased Range of Motion: Difficulty in moving the joints freely.
Causes and Risk Factors
Family History: Some types of arthritis have a genetic component, increasing the likelihood of it running in the family.
Age: Risk increases with age, particularly for osteoarthritis, rheumatoid arthritis, and gout.
Gender: Rheumatoid arthritis is more common in women, whereas gout tends to affect men more commonly.
Previous Joint Injury: Past joint injuries elevate the risk of developing arthritis in the affected joints.
Obesity: Excess weight stresses joints, especially in the knees, hips, and spine, increasing the risk of arthritis.
Complications
Severe arthritis can lead to various complications, impacting daily life:
Functional Limitations: Difficulty performing routine tasks.
Mobility Issues: Challenges in walking comfortably or maintaining proper posture.
Joint Deformities: Gradual misalignment and changes in joint shape.
Treatment and Management
While there is no cure for arthritis, with various treatments, you can manage symptoms and improve your quality of life:
Medications
Therapeutic Yoga Training
Lifestyle Modifications
Surgery, in severe cases
Yoga as a Solution: Sequence Breakdown!
As mentioned above, Therapeutic Yoga is one of the best ways to ease knee pain management. It's time to check out this fantastic sequence designed by our Kokorology experts for knee pain relief.
These yoga poses are effortless to do at home with the help of your online therapeutic yoga trainer for at least 60 minutes. You can also buy some equipment, such as a yoga bolster, mat, and strap, to help you do your yoga poses comfortably. Let's take a look at those poses:
1. Side Reclining Leg Lift Pose (Anantasana)
How To Do: Lying on your side, lift one leg while supporting your head with your hand. This pose strengthens the hips and thighs.
Benefits: Improves hip flexibility and strengthens leg muscles.
2. Snake Pose (Sarpasana)
How To Do: Lie on your stomach, place your hands under your shoulders, and lift your chest. This pose stretches the spine and strengthens the back.
Benefits: Alleviates back pain and enhances spinal flexibility.
3. Locust Pose (Salabhasana)
How To Do: Lift both legs and upper body off the ground, balancing on your abdomen. Strengthens the lower back and buttocks.
Benefits: Tones the muscles of the spine and improves posture.
4. Locust Pose Variation (Salabhasana Variation)
How To Do: Similar to the traditional locust pose but with variations. Engages the entire backside of the body.
Benefits: Strengthens the posterior muscles and promotes overall back health.
5. Reverse Corpse Pose (Advasana)
How To Do: Lie face down with arms extended forward. This pose alleviates lower back tension and encourages a sense of relaxation.
Benefits: Relieves lower back pain and reduces stress.
6. Half Wind Release Pose (Ardha Pavan Muktasana)
How To Do: Bring one knee towards your chest while lying on your back. It aids in easing tension in both the hips and lower back.
Benefits: Improves digestion and relieves lower back discomfort.
7. Reverse Pigeon Pose (Sucirandhrasana)
How To Do: While lying on your back, bring one ankle across the opposite knee and gently draw it toward your chest, stretching the outer hip.
Benefits: Eases tension in the hips and lower back.
8. Happy Baby Pose (Ananda Balasana)
How To Do: Lie on your back, grab the outside of your feet, and draw your knees towards your armpits. A playful pose that releases tension in the lower back.
Benefits: Stretches and soothes the spine and inner thighs.
9. Supine Spinal Twist Yoga Pose I (Supta Matsyendrasana I)
How To Do: Lying on your back, bring one knee across the body, twisting the spine—a gentle twist to release tension.
Benefits: Improves spinal flexibility and alleviates lower back pain.
10. Supine Windshield Wiper Twist Pose (Supta Parivrtta Sucirandhrasana Variation)
How To Do: Lying on your back, let both knees fall to one side—a refreshing twist for the spine.
Benefits: Releases tension in the back and hips.
11. Reclining Bound Angle Pose (Supta Baddha Konasana)
How To Do: Lie on your back with the soles of your feet together, knees falling to the sides. Opens the hips and chest.
Benefits: Relieves tension in the inner thighs and groin.
12. Staff Pose (Dandasana)
How To Do: Seated with legs extended. Strengthens the back and improves posture.
Benefits: Engages the core and promotes spine alignment.
13. Seated Forward Bend Pose (Paschimottanasana)
How To Do: Sit, extend your legs, and reach your toes. Stretches the spine and hamstrings.
Benefits: Relieves tension in the lower back and promotes flexibility.
14. Sage Twist Pose (Marichyasana)
How To Do: Seated twist, bringing one arm across the opposite knee. Enhances spinal mobility.
Benefits: Stimulates digestion and stretches the spine.
15. Half Upright Seated Angle Pose (Ardha Urdhva Upavistha Konasana)
How To Do: Seated with legs spread, fold forward. Stretches the hamstrings and lower back.
Benefits: Improves hip flexibility and relieves lower back tension.
16. Revolved Head-to-knee Pose (Parivrtta Janu Sirsasana)
How To Do: Seated with one leg extended, twist towards the extended leg. A deep stretch for the spine.
Benefits: Enhances spinal flexibility and opens the chest.
17. Boat Pose Variation 1 (Navasana Variation 1)
How To Do: Balancing on the sitting bones, lifting legs and torso. Strengthens the core and hip flexors.
Benefits: Tones abdominal muscles and improves balance.
18. Pentacle Pose (Savasana Variation - Arms Out)
How To Do: A variation of Savasana, the Pentacle Pose, involves lying on your back with arms extended outward, forming a star shape. This meditative pose promotes relaxation and mindfulness.
Benefits: Relieves stress, calms the mind, and allows complete body relaxation. The extended arms enhance the openness of the chest and shoulders.
19. Bound Angle Pose (Baddha Konasana)
How To Do: Seated with the soles of the feet together and knees bent outward, resembling a butterfly's wings. This pose facilitates the opening of the hips and inner thighs.
Benefits: This yoga pose stretches the inner thighs and groin, enhances hip flexibility, and activates the abdominal organs. Additionally, it may offer therapeutic benefits for individuals dealing with sciatica.
Professional Guidance From Kokorology Experts!
These yoga poses can contribute to knee pain relief and overall well-being when practiced regularly under the guidance of a professional yoga trainer. But remember that you must listen to your body and modify poses as needed. Additionally, investing in professional yoga training and a Certified Nutrition Coach can help you enhance your practice and guide you on your path to recovery.
So, incorporate this sequence into your routine for at least 60 minutes to experience the full benefits of therapeutic yoga for knee pain management with Kokorology experts.
