YOGA TIPS

KNEE AND FOOT PROBLEMS REMEDIED WITH YOGA PRACTICE

If you have problems with your feet or suffer from stiff or sore knees, yoga may be just what the doctor ordered! Proper yoga practice allows you build stretch in your knees and feet and even prevent further problems.

Yoga asks much of your body, in particular the knees, and can even cause serious injury if not performed properly. However, your knees can be strengthened through yoga. The knee is primarily supported by the strength in the rest of your leg, in particular the hamstring. When these muscles are strengthened they exert equal pull and help to keep the kneecap in proper position. Ligament health is also important in helping recover and prevent knee injuries. The movement in yoga causes the ligament tissue to be compressed and released, which acts as a sponge to soak up nutrients and in turn become stronger.

Many people who have suffered from previous knee injuries have found that postures which allow them to use their knees can at first be very painful. With continue practice however, these postures build strength in the knees and have even been shown to prevent further injuries. One simple posture is the chair pose (Utkasana). Chair pose allows you to remain in a position with your knees bent and your feet planted firmly on the ground.

Yoga also has many great benefits for your feet! Feet are the foundations of our bodies and the root through which we are connected to the earth. Many yoga exercises even ask you to do something with your feet or toes. Why mindlessly perform these acts with no regard to the benefits they provide this area? Common foot problems include fallen arches, bunions, and hammer toe. With regular yoga practice you can help to build and tone the muscles in your feet. Stronger muscles in the feet generally help to relieve pain caused by these ailments and prevent injury.

You may also want to walk around barefoot! Tight and constrictive footwear doesn’t allow your foot muscles to work properly and in turn you lose muscle mass in these areas. Yoga is performed with bare feet...get the connection? All standing yoga poses can help with foot problems. Some great examples are the Hero pose, the Cobbler pose, and the Warrior pose.

It is also important to prevent injury to the knees and feet during yoga. Be sure not to overextend yourself. Most yoga instructors will tell you that if you experience great discomfort during a pose, get out of it. Over time, however, your body will be able to do asanas (positions) that once it couldn’t. Give it time and be patient. Also ensure that you have completed the proper warm-up exercises to prepare your body for the workout ahead.

As your knees and feet are the most important parts of our body for mobility, it is very important to keep them healthy. If you are recovering from a serious injury or surgery, be sure to clear it with your doctor before you take up a program of yoga.

Christine Dignam

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