PDF pose chart here: [ Ссылка ]

Do you have knee pain? Is it worse when you walk up and down stairs, or when you squat? Does it feel particularly bad when you run? Most active people will likely feel some aches and pains in their joints from time to time. If you have a painful knee and you’re trying to figure out the cause and how to fix it, this video will hopefully help.

From my experience as a yoga instructor, 80 percent of knee problems start out very mild, and if you catch and treat them early and cautiously, they can often resolve within 2-8 weeks. On the flip side, if you self-medicate and try to push through the pain, knee problems can quickly escalate and become chronic.

In this video I will show you some simple tests to establish where your knee pain in coming from and then some gentle isometric poses to help you start your healing journey.

VIDEO CONTENTS
00:00 Knee Pain
01:15 Knee Pain Self-Tests
02:31 Knee Anatomy
03:29 Common Knee Injuries
06:26 The Healing Process
11:00 Corrective Exercises
12:02 One-Legged Wall Sit
15:06 Sissy Squat
18:20 Isometric Step Down

DISCLAIMER – Please do not use this video to diagnose or treat a severe injury. If you’ve had an impact injury, a slip and fall, or any knee injury that leaves you unable to walk, please see a doctor. In all cases, you should check with a trusted healthcare provider before starting any self-care routine.

ANATOMY
Your knee is the biggest joint in your body, where your femur (upper leg bone) connects to your tibia and fibula (lower leg bones) via lots of connective tissues. Injuries in this area usually involve the ligaments (MCL, LCL, ACL, PCL) tendons (quadriceps and patellar), or cartilage (meniscus).

As a synovial hinge joint, your knee is designed to flex and extend and has very little rotation. Most injuries occur from excessive rotation, impact, or run and pivot movements that push the knee beyond its normal functions.

WHEN MIGHT YOU FEEL PAIN?
* When you walk up or down stairs
* When you squat
* When you run

BEST PRACTICES
These exercises assume that your knee injury is recent and intense. As a result, they are conservative by design. You will need to progressively increase load and intensity within a couple of weeks. Never push through pain, and please modify or even skip any of these poses if you feel any sharp pain while practicing.

TIPS DURING HEALING
* Don’t immobilize your pain, keep moving (gently)
* Don't mask the pain with NSAIDs such as ibuprofen
* Trust your body’s natural healing processes

3 POSES WE'LL LEARN
1) One-Legged Wall Sit
2) Static Sissy Squat
3) Isometric Step-Down

WANT MORE?
* Science of Stretching 5-Day program: [ Ссылка ]
* Check out this article: [ Ссылка ]
* My podcast: [ Ссылка ]
* Main site: [ Ссылка ]

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#KneePain #KneeExercises #KneePainRelief

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