The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › Injuries, Restrictions, Ailments, Pose Modifications › Knees, legs and ankles › vulnerable knees
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Hello Doctor!
I’m a yoga newby and have been practicing Bikram Yoga for a month now. I’ve always had vulnerable knees probably resulting from volleyball training, running and other sports. My knees haven’t been hurting since I stopped training, however, during Bikram Yoga, my knees have been sore again and popping constantly (in every move). Seated poses are especially uncomfortable and I’m afraid to lock my leg for fear of further injury.
What can I do to prevent injuries during my yoga practice and is locking my leg really suited for me?
I’d greatly appreciate your advice!
Greetings from Kiel, GermanyHi Jennifer
Thanks for your questions. I was wondering if you can tell me more about your past injuries:
>> Have you had any ligament damage?
>> What difficulties or limitations do you have outside of yoga?
>> When you say “every move” do you mean in every single pose your knees are troublesome?
>> Or is it that perhaps you start out OK, you get to a point in your class where your knees ‘pop’?
>> Then does it keep happening in every pose or are there particular movements?
>> Can you tell me what happens to you when you experience the popping sensation?
>> What do you have to do when that happens?
>> In your seated poses you seem to indicate you are feeling vulnerable. What is happening and which poses and what do you have to do to relieve it?
>> And finally (for now, anyway) can you tell me what happens when you lock your knee? Phew, that’s a lot of questions.Namaste
Gabrielle 🙂Thank you for your fast response!
“Popping”, I guess, is the wrong word. My knees make this kracking sound all the time, i.e. 24/7 even if I only shift my weight. After a while, my knees become sore, especially at the top part of my kneecap. I’ve experienced this sort of uncomfortable pain after playing a lot of volleyball or running a marathon. Since I’ve been a dedicated jogger since age 9, my ligaments are shortened and I easily overstrech, which I can feel mostly in my hips. The trouble starts in the last akward pose, when you are supposed to press your knees together and slowly bend your knees until you almost sit on your heels. After that, standing head to knee and the camel pose are especially uncomfortable. In standing head to knee and the other standing poses I don’t have any problems until I try to tense my muscle above my knee as much as possible. My knees feel immediately sore and/or the back part of my knee hurts. If my knees hurt and krack during the camel, I go out of the position, see how it feels and slowly and carefully try to go back into the position. Today, I’ve tried nesting my knees on a soft towel, which helped a little.
Since I have no clue what is wrong, I don’t do anything for relief, and consequently the pain doesn’t go away. Now, hours after yoga practice, I can feel how something inside my knee is rubbing akwardly. Sounds like I should consult a physician again…
I’d greatly appreciate further advice! Bikram is such a great experience and I’d be devestated if I’d have to quit!
Thank you and namaste!
JenniferHi Jennifer
Thanks for all the detail. I have another question! Are you still a runner/jogger/marathoner? How often are you feeding your habit? 😉
Namaste
Gabrielle 🙂be careful with your knees in bikram. I had one right weak knee which I accidently banged into a door and then did bikram yoga everday. It wore the patella and loosened it and know I have to wear a brace. I may have pulled a ligament in fixed firm pose. Not sure what happended but bikram yoga does push you to a level where you can accidenlty over do it.. and much of hte postures grind knees so becareful and I softness in the patella too so it may be patella injury (Chondromalacia Patellae. I was told to do some quads to strengthen the muscle/liagments. but it sucks for me because now I can’t do the yoga for awhile..Vinsaya yoga is flow yoga might be better on your knees.
I have a dislocated knee cap. It pops all the time also. I am seeing a physical therapist at the request of the orthopedic surgeon I saw a few weeks ago. My knee cap also hurts after any light walking or activity. She has given me exercises to do to strengthen my inner leg muscles. This may help your popping. She also told me that I don’t want my knees to pop, so avoid making the pop if at all possible. The popping is harder on your knee caps and will cause more pain. You may want to go see a specialist. Icy/Hot, wrapping, and using a brace also help me.
I have a question that relates to this. I want to start hot yoga in hopes of helping my knees heal and also because I just have always wanted to. I would have to avoid the poses that bend my knee all the way. Should I wait, or can I take classes and not do all the poses? Will I still benefit from the class?
Hi Wendy
I don’t know enough about your limitations, but there is no reason why you can’t attend class and do what you can do!
When you discover which poses you are having difficulty in or want some modifications then come back and perhaps I will be able to help you more.
Namaste
Gabrielle 🙂 -
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