Healthy Knees

The knee is a simple joint. It’s a hinge. It’s only supposed to flex (as in squatting down) and extend (as in kicking a ball).

When using the knees, don’t allow for any rotation to take place. If you are planting your foot down and turning at the same time, pivot on the heel or the ball of the foot.

In yoga, we say: “the health of the knees is in the flexibility of the hips.” Let the hips do the rotation, not the knees.

To ensure healthy knees, work on your hips:
Regularly Stretch -
a. the front hips (hip flexors) with Deep Lunges,
b. the side hips (Gluteus Medius and IT band) and inner thighs (Adductors) with Triangle Pose, and
c. back of the hips (Gluteus Maximus and Hamstrings) with Pigeon Pose and gentle forward bends.

Sometimes, flexing the ankle (toes up) will keep the knee joint protected from incorrect movement. This happens because the ankle flexion engages the ligaments on the sides of the knee and prevents excessive movement.