Yoga Or Tai-chi Movements That Have A Beneficial Impact On The Knee Joints

Yoga and tai-chi are ancient practices meant to balance body, mind and spirit. When done in alignment, both offer many health benefits that include strengthening your knees. According to MayoClinic.com, weak muscles are a leading cause of knee injuries. MayoClinic.com experts recommend building your quadriceps and hamstrings to support your knees and developing balance, stability and flexibility so muscles work together efficiently.

Background

Your knee joint is where your thighbone connects with your shinbone and kneecap. The menisci are two C-shaped pads of fibrocartilage discs that serve as shock absorbers between your shinbone and your thighbone. Two sets of ligaments, called the cruciates and the collaterals, work together to stabilize your knee joint. The cruciate ligaments crisscross between the shinbone and thighbone, and the collateral ligaments reinforce the sides. Your kneecap protects your knee joint and the quadriceps tendon.

Alignment

In both yoga and tai-chi, proper alignment is key for maintaining healthy knee joints. Any movement begins with a firm foundation, namely in the feet. The four corners of your foot---the fleshy areas beneath your big and little toes and your inner and outer heels---root firmly to the floor.

In poses or movements when your knees are bent, make sure the knees remain directly in line over your ankles, not turned out to either side. For a lunge position, make sure your shinbone is perpendicular to the floor and your knee reaches toward your second toe, not too far to the left or right. When straightening your legs, avoid hyper-extending your knees.

Yoga

Yoga offers specific poses that are beneficial for knees, according to B.K.S. Iyengar, founder of the Iyengar method of yoga. Some poses to try: Tree, for balancing; Chair, to build quadriceps; Downward-facing Dog, for stretching hamstrings and calf muscles; and Bound Angle Pose, to open hips and relieve knee stress.

Tai-Chi

Elderly people who practice tai-chi regularly maintain healthy knee joints, according to a Hong Kong study published in 2004 in "British Journal of Sports Medicine." Because this series of flowing, meditative movements involves a good deal weight-shifting, though, the knees may be prone to injury. This is why a strong foundation and well-aligned knees are extremely important during tai-chi.

Considerations

Consult your health practitioner before embarking on any exercise program for knee pain. Some injuries might be exacerbated by exercise and other activities.