Yoga poses may result in sore knees if you allow too much pressure to build in the knee joints as you stretch. While yoga is normally beneficial for the knees and muscles that support them, take precautions in your stretches to avoid injury, undue tension or soreness in your knees. Seek a medical evaluation if you have lingering pain or soreness in your knees, and consult your doctor about starting any new exercise program.
Avoid Hyperextension
When a joint flexes too far back, unhealthy tension arises in the ligaments. This may occur as you straighten your legs in the triangle or seated forward bend pose. Keep a slight bend in the knees and distribute your weight evenly among the four corners of your feet in standing poses. In seated forward bends, place a rolled-up yoga mat or towel under your extended knees, advises yoga instructor Catherine Guthrie.
Line Up
In warrior and side angle poses, align your bent knee over your ankle, and then bring your kneecap in line with your second toe. Keep your back foot pressed down and your front foot lifting from the arch. Letting your arch drop will allow the knee to roll toward the inside of your big toe, which could cause acute knee injury, according to orthopedic surgery professor Angela Smith.
Stretch Safely
Although some yoga teachers encourage pushing your stretch to the edge of your ability, only work within the range that feels safe for you. Learn what your body can do, advises New York physical therapist and yoga instructor David Bauer. You'll avoid tearing a muscle or straining your knees if you don't try to look like all your classmates or a picture in a book.
Yoga Props
Use props in some poses to prevent excess pressure building in your knee joint. In lotus and hero poses, try raising your seat with folded blankets or a cushion. In child's pose, place a rolled-up washcloth as far as possible into your knee pit before bending the joint, advises Guthrie.
Recommendations
Many yoga poses can be modified to prevent undue stress on your knee joints and avoid injury. If you currently have a knee injury, don't do any poses that cause pressure around the knee until it is healed. Consult your primary care physician if you experience frequent soreness or tension in your knees.
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