A sprain is an injury to a ligament caused by over-stretching. A sprained knee may involve injury to ligaments that assist in the movement of the knee joint. While a sprained knee may limit your yoga practice, your practice is important to the healing process. While you're recovering, simply adjust your practice as necessary. Consult with your doctor before practicing yoga.
Use Props
While your knee is healing, use yoga props to assist you in weight bearing poses. According to yoga master B.K.S. Iyengar, yoga props help support your body and allow it to completely relax. Use a folding chair to support the weight of your pelvis in poses like warrior 1, warrior 2 and side angle pose. A yoga bolster, yoga block or yoga blanket may also be useful while rehabilitating your sprained knee.
Range of Motion
Once your knee starts to feel a little better, you can start working on yoga poses that will help improve your range of motion. Bound angle pose or easy pose are recommended for this. Baddhakonasana, or bound angle pose, is performed in a seated position with the soles of your feet together and your knees apart. Easy pose, or Sukhasana, is simply sitting in a cross-legged position. As your knee gains flexibility, you can place a block or pillow under your knee for support.
Relax and Restore
While you're recovering from a sprained knee, take the opportunity to give your body the care it needs to heal. Restorative yoga, known as active relaxation, can be helpful in your knee rehabilitation. Start by laying on your back and resting your legs up a wall. This will help relieve soreness and drain the knee of excess fluid that may be creating inflammation.
Strengthen
While you are healing your sprained knee, it is likely a significant amount of strength will be lost. You'll have to build up strength slowly and gently to avoid re-injury. Try practicing a pose called Supta Padangusthasana. To perform this pose, you'll need a yoga strap. While laying down on your back with both legs straight, lift your right leg up toward the ceiling. Place the strap around the ball of your right foot and bring the right leg out toward the right. Stay in this position for 30 seconds. Repeat on the other side.
References
- Yoga Journal: How to Rehabilitate a Sprained Knee
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- Mayo Clinic: Sprain
- "Relax and Renew"; Judith Lasater Ph.D., P.T., 1995
