Chondromalacia patella is a condition caused by overuse or injury of the cartilage under your kneecap. Developing strong and flexible supportive muscles may help treat or prevent the condition. Yoga, an ancient system of holistic health, uses stretches, known as poses, to treat and prevent a variety of ailments. Consult with your healthcare professional before practicing yoga.
Cross-legged Pose
If your chondromalacia patella condition is a recent development, it's most likely hard to do much with your knees. Yoga master B.K.S. Iyengar recommends starting slow by practicing a simple seated pose known as cross-legged pose, or swastikasana. Start by sitting on the floor with both legs out in front of you. Bend one knee, bringing the foot in toward your pelvis. Now bend the other knee until you are sitting cross-legged. Use pillows or yoga blocks under your knees to make this position more comfortable. Stay in this pose for one minute, then cross your legs in the opposite direction and repeat.
Hero Pose
As your flexibility increases, you can start practicing hero pose, or virasana, with or without yoga props. Start by standing on your knees and then sit down between your heels. Place your palms on your thighs and straighten your spine. Stay in the pose for one minute. To use yoga props for assistance, sit on a pillow or yoga block and place a rolled towel between your hamstrings and calf muscles.
Downward Facing Dog Pose
Downward facing dog pose, or adho mukha svanasana, can both improve and strengthen the knees. Start by coming to your hands and knees. Next, lift your knees off the ground and lift your tailbone up toward the ceiling until your body forms an upside-down V-shape. Place an equal amount of weight on the palms to protect the wrists and keep your spine in a neutral and straight position. Stay in the pose for 30 seconds, rest and repeat twice. Place your heels up on a wall to make the pose easier.
Intense Side Stretch Pose
Intense side stretch pose, or utthita parsvakonasana, can strengthen the knees, helping prevent chondromalacia patella. Stand with your feet 4 feet apart and stretch both arms out to each side. Turn the right toes out toward the right and bend deeply into the right knee. Bring your right hand down to the floor on the outside of your right foot. Stretch your left arm up and over toward the right. Hold the pose for 30 seconds and repeat on the other side. If you are recovering from chondromalacia patella condition, practice this pose under the guidance of an experienced teacher, to ensure proper alignment and reduce the risk of re-injury.
References
- Mayo Clinic; Chondromalacia Patella; Aug. 7, 2010
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
Member Comments