As we age, it becomes more and more important to strengthen our bodies to live a healthier life so we’re able to walk around without any help and prevent fall risks. One body part that is usually the first to suffer when we get older is our knees.
As our knees get weak and painful, it becomes increasingly difficult to manage everyday tasks like walking up the stairs, getting up from a chair, etc. The lack of mobility that accompanies it is no fun either and affects our quality of life. Knee pain is a common problem for the elderly, and often, it is caused by arthritis, previous injuries, or simple wear and tear over time. So, to keep doing simple activities like walking, sitting and supporting smaller body movements, you must keep your knees healthy and mobile.
Incorporating targeted exercises for knee pain in the elderly can help alleviate discomfort, improve knee stability, and keep you active. In this blog, we will introduce effective, physiotherapists-approved yoga and exercise to strengthen your knees, reduce pain and increase the joint’s overall health.
Table of Contents
- What Are The Best Exercises For Knee Pain In Old Age? 7 Yoga Poses
- Is Yoga Good For Seniors With Knee Pain?
- How Do You Relieve Knee Pain In Old Age? 5 Effective Remedies
- Expert’s Advice
- The Final Say
- FAQs
- References
What Are The Best Exercises For Knee Pain In Old Age? 7 Yoga Poses
How to reduce knee pain in old age? Well, yoga is surely one of the best options out there! Here are some of the most effective yoga positions to relieve knee pain and strengthen the surrounding muscles:
1. Urdhva Tadasana (Extended Mountain Pose)
Advantages: Improves posture, strengthens leg muscles and increases balance, helping to support the knees.
How to do this yoga for knee pain in old age:
- Stand with your feet a few inches apart and arms on your sides.
- Raise your hands over your head and stretch up, lifting your heels and pulling your spine up.
- Hold the pose for 20-30 seconds; keep your knees straight but not locked.
2. Vrikshasana (The Tree Pose)
Advantages: Strengthens the thighs and calves and improves the stability and balance of the knee.
How to do this yoga for knee pain in old age:
- Stand straight and move your weight to the left leg.
- Place the sole of the right foot on the inner thighs or calf of the left leg (don’t put it on the knee joint).
- Balance and raise your hands over your head or keep them in a prayer position.
- Hold for 15-30 seconds on each side.
Also Read: Yoga Positions For Beginners: 35 Poses To Ignite Your Practice
3. Setu Bandhasana (Bridge Pose)
Advantages: This yoga for knee pain strengthens the hamstrings, quads and glutes while releasing the stress on the knees.
How to do this yoga for knee pain in old age:
- Lie on your back with knees bent and feet on the floor, hip-width apart.
- Push your legs into the ground as you lift your hips towards the ceiling.
- Keep the thighs parallel to the floor and hold for 20-30 seconds.
4. Balasana (Child’s Pose)
Advantages: It gently stretches the knees, releases tension and promotes relaxation in the area, helping to treat pain.
How to do this yoga for knee pain in old age:
- Kneel on the floor and sit on your heels.
- Stretch your hands forward and lower the torso on your thighs.
- Touch your forehead to the ground and hold for 30 seconds to 1 minute.
Also Read: Getting A Toned Belly Is Easy! Practise These 15 Yoga Exercises For Belly Fat And A Strong Core!
5. Supta Padangusthasana (Reclining Hand-to-big-toe)
Advantages: This yoga pose stretches hamstrings and calves and reduces the tension on the knees.
How to do this yoga for knee pain in old age:
- Lie on your back and stretch one leg to the ceiling.
- Use a strap or hold your big toe with your hands to gently pull the leg closer to your upper body while keeping the other leg grounded.
- Hold for 20-30 seconds on each side.
6. Virasana (Hero Pose)
Advantages: Virasana stretches the thighs and increases flexibility around the knees.
How to do this yoga for knee pain in old age:
- Kneel on the floor and sit between the heels (if necessary for comfort, use a pillow or block).
- Keep your knees together and your back straight.
- Hold for 30 seconds to 1 minute.
7. Ardha Matsyendrasana (Half Fish Pose)
Advantages: The half-fish yoga pose stretches and strengthens the muscles around the knees and improves the flexibility of the joint.
How to do this yoga for knee pain in old age:
- Start in a seated position, keeping your legs extended straight in front of you.
- Bend your right knee and place your right foot outside your left thigh.
- Twist your torso to the right, bringing your left elbow to the outside of your right knee.
- Place your right hand behind you for support and lengthen your spine as you turn your head to look over your right shoulder.
- Hold the pose for 30-60 seconds on each side.
Also Read: 5 Proven Hatha Yoga Benefits For Balancing Your Physical & Mental Wellness!
Is Yoga Good For Seniors With Knee Pain?
Yes, yoga can be a game-changer for seniors dealing with knee pain. It strengthens the muscles around the knee joints, improves flexibility, and boosts alignment, all while reducing pain and stiffness. This makes it a fantastic, low-impact exercise for older adults with knee issues. But always check with a doctor or a qualified yoga instructor to make sure the poses are right for your knee condition.
Here’s how yoga can really help:
- Strengthens supporting muscles: Yoga poses for knee pain focus on the knees’ supporting muscles, such as the quads, hamstrings and calves, and strengthen them. Stronger muscles provide better joint support and reduce knee stress, reducing your chances of getting knee pain.
- Improves flexibility: The yoga poses we’ve shared above help release tension from stiff joints and increase the range of movement, which reduces discomfort and pain.
- Increases body alignment and posture: Almost all yoga poses promote proper body alignment, which prevents disproportionate pressure on the knees caused by poor posture.
- Increases circulation: Yoga poses that engage the knees improve blood flow to this joining, accelerate healing and reduce inflammation, which could be causing pain.
- Lightens stress: It is commonly known that yoga reduces stress and has soothing effects as it reduces tension from the body, which can contribute to the relief of pain.
- Promotes weight management: Consistent yoga practice promotes healthy weight control, which reduces the load on the knees and prevents other physical pains.
Also Read: The Power of Vinyasa Yoga: Benefits, Weight Loss & More
How Do You Relieve Knee Pain In Old Age? 5 Effective Ways Remedies
Here are some other ways you can combine with knee pain yoga for quicker relief:
| 1. Heat Therapy |
|
| 2. Ice Therapy |
|
| 3. Stay Active |
|
| 4. Massage |
|
| 5. Eat A Healthy Diet |
|
Expert’s Advice
Yoga for knee pain offers a natural and effective way to relieve joint pain, strengthen support muscles and improve flexibility. By incorporating friendly poses for beginners into your routine and practising safely, you can increase your knee health and overall well-being.
Remember, proper alignment is crucial. Misalignment can strain your knees, worsening pain. Also, don't hesitate to use props like blocks, blankets, or straps to modify poses and provide extra support.
Health Expert
Lavina Chauhan
The Final Say
Knee pain often accompanies old age, and with it comes pain and discomfort, which could prevent you from doing day-to-day activities like walking, sitting, etc. Therefore, it is very designed not to ignore your knee pain and treat it as soon as you can. By consistently practising yoga for knee pain, as shared above, you can strengthen your knees and reduce pain. You can also add other knee pain remedies like hot or cold therapy for a speedy recovery!
FAQs
1. How can I strengthen my knees with yoga?
You can strengthen your knees with yoga by focusing on poses that target the quadriceps, hamstrings, and calves while maintaining proper alignment.
2. How can I naturally overcome my knee pain?
To naturally overcome knee pain, try incorporating yoga, regular stretching, strengthening exercises, a healthy diet, and using heat or ice therapy.
References
- https://thcboneandjoint.com/educational-resources/knee-exercises.html
- https://www.progressivespineandsports.com/blog/7-tips-for-strengthening-aging-knees
- https://www.kneereplacementsurgeonpune.com/10-best-knee-strengthening-exercises-for-seniors/
- https://www.nationalchurchresidences.org/blog/5-go-to-knee-exercises-for-seniors/
- https://austinmanualtherapy.com/8-knee-exercises-for-strength-and-pain-relief-for-seniors/
- https://www.physiotattva.com/blog/best-yoga-poses-for-knee-pain-relief
- https://www.maxhealthcare.in/blogs/yoga-for-knee-pain-relief
- https://www.sriramakrishnahospital.com/blog/rheumatology-and-clinical-immunology/what-are-the-best-ways-to-manage-joint-pain-in-old-age/
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
