Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Yoga for Knee Injury: Lateral Collateral Ligament and Medial Collateral Ligament
Yoga students who experience knee pain due to knee injuries related to LCL (Lateral Collateral Ligament) and MCL (Medial Collateral Ligament) can be introduced to yoga therapy. Since healing injuries need a cautious approach and deeper understanding of the intensity of the injury, yoga teachers can start with short yoga sequences that progressively grow in intensity as students make progress. Understanding the students’ grade of injury (whether grade 1, 2, or 3) along with their flexibility, tolerance, experience in yoga, physical strength, age, etc. before creating a yoga therapy session, is essential.
Amongst the many kinds of knee injuries, LCL and MCL is when the ligaments in the knee are damaged, sometimes leading to tears in these ligaments. The LCL and MCL are found on the sides of our knee; where both the ligaments, medial (inside) and the lateral (outside), connect to the femur (thigh bone) on one side. The medial on the other side connects to the tibia (shin bone), while the lateral on the other side connects to the fibula (calf bone). Therefore, care should be taken while flexing the legs when there is injury to the aforementioned ligaments.
The general symptoms related to this kind of injury or damage are:
pain on both sides of the knee,
swelling at the site of the injury,
instability of the knee
all leading to loss of balance and control while walking.
In the given yoga sequence for knee injury, we have used a few easy and comfortable stretches for the knee. These stretches will help the muscles around knee to improve blood circulation while also slowly increasing their strength and stability. When teaching this yoga sequence to students, yoga teachers should emphasize breathing during stretching. Movements like internal hip rotator and external hip rotator should be avoided for a few weeks or even months until there is enough strength and stability in the knee.
Note: The information shared here is for educational purposes only and is not meant to be taken as a medical advice for treating any injury. Please consult a medical professional for the same.
Yoga for Knee Injury: Lateral Collateral Ligament and Medial Collateral Ligament: Yoga Poses, Cues, Steps, and Breathing instructions
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A. Continue to sit in Staff Pose and place a yoga block between the lower part of the leg.
B. Inhale and try to push the feet towards the block, exhale to release. Move the leg towards the block and try to pretend to lift (but don't lift). Stay for 10 seconds. Release and repeat for about 1:30 seconds, going into smooth rounds with breathing.
C. Do not continue if there is pain or excess strain at the knee.
D. Release and relax loosening the legs and the back.
E. You could sit on a cushion for better comfort and support.
Note: Not to be done if swelling and pain persists.