Yogaveler Blog | Yoga Lifestyle, Philosophy and Travel

Why Does Yoga Hurt My Knees?

and what to do about it

Yoga is a spiritual activity incorporating physical movements and meditation. But like any exercise, there are risks involved. 

A study done by YogAnatomy found that of all body injuries reported during yoga, the knees suffered most (21%).  

 (image source: Yoganatomy)

During exercise, any tension above or below the knee joint can increase pressure, which, along with any kind of rotation during particular yoga exercises like the Lotus, can increase the strain on the knee joint and result in knee issues and possible damage.

Now we don’t want this. Next thing you know, your daily yoga routine is making your knees hurt and you decide to call it a day and—willingly or not—chuck your mat at the back of your closet. Alas, another failed attempt to incorporate a healthy exercise routine into your life.

Fear not. In this article, we’ll discuss the various reasons that exacerbate your knee condition and the best props and mats to use to get rid of it entirely

Table of contents

Understanding why your knees hurt when kneeling in yoga

There are many reasons, the primary of which is a lack of flexibility. 

When you attempt to bend or rotate your leg further than you can comfortably, this can affect the protective cartilage around your knee joint by putting excess force on it. There can even be a risk of tearing it.

To prevent this, try not to force your legs into positions like the Lotus. Be gentle on yourself, or opt for yoga props like a yoga strap to help you.

Overextending your legs during specific poses can cause your ligaments to overstretch. This increased strain can cause your knees to ache which can happen in poses like the Trikonasana (the Triangle Pose) or the Paschimottanasana (Seated Forward Bend Pose).

Make sure that you keep a slight bend in your knee when practicing these asanas so that you’re not pressing too hard back into your joint and causing excessive stretching.

Not aligning your feet properly during exercise can also cause knee problems. This is because the ligaments strongly support the movement of your kneecaps and the cartilage avoids getting overused.

Try to get in some stretches beforehand. These will allow your big joints to open up so that your small joints don’t take too much pressure. Some hip stretches to carry out are the Baddha Konasana (Bound Angle Pose) and Gomukhasana (Cow Face Pose).

Here is a link with some easy exercises for knee pain.

What factors contribute to my knee pain?

Pre-existing conditions

Conditions like arthritis can make knee pain worse. Having a family history of being overweight can also add to the problem. 

Here is a list of conditions that can cause chronic knee pain:

  • Arthritis: This is the inflammation of your joints. It is exacerbated by old age.
  • Osteoarthritis: This is the most common type of arthritis. It most readily affects your hand, knee, and spine joints.
  • Rheumatoid Arthritis
  • Gout: Gout is characterized by sudden, intense pain and swelling of the joints.
  • Osteoporosis
  • Bursitis: Bursa sacs are filled with fluid that eases friction between muscles, bones, and other tissues. When there is damage to these sacs, the added friction can cause pain in these regions.
  • Infection 
  • Chondromalacia Patella: This condition involves the softening of the cartilage at the bottom of the knee cap. Pain is caused when the knee and thigh bones rub together. 
  • Iliotibial Band Syndrome: This is a lateral knee injury. Overuse and over-extension of the knees usually cause this issue.
  • Post Traumatic Arthritis
  • Tendonitis: Inflation of the tendon.
  • A tumor in the knee

Old age

Old age brings an onset of knee problems. As the cartilage in your knee starts to degenerate, conditions like osteoarthritis rear their ugly head. In western countries, about one in three people of 45+ age complain about knee pain. 

Knee pain in older people can be chronic or sudden. 

Injury recovery

If you are recovering from a recent injury, knee pain can be more likely to occur while doing yoga. If you have an old knee injury that was never treated, it may get triggered now and again while exercising.

You may want to practice stretching exercises. Use yoga stretches, armed with yoga props, to help you on your healing journey. 

Gender

A study states that women suffer from anterior knee pain more than men. This is because of the larger pelvic width—and increased lateral thrust on the patella. 

Yoga props for sensitive knees

Yoga jellies

These are approximately 5.5-inch pads that you can place under your knees (or hands) to provide cushioning. 

These jellies will make sure your knees aren’t in direct contact with the hard ground so that you can bear weight without harm.


(image source: Yoga Jellies)

The discs come in different sizes and colors to suit your needs.

Yoga blocks

These are lightweight blocks of foam that provide support to yoga practitioners with sensitive joints and knee issues. 

They also keep your knees firmly planted, restricting their movement during specific exercises and preventing knee problems from even happening in the first place!

If you suffer from knee pain due to a lack of flexibility, you can sit on these blocks to elevate the pelvis. 

Doing this allows knees to bend a smaller amount. Click here to find some top-rated yoga blocks for your yoga regime. 

Yoga strap

Some people are limited by their lack of flexibility when it comes to certain poses. 

A yoga strap allows you to stretch further without putting added stress on your body. 

You can comfortably take up any pose you like because this device gives you more flexibility!

Here is a tutorial on how to use a yoga strap. Amazon has some high-quality options for you.

Have you heard of Iyengar yoga? 👉 It’s the best yoga style for practitioners with pre-existing pains and conditions, in this article we tell you all about it.

The recommended mat thickness for people who suffer from knee issues is around half an inch to 1 inch. 

You should also make sure that the mat you buy is non-slip to avoid any mishaps during your exercise. I’ve listed a few recommendations to ease you out in this search.

Liforme yoga mat

The Liforme mat is a cushioned mat of 4.2 mm thickness. It helps provide relief to injured knees. 

It provides a slip-free solution that allows you to focus on your practice instead of how much your knees hurt.


Check out their website here.

Aurorae classic extra thick and long yoga mat

Customers love aurorae mats because they tackle all bases—they’re long and heavily cushioned, provide excellent grip, and are manufactured with sustainable ingredients. 

They provide stability along with comfort and are a helpful solution for yoga practice.


(Image source: Aurorae Yoga)

Matymats non-slip yoga mat

This mat is made from a thermoplastic elastomer whose top layer is meant to provide stability and grip. It is a reliable solution for people who suffer from knee pains. Check out their variety of mats at this link.

The mats are also hypoallergenic, so they provide no issues for people who have sensitive skin. 


(Image source: Amazon)

Thrive on wellness mat

Thrive on Wellness mats come at a 0.5-inch thickness and are extra thick to deal with joint issues. An added advantage is that they come with a yoga strap too.


(image source: Bustle)

Sivan health and fitness yoga mat

Measuring 0.5 inches, this mat is made of high-density NBR foam. It is also ribbed to provide you a firm grip to prevent any slipping or skidding. 

Customers have given feedback about how useful it is for arthritic knees. You can purchase this mat here. 


(image source: Bustle)

Conclusion

To put it simply, knee pain during yoga occurs due to an unnatural bending of the leg to a degree greater than your body can take. 

It can be made worse by circumstances like old age and other underlying health conditions. 

This guide provides you an in-depth explanation of all the possible reasons your knees may be causing you problems.

We hope these specially tailored yoga props and mats help you ease your yoga journey and encourage you to keep at this fantasticgreatIt helps provide ritual. 

If you have any advice or tips of your own, don’t hesitate to let us know in the comments below. 

Happy Yoga!