Soothe Sore Knees with These Yoga Poses

Strengthen Your Muscles and Find Relief from Knee Soreness

Running is a popular form of exercise that offers numerous health benefits. However, even experienced runners can experience soreness in their knees if they ramp up their mileage too quickly. While running itself doesn’t cause permanent damage to the knees, it can lead to achiness in the ligaments and tendons surrounding the knee joints. To prevent knee inflammation and soothe soreness, incorporating yoga poses into your routine can be highly beneficial. These poses not only provide relief but also strengthen the muscles in your quads and hamstrings, promoting long-term knee health.

Supported Bridge Pose

Elevating your hips in the supported bridge pose can gently stretch the hip flexors without exerting excessive pressure on the knees. This pose also aids in releasing any tightness in the ligaments and tendons around the knees.

To perform this pose:

1. Lie on your back with your knees bent and feet hip-width apart.
2. Place a yoga block (or a substitute like a book or rolled-up blanket) under your sacrum.
3. Relax your arms by your sides, palms facing up, and allow your knees to gently fall open.
4. Stay in this pose for one to three minutes, focusing on deep breathing and allowing yourself to soften into the stretch.

Gentle Seated Forward Bend

The gentle seated forward bend provides a mild stretch to the hamstrings and lower back while keeping a slight bend in the knees to accommodate individuals with knee sensitivity.

To perform this pose:

1. Sit on the floor with your legs extended straight in front of you.
2. Inhale as you sit up tall, lengthening your spine, and exhale as you hinge at your hips to fold forward.
3. Keep your knees bent as much as needed to enter the stretch without discomfort.
4. Hold onto your shins, ankles, or feet, depending on your flexibility and comfort level.
5. Aim to hold this pose for 30 seconds to one minute initially.

Supine Hand-to-Big-Toe Pose

The supine hand-to-big-toe pose is performed lying on your back and provides a gentle stretch to the legs, particularly the hamstrings, while allowing for adjustments based on your comfort level.

To perform this pose:

1. Lie on your back and extend one leg straight down the floor or mat.
2. Loop a yoga strap, belt, or dish towel around the sole of the foot of the extended leg.
3. Hold the strap with both hands and gently bring the leg towards your chest.
4. Your other leg can remain extended down the floor or be planted with the knee bent, depending on what feels best for you.
5. Hold this pose for 30 seconds to one minute before switching to the other leg.


Incorporating these yoga poses into your routine can help alleviate knee soreness and prevent future inflammation. Remember to adjust the poses according to your ability and level of comfort. While the goal is to feel a stretch, it’s essential to listen to your body and ease off or modify the poses if you experience any pain, numbness, or tingling. By taking care of your knees through these gentle stretches, you can continue to enjoy the benefits of running while minimizing discomfort and promoting overall knee health.






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