Yoga for Knee Sprain
There are certain yoga postures given below that will help you to flex and relax the knee quadriceps and help in prevention of knee sprain from recurrence:
Badhakonasana or Butterfly Pose for Knee Sprain
Badhakonasana or butterfly pose for knee sprain helps in strengthening and lengthening of your quads. The pose involves extending your leg outwards on either side. It helps in toning the hamstring and quadriceps of your folded leg. Moreover, it opens up the hip and is considered the perfect exercise for the pregnant women. You should relax a while after this posture by doing Vajrasana that will help in strengthening of your thigh as well.
Virabhadrasana or Warrior Pose for Knee Sprain
Virabhadrasana or warrior pose for knee sprain is good at helping in getting strong quads. This posture involves working of your quadriceps that helps in stabilization of your knees. It also adds strength and improves the hamstring in the legs. Moreover, it helps in opening up of your chest.
Adho Mukha Svanasana for a Knee Sprain
Adho mukha svanasana for a knee sprain, also commonly referred to as downward facing dog pose gives an active stretch to the thighs and helps knee joint. It is a resting and a transitional pose that is performed during sun salutation in yoga. It will help in engaging the quads and provide you with a decent stretch. It helps in building the density of the knee bone and increase blood circulation of the legs. Depending upon the level of comfort and duration of your stay in the pose can determine your overall body fitness.
Utkatasana or Chair Pose for Knee Sprain
Utkatasana or chair pose for knee sprain helps in toning the quads and strengthen the knee joint, hip and calves. It also works on your spine and abdominal organs. The word "Utkatasana" means fierce pose. After intense bending of muscles, you should relax by resting in Viparita Karani. It provides soothing comfort. Also you can squat in order to exercise your thighs.
Trikonasana or Triangle Pose for a Knee Sprain
Trikonasana or triangle pose for a knee sprain helps in toning the ligaments of your leg and work the quads. It is performed to remove any ill-effects of wrong posture. This pose helps in stretching of the knee ligaments, hamstrings, hips, calves, and groin, strengthens the spine and improve digestion.
Dhanurasana or Bow Pose for Knee Sprain
Dhanurasana or bow pose for knee sprain provides a good stretch to the quadriceps. This posture helps in toning of the legs and arms and also strengthens and lengthens your knee quads. It also works to open up the hips.
When you practice them regularly, the above mentioned yoga poses/ asanas will help in strengthening of your knee joint and protecting them from further sprains or injuries. However, if you have recently had any injury in the hip, ankle, or knee area, then before practicing any of the pose, consult your doctor first.
You can start with yoga sessions after completely recovering from pain. Also, it is highly recommended that you take yoga sessions under professional guidance only. Before starting a fresh session take a break for 20 mins so that your mind and body can get relaxed.
Talk to your doctor before starting any session and particularly, ask if you are ready or not for it.
Prognosis for Knee Sprain
Over 90 per cent of individuals with Anterior Cruciate Ligament (ACL) knee sprains and 80 per cent with Posterior Cruciate Ligament (PCL) knee sprains can recover fully after getting a proper treatment and therapy. Almost all of the medial collateral ligament (MCL) sprains and lateral collateral ligament (LCL) sprains have excellent prospects. But, sometimes people with long-term ACL or PCL injuries may develop pain due to osteoarthritis in the affected knee. This symptom usually begins after 15 to 25 years of the initial knee sprain.
Prevention of Knee Sprain
The following steps can be taken in order to prevent sports related knee sprain:
- Before participating in any athletic activity stretch and warm up.
- Do exercises in order to strengthen the muscles around knee joint, particularly the quadriceps.
- Do not increase the intensity of your training program suddenly and do not push yourself hard or fast. It is best to gradually increase your intensity.
- Ensure that your shoes are comfortable, supportive, fit your feet properly, and fit your sport. Problems in foot alignment can increase the risk of getting a twisted knee.
- Therefore, consult your doctor about shoe inserts to correct the problem.
- If you are a football player, then consult your sports medicine doctor or your trainer to suggest types of shoe cleats for reducing the risk of knee sprain.
- If you ski, then two-mode release bindings can be used with properly installation and adjustment. Ensure that the mechanism of binding is in perfect working order and wear compatible boots and bindings.