5 YOGA EXERCISES FOR MENISCUS TEAR – How To Heal Your Meniscus
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hi in this video you will get the five
most important yoga exercises for meniscus tear so stay tuned if you want
to learn how to heal your meniscus my name is Chi and you’re welcome to The Body Conditioner here we work in not out tip number one make sure your knee is
properly aligned you want to keep your knee over your ankle and that at all
times your knee alignment is super important
for the health of your meniscus and the knee in general so you can see here a
valgus knee, a knock knee and you can see that there is not a straight line
between hip knee and ankle on top of that you pronate and overpronate and
we’ll get to that a little bit later however so in this case we will create
much more strain and compression for the lateral meniscus that means at the outer
side and on top of that that increases the strain and the friction in general
on the knee it makes your knee more unstable it makes your need much more
prone to further injury and osteo- arthritis unfortunately what we have here is a varus knee, bow legs, and again no straight line from the hip through the
knee to the ankle at the ankle we over supinate and we will get that in the
next exercise however more importantly we will add strain this time around not
to the lateral meniscus but the medial meniscus and the same applies here too.
You are very prone to instability prone to further injury and osteo-arthritis
so we want to make sure that we have a straight alignment from hip through the
knee to the ankle and that’s where yoga comes into play if we do squats properly
with a yoga block or a glass bottle or a book in between the thighs can you see
that the alignment from hip through the knee and to the ankle is absolutely
straight and this is what we want to have, bow legs or not knees alike. Tip number two avoid knee pain, make sure that you do not feel pain in
the knees stay within the pain free range as you exercise and go about today
most meniscus injuries occur when getting up too quickly from a squatted
position or lifting too much weight too quickly that is the sharp pain that you
get in the knee and that is your meniscus so make sure that you keep your
knee properly aligned tip number three work the injured knee first because you
want to make sure that that leg gets most of your attention it’s absolutely
important that your quads are strong and flexible and what I show you here is an
exercise to strengthen vastus medialis the medial part of your quads what you
can see here is that you keep your thigh on a block or an item that helps you
elevate your thigh and then you externally rotate the thigh and also
over supinate and this way you lift the leg up as you inhale and as you exhale
you move it towards the ground and you repeat that on both sides remembering
that you want to start with your injured knee first but also make sure that you
treat and practice the other leg too to maintain the good strength and
flexibility, health in your knees and healing for your meniscus but just as
much as strength for the quads is important we also need flexibility so
here I show you different quad stretches pull your heel towards the buttocks and
keep your knee in a pain free range if that works for you you can try to lift
the thigh off the ground please avoid to separate your legs too
much you want to keep your thighs relatively close together and then lift
the thigh off the ground if that works for you for the lateral quad stretch you
lay on your side instead of your belly and you pull your heel towards the
buttocks the same thing either your lower leg is straight or it’s bent and
make sure your knee remains in the pain free range that is super
important and keep your pelvis square that means the ASIS bones at the front
of your pelvis point straight at the wall or at the ground if you are on your
belly tip number four take it one day at a time sometimes your knee will hurt sometimes it won’t but make sure that you do what it takes every single day. Lateral leg raises
help us strengthen the hip abductors the external hip rotators and I would like
you to move your full backside against a wall that means the back of your head
your shoulder blades your buttocks and the heels you bend your lower leg and
you rest your upper leg, your foot on a book or a yoga block and then you
lift the leg up at this point I show you what not to do you do not want to
externally rotate your leg and you do not want to move your leg away from the
wall slide your leg up the wall and keep your pelvis square do not bend the knee
as you see me do it right now but keep breathing in and out and just slide
the leg up and down the wall inhalation lifting the leg up and exhalation moving
the leg down and since we strengthen the hip abductors we also want to stretch
them and here you cross your legs you keep your sit bones on the ground you
bend forward and you get a deep stretch in the hip abductors and the piriformis
this is another variation where you pull one knee closer to the chest and then
you lean towards the leg and begin to get a deeper sensation in the hips also
you make sure that you breathe in and out you soften the neck you let your
forehead soften and spread your jaw soften and spread and with every
exhalation you supply your hips with oxygen that is super important doing
that on the right side on the left remember to start with your injured knee
that is super important but also make sure that you work the other side, that
you practice the other side so that both knees stay strong and flexible another
variation is here the figure four stretch here you can bend your upper leg
and rest your ankle on the other leg you bend both knees and then you pull the
thigh towards your chest or you grab the shin bone below the knee make sure that
you keep the back of your head on the ground and your shoulder blades also
supported on the ground if this doesn’t work for you if you’re super stiff then
you can do another variation you can press your feet against the wall and do
exactly the same thing you keep your legs rectangular and you press one foot
against the wall what you can’t see right now is to increase the stretch you
move the heel in this case the left heel away from the wall you do that on both
sides making sure that you keep the pelvis square that you keep your knee
within a pain-free range and that you also look at a good knee alignment tip
number five as you walk make sure you keep your knees properly aligned that
is super important to heal your meniscus and this brings us to your foot
alignment if your foot is properly aligned you have an arch under the foot
and that you can see here big toes little toes and the outer edges of your
heel on the ground if you over supinate and lean away from the midline you have
too much of an arch and your ankle gets unstable that also means your knee has
to overcompensate if you overpronate and lean towards the
midline your arch has collapsed and equally your ankle gets unstable and
again your knee has to overcompensate if you want to get weekly updates with my
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