Yoga For Achy Knees

I have a lot of runner friends - like serious half marathon/marathon type runners. Their dedication amazes me and sometimes confuses me (running in the rain/snow/extreme heat)? Almost all of them also complain about their knees.

I've had some pretty good success in converting them to running as cross training and I look forward every year to teaching a 6-week Yoga for Runners session leading up to the annual Munford 5K race. And now with race season really heating up, a few of my friends are in danger of being sidelined by knee pain.  It's even slowing down Natalie's training schedule for the Disney Princess Half Marathon. And since Natalie is part of the running crowd that doesn't like my advice to back off their training schedule and rest, instead I suggest some extra yoga.

When knees begin to hurt, I first look at what's going on in the hips. My students know I say all the time "it's all connected", so an imbalance in one area will certainly cause problems in another area. Because of the repetitive motion, running often causes tightness in the hip flexors, hamstrings, quads, IT band - which can all lead to pain in either the lower back or knees. When I design a yoga class for a runner, I like to not only stretch but also to strengthen the muscles supporting the knee.

To strengthen knees:

• Virhabhadrasana II (Warrior 2) with a folded up yoga mat under the front toes. Placing the front toes on a folded mat relieves pressure on the front knee while strengthening surrounding muscles.

• Virsasana (Hero's pose) full hero's pose isn't available to most people, especially runners with tight quads and hips. Try placing a folded blanket or yoga block underneath for additional height and support. A few years ago when I hurt my knee, I sat on a stack of books twice a day. I gradually lowered the height of the books as my knee got stronger and eventually was able to sit on the floor again.

To stretch/strengthen the surrounding muscles (quadriceps, hamstrings, IT band, hip flexors):

• Anjaneyasana (Lunge) option for the back knee either up or down, but very important to keep the front knee behind the toes. Stretches hamstring, groin, hip flexor

• Parsvottanasana (Pyramid) excellent for the hamstrings

• Dhanurasana (Bow) great quad stretch, but be sure to keep the knees in line with the hips rather than letting them flare out to the sides

• Eka Pada Rajakapotasana (One legged king pigeon) - again, the full version of the pose probably isn't accessible to most people just starting out. But modified versions are just as effective.

• Vriksasana (Tree) - opens the hips, strengthens ankles, improves balance and coordination. If the knee is in pain or uncomfortable, lower the foot to the shin so there is less flexion in the up knee.

To strengthen the total body and mind:

Observe the first Yama of Patanjali's Eight Fold Path - Ahimsa.

Ahimsa is translated as non-violence, but really it just means do no harm. Practice ahimsa to yourself and your body. Know when to challenge yourself, and know when to listen to your body's signals, back off and rest.

Be Still Then Run

"Why can't I stop myself from always running balls to the wall."

That is the text I received this morning from a friend training for his next half marathon. Yes, his next half marathon. He's run quite a few already so he understands a training schedule, rest days, and the tapering off period.

He understands them. He just doesn't always follow them. And right now his knees are bothering him four days before race day.

We had talked earlier in the week about how since this was his taper time he would take it a little easier. Some extra yoga and pilates, but no more long, hard runs.

So, of course, this morning he went out and ran.

Dude, seriously? Your body is talking to you. Listen to it!

(Disclaimer to those reading who know me well -- yes I know I am not exactly the poster child for listening to your body. Yes I remember I am the one who tore the ligaments in my foot on a run after the doctor told me no more running. I am attempting to apply those hard earned lessons here.)

The first yama of yoga is ahimsa: non-violence. Not only do we not hurt others, but we don't hurt ourselves, including pushing our bodies into pain or injury.

The beauty of yoga is that it teaches us to listen to our bodies. So when the knees are saying stop running, we'd be wise to listen.

My runner friend admitted he has a really hard time letting himself take it easy. We talked about how taking it easy doesn't mean the same thing as laziness. The body needs worked to be healthy and strong. But just as importantly it needs rest. Resting sore, tired, perhaps injured muscles is an important part of the training process for runners, athletes and yogis.

It could be something as simple as his stride being a little off, needing new shoes or just running a little too hard for a little too long. But the knees are like shock absorbers for the body. Any extra physical weight will affect the knees. Psychological weight will have an impact too.

So what else is going on right now? Is there anything emotionally he is holding on to that is weighing him down?

I don't know the answer. I did encourage him to make it to yoga class in the morning. Spend some extra time just being still, breathing, and seeing where the stillness takes him. Discover what he feels in the physical body, and also what he feels internally.

He's worked hard these past few weeks doing the physical work. Now, be still and do the mental work.

Come race day, I know he'll be ready to cross that finish line.