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Yoga for Tight Hips and Knee Injuries

Posted By Gwen Lawrence On June 28, 2012 @ 2:20 pm In Fitness, Yoga | No Comments

Mother, father and daughter doing yoga [1]

If your hips are tight, it makes sense that you increase the likelihood of injuring your knees [2]. Running, jumping, pivoting and acrobatic endzone catches or goal shots put a lot of pressure on the hips.

Let’s stop and think for a moment: If you get hit on the football field, for example, the energy of the body hitting you has to be absorbed somewhere in your body. And if your hips lack suppleness and don’t give in to this energy at all, then the energy will go to the point of least resistance — the very vulnerable knee joint.

A flexible hip [3] will not always avoid a devastating knee injury, but it will help a lot! So let’s talk about keeping the hips open and a safe for long life for your knees.

The yoga poses I recommend [4] below will:

  • open the hip in external rotation, which will also involve the glutes
  • work internal rotations to help avoid medial (MCL) strain [5]
  • stretch the groin and inner thigh
  • address the hamstrings
  • elongate the quadriceps
  • deepen the elasticity of the hip flexors

Tight thigh, hip and calf muscles are possible causes of overuse knee injuries. We want to open the hips and release an essentially locked-in pelvis to relieve the knee. Aside from protecting the knee, having open hips will free up your stride [6] and improve your form for more efficient movement on the field, court or mat. Also, let’s remember the formula for power yoga for sports: strength + flexibility = power. So strengthen these muscles of the hips [7], too.

Yoga poses for hip flexibility:

Finally, here’s a helpful mantra I always tell my players: Sports create imbalances in the body because they are one-side dominant, so it is your job as an athlete to tune in and address your imbalances every day!

Practice yoga with Gwen Lawrence [18] on GaiamTV.com!


Article printed from Gaiam Blog: http://blog.gaiam.com

URL to article: http://blog.gaiam.com/tight-hips-and-knee-injuries/

URLs in this post:

[1] Image: http://blog.gaiam.com/wp-content/uploads/2012/01/Family-Hip-Stretch.jpg

[2] knees: http://life.gaiam.com/article/best-cardio-exercises-bad-knees

[3] flexible hip: http://life.gaiam.com/article/top-4-ball-exercises-your-workout

[4] yoga poses I recommend: http://www.gaiamtv.com/tv/fit-body-yoga#play/6968?chan=GaiamLife&utm_source=GaiamLife&utm_medium=Web&utm_campaign=10day

[5] avoid medial (MCL) strain: http://blog.gaiam.com/blog/top-10-sports-related-injuries-and-yoga-poses-to-avoid-them/

[6] stride: http://life.gaiam.com/article/walk-way

[7] strengthen these muscles of the hips: http://www.gaiamtv.com/tv/mari-winsors-lower-body-pilates?c=workouts-for-thighs#show/16304?chan=GaiamLife&utm_source=GaiamLife&utm_medium=Web&utm_campaign=10day

[8] Pigeon Pose: http://www.gaiamtv.com/blog/hey-runners-try-yoga-video?chan=GaiamLife&utm_source=GaiamLife&utm_medium=Web&utm_campaign=10day

[9] Frog Pose: http://blog.gaiam.com/blog/yoga-your-way-into-the-best-bikini-body/

[10] Hero Pose: http://life.gaiam.com/article/do-you-have-sit-cross-legged-meditate

[11] Reclining Hand-to-Toe Pos: http://www.yogajournal.com/lifestyle/3122?print=1

[12] Standing Forward Bend against the wall: http://blog.gaiam.com/blog/top-6-yoga-poses-for-back-pain-slideshow/

[13] Bow Pose: http://www.gaiamtv.com/video/thoughtflow-upward-facing-bow-pose?chan=GaiamLife&utm_source=GaiamLife&utm_medium=Web&utm_campaign=10day

[14] Squat: http://ht.ly/bSbXY

[15] Cobbler’s Pose: http://life.gaiam.com/video/cobblers-pose-how-and-benefits-practical-power-yoga-dvd

[16] Double Pigeon: http://www.fitsugar.com/Strike-Yoga-Pose-Double-Pigeon-253780/

[17] Standing Forward Bend: http://www.gaiamtv.com/tv/gaiam-yoga-fundamentals-standing-poses?chan=GaiamLife&utm_source=GaiamLife&utm_medium=Web&utm_campaign=10day

[18] yoga with Gwen Lawrence: http://www.gaiamtv.com/search/node/gwen%20lawrence?chan=GaiamLife&utm_source=GaiamLife&utm_medium=Web&utm_campaign=10day

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