Knees a bit niggley?
Well they’ve been a downright pain most of my life to be honest, until just recently. There are so many reasons that cause knee issues, ranging from injuries, the muscle imbalances we’ve developed with our walk (gait), how we stand in posture, the types of shoes worn, too much mobility or tension in the joint, issues with feet or hips (poor lil knees are the joint in between copping the bizarre angles our feet or hips cause them), habit of standing with weight all in one leg, not having a good balance of developed muscle strength compatible to total body weight on the joint.
The knee is a simple forward moving hinge joint, we often treat it like it has other options and angles available. Regardless of what caused the issue, it all comes down to the same thing. We MUST maintain them if they are gonna see us out ~ life will be very limited and quite painful if we choose not to. The first thing I see deteriorate as I watch the elderly moving about, is use of the knees ~ unfortunately this deterioration includes when I observe some over 50! …..and I don’t know about you I but I do not want to feel ‘elderly’ yet! Doesn’t matter your age or ability, re-aligning, strengthening and reducing (pain enducing) inflammation is possible.
My left knee issues have come about from a few things starting at birth with my right hip dysplasia which caused me to lean more weight into the left creating tension and over-developing my left outer thigh (ITB) to avoid the tooth ache pain in my right hip. This and my joint hyper-mobility (super elastic tendons and ligaments) led to dislocations in my teens at basketball and then even dancing at nightclubs. Then I shattered my knee cap thinking snowboarding down a glacier was a good idea in my early 20’s. Several knee surgeries have followed, the most recent in 2017 where I got a donor ligament (a VERY stiff persons I might add!) to secure the inner knee cap, and several screws and stem cells to boost the formation of my knee cap. It took me 18months to rehabilitate from this one, but I could not be happier with the results.
Perhaps for you there's just a niggle every now and then, maybe it's an ongoing injury, arthritis or inflammation or a recent surgery? I am very familiar with knee conditions, I know what its like to be restricted. I can absolutely help rehabilitate and maintain knee conditions of all sorts. It didn't happen easily, it took a lot of patience and persistence, but I couldn't be happier with the outcome. I can now sleep my way through a Pidgeon pose or Child pose, and kneel for hours without any issues. It’s been over 6 years and I feel my knee is happy and I know how to keep it that way. I feel somewhat blessed that it’s not going to let me be unfit, because the niggles are loud and clear when I slacken off. I see it as life-long maintenance and an awesome contribution to my fitness and joint longevity as I get older.
I created my ‘Knowing My Knees’ online series for anyone who has niggley knees ~ FREE to sample until 7th December 2024.
There’s an informative video here ‘Lessons in Knowing My Knees’ on how to keep knees safe, how to avoid discomfort, rehab moves to prepare for and support other exercise, options you can do in a general Yoga class if you find certain poses cause discomfort ie seated or on All 4’s. Knee - Quick Relief 15mins is free to sample here also.
The Knowing My Knees Playlist has 30+ practices to strengthen, rehabilitate and align knees with Therabands + Microbands, a Yoga block. Practices to strengthen and align posture, feet and hips (remember knees are the result of these being in between) tricks to provide relief, even shift fluid and inflammation from the joint (ie arthritis). There are complete Yoga practices you can do where you avoid your knee discomfort entirely making Yoga accessible to ANYONE ~ regardless of age, fitness or injury. PLUS my ‘Foam Roller Series’ because learning how to use these to release fascia and muscle tension has been a saviour in my knee maintenance program.
Keen to go deeper into healing? Checkout 'Metaphysical cause of knee and joint pain' by Deb Shapiro. Knees are often associated with resistance, needing to change direction, reclaim your firm footing, being stubborn or self-righteous and unwilling to let go. I know it wasn’t a coincidence at the time of my knee dislocation in 2017 I was long overdue making a big life decision to change direction and letting go in a massive way of my beloved Yoga studio Body Awakenings. I am so grateful for the nudge (or bit of a sledgehammer kinda). Maybe there’s a message for you in your niggle? It wouldn’t be the first time I reluctantly listened to the message and took the risk, made the change and the physical condition became no longer an issue.
Yours in health, well being and happy knees!
Namaste, Nic Dorsch
Suggestions to try in Knowing My Knees playlist series included in your 3 Day FREE Trial of Breathe + Move with Nic membership;
Lessons in Knowing My Knees video - a must watch and feel empowered with wisdom of all the tricks, tips, props and alternatives
Asana Addict Sukhasana (Cross-legged) + Virasana (kneeling) to help you find your unique version of comfortable seated position for when you’re being told to “sit comfortably” for meditation….when you know it just ain’t!
Asana Addict - Cat/Cow to All 4's - all your alternatives including not even being on your knees, learn how to modify all these poses when you attend a general Yoga class you get to ‘do you’.
Foam Roller - Lower Body to release fascia and tight muscles (especially quads and ITB) and to break down scar tissue
Mini Limber - get your knees ready before loading in your practice, release fluid from the joint
Core Series IV - Standing Strong strengthening legs and posture, hips and feet alignment
Yogalates Wall Class improve posture and use of feet, knee alignment and safety and safety of knees in standing poses
Feel the Burn - Glutes + Heated Hippy + Booty Burner - hip stability plays a huge role in knee alignment and protection
