Tips for yoga practice, watch your knees

Ms. Wang is a loyal yoga fan. She goes to the gym every other day to practice yoga. Recently, I have always felt faint pain in my knee. After going to the hospital for examination, I discovered that it was a sports injury to the lateral collateral ligament of the knee joint. I originally wanted to strengthen my body, but unexpectedly it caused harm to my body, and fitness turned into "physical harm".

Like "Lotus Sitting", almost everyone who has taken yoga classes has been exposed to this posture.

But you know what? Even this common yoga pose is not suitable for everyone. If you practice this posture frequently and feel uncomfortable in your knees, you should be careful. It may cause soft tissue sports damage to your knee joint. The knee joint connects the thighs and calves. It is not like other joints, rich in muscle and fat tissue protection, but a "skinny" tissue, poor blood circulation, knee joint by the femur, tibia and patella three bones, and tightly surrounded by ligaments. Between the femur and tibia there is a smooth protective structure called the meniscus that allows the bones to slide smoothly. There are four major ligaments in the knee joint: the anterior cruciate ligament, the posterior cruciate ligament, the medial collateral ligament, and the lateral collateral ligament. The main function of the knee joint is to be responsible for the flexion and extension function of the human leg, and the physiological angle allowed to twist left and right is extremely limited, usually no more than 5 degrees. In lotus sitting, it is easy to exceed this distortion range. If your physical condition is relatively poor, your skeletal muscles and ligaments are relatively stiff, you twist the knee joint excessively for a long time, and often without complete recovery. Start the second exercise, it is easy to cause soft tissue damage to the knee joint.

Many people mistakenly believe that every movement a coach can do is a standard movement of yoga, and practice hard with this as the goal. Unexpectedly, everyone's physical conditions are different, and during the fitness process, there is a lack of guidance from professional coaches. Some professional coaches sometimes require students to complete certain difficult movements based on their own conditions. Once the grasp of this difficulty transition is deviated, it will easily cause sports damage. The first ones are those joints with large range of motion and poor stability, such as knee joints and shoulder joints.

Everything has two sides, and any exercise method will have both positive and negative effects. All in all, during the process of yoga practice, you must listen to your body's reaction. If you have long-term hidden pain that persists, especially in your joints, you should promptly consult a professional coach or go to the hospital for examination, and follow the doctor's guidance., you must not delay it again and again, and blindly rely on perseverance to solve the problem, so as not to cause minor injuries to become serious diseases and cause irreparable damage. (Internship Editor: Wu Jinyu)