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  • hcn
    Participant
    March 9, 2014 at 8:57 pm
    Post count: 4
    in reply to: Pain in knee #10872

    update: a recent MRI showed a torn meniscus. Having surgery on Tuesday. I’m wondering when it would be safe to return to my practice, and what I need to consider and be careful of both while healing but also in the future to avoid a recurring problem? I currently cannot do fixed firm, toe stand (on right leg), or go down too far in 3rd phase of awkward pose. Should I continue to avoid these poses or do a modification? Thanks for the advice.

    hcn
    Participant
    January 29, 2014 at 7:36 pm
    Post count: 4
    in reply to: Pain in knee #10757

    Hi Gabrielle

    After 6 weeks break I have returned to the studio. I got the go ahead from my physio and am taking it gently, although the pain has not changed. Physio tells me to work on strengthening the medial quad and glutes, which I am doing. Still have pain when I bend my knee more than 90 degrees or go down stairs. Putting a towel behind the knee for the deep knee bends does help, but it still hurts. I saw an orthopedic today and he warned me to be careful in case I have a tear, that I don’t tear it more. I will be getting an MRI in a few weeks to fully diagnose the problem. In the meantime I continue to practice about 4 times per week because I just can’t stay away! I put a lot of attention on tightening the quad and lifting the knee where I am supposed to, but it is hard to feel the kneecap lift because of this injury. Also I feel like when I tighten the quad that my hamstring tightens as well. Maybe I am doing it wrong. When in doubt I usually check the muscle with my hand to feel if it is tight. I am also careful not to press my knee back in standing separate leg stretch, and the other positions where you are instructed to lock the knee. Do you have any other tips or things to be aware of? Should I maintain a “microbend” while engaging the quad?

    Thank you for this very useful forum!

    Holly

    hcn
    Participant
    January 5, 2014 at 8:45 pm
    Post count: 4
    in reply to: Pain in knee #10736

    Thank you for your response! I have been traveling over the holidays and haven’t been able to reply until now (nor do any yoga classes).

    To answer your questions: In fixed firm before my knee problem I could sit between my heels with my knees spread quite a bit. Now I am unable to go down at all, but haven’t been to a class now for 3 weeks. The pain occurs when I go down stairs and when I bend my knee to squat so I will have a problem with other postures. The pain is mostly on the top and right side of the knee and it feels swollen. When I straighten my leg and put weight on it it feels like my knee pushes back too far, perhaps I overdid it with locking the knee.

    I am seeing a physiotherapist who advised me to not exercise for awhile but I have not had any improvement. He suspected a problem with my popliteus muscle or tendon. Miss my hot yoga class terribly but am afraid doing more damage.

    I appreciate your advice. Just got your book for Christmas, and enjoying it so far.

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