Your knees, one of the largest most complex joints in the body, are an important mechanical function. So if you experience chronic knee pain when you bend or extend them, it’s possible with all the wear and tear you put on your knees that you have a dislocated kneecap. It takes time for this to happen, but once it does the pain is excruciating and almost unbearable.
The kneecap is designed to fit perfectly into the groove of the femur. If it gets off track, it will grind away cartilage located under the knee and dislocate. The longer this goes on the more cartilage you lose and the greater your need for replacement surgery.
Of course, many people believe once cartilage is lost it cannot grow back, but it can at a slower pace. As long as the imbalanced pull of muscles on the knees is corrected to ensure that your cartilage does not diminish faster than you can replace it. According to Keller (2013), “If you want to keep the knee healthy you need to strengthen the vastus medialis (the inner quadriceps). In fact, physical therapists consider exercises that strengthen this neglected muscle key in the rehabilitation of knee injuries.”
You may ask yourself what causes of the kneecap to go off track, and can it be fixed without surgery? The main culprit of knee dislocation relates to the quadriceps, which include four muscles that merge together above the knee to form a single quadriceps tendon. This tendon runs over the kneecap like rope over a pulley. The kneecap acts as the pulley and increases the quadriceps, allowing the quadriceps to straighten the leg by 30 percent. By working together, the quadriceps and kneecap form the “extensor mechanism” for leg straightening. If the “rope” of the quadriceps ever pulls to the side of the kneecap “pulley” it will create friction within the mechanism, and result in a misalignment. Yoga, or in this case Hatha yoga standing poses, have been known to be very effective in correcting this misalignment. But like many exercises, it can lead to more problems depending on the extension of your knee injury.
1. A tradional asanas called The Warrior Pose, when done correctly, ensures that all four quadricep muscles harmoniously work together to keep the knee stabilized. This pose ensures that the vastus medialis receives the workout necessary to bring it in balance with the other quadriceps.
2. Another yoga straight-legged pose called trikonasana is also know to work the vastus medialis consciously in a way that makes the pose more challenging.
Overall, The Hatha yoga standing poses, when done using proper alignment and focus on working your quad muscles and knees in each pose, are known to strengthen and stabilize them. They will also help improve any structural imbalances you may be experiencing.
Medical Disclaimer: Always talk to a medical consultant before starting a new exercise routine or if you have any health care-related questions.
Keller, D. (2013, September 25). Yoga Therapy for Your Knees. Retrieved from
Written by: Jamacia Taylor, FizzNiche Staff Writer