Yoga and Exercise for Knee Pain

What to avoid

• Deep squats, full lotus, hero pose and kneeling poses with painful knees or arthritis
• Running and jumping on a painful knee
• Exercise on a hot, swollen or newly injured knee
• Locking the knee hard in standing poses

Ask first

Check with a doctor or physiotherapist after an injury, with severe arthritis, heart disease or in pregnancy.

Key point

Strong thigh muscles and regular gentle movement ease knee pain. Stop if the knee swells or hurts sharply.

Before your appointment

Note when the knee pain began, where it hurts, and whether there was a fall or twist. Describe swelling, stiffness, locking, giving way, clicking and what makes it better or worse. List all medicines, painkillers, supplements and herbal products. Mention fever, other joint pain, gout and past knee problems. Bring earlier X-rays or reports and your usual shoes. Ask about tests, exercise, safe pain relief and when surgery is considered. Seek urgent care for a hot swollen knee with fever or inability to bear weight, or call 112 for severe symptoms.