Yoga is a form of exercise that originates from ancient India, although modern postural yoga is around 100 years old, and is known for its physical and mental health benefits. Its regular practice can improve flexibility, strength, and balance, and can also improve sleep, energy, and mood1. Light yoga can be particularly effective for people living with knee osteoarthritis.
Benefits of yoga for knee osteoarthritis
As with other forms of gentle exercise, yoga has multiple benefits for people living with knee osteoarthritis. Some of the physical benefits include:
1. Reduced pain and stiffness
Studies have shown that yoga can significantly reduce knee pain in individuals with osteoarthritis and can also improve joint stiffness2.
2. Improved flexibility and function
The gentle stretching of yoga can help improve joint flexibility and range of motion, allowing for increased physical function. Regular yoga exercises can enable you to maintain your ability to perform daily tasks3.
3. Increased muscle strength
Continuous practice of certain yoga poses build strength in the muscles around the knee, helping to stabilise the joint as it moves. This can contribute to a reduction in pain as it can help ensure that your knee is moving correctly4.
4. Better balance and posture
Yoga can help to improve balance and proprioception3 – or the body’s ability to sense its own position and movement5. This can help reduce the risk of falls, particularly for older individuals4.
Yoga may also provide mental and emotional health benefits, such as:
1. Reduced stress and anxiety
Yoga practice is rooted in mindfulness, and its meditative aspects can promote relaxation and stress reduction. This can also indirectly affect pain perception3.
2. Improved sleep
Individuals who experience reduced pain and stress often have a better quality of sleep3, which can have further health benefits such as reduced risk of chronic health issues like heart disease and diabetes, improved cognitive functioning, and a stronger immune system6.
3. Reduced depression
Recent studies have shown that yoga can modestly reduce depression symptoms in people with knee osteoarthritis4.
4. Enhanced quality of life
People who have taken part in yoga programmes report improved wellbeing and better overall life satisfaction4.
How to practise yoga with knee osteoarthritis
When practised with proper guidance, yoga is generally a safe and well-tolerated form of exercise for people with knee osteoarthritis4. However, it is important to consult your doctor before introducing a new exercise regime and ensure that you have appropriate supervision and support for your activity.
Here at MAC, we have pulled together some tips for practising yoga safely with knee osteoarthritis:
1. Remember to do a gentle warm up and cool down
Focus on your breathing and perform gentle stretches and joint rotations. Use a chair, begin from a seated position and support your knees during rest with a bolster or pillow.
2. Use modifications where needed
You can use props like bolsters, pillows, straps, or a chair to support your body and reduce strain on the knees. You can also modify poses under guidance, such as performing them seated or with support to avoid twisting or straining the joint.
3. Listen to your body
If you experience sharp pain, stop immediately, and if any poses cause you discomfort, modify or skip them. Your goal should be to progress slowly and consistently to build your strength without harming your knees.
If you are interested in trying yoga, there are beginner yoga classes in most areas, and many videos available on YouTube tailored to those with knee osteoarthritis.
Is knee osteoarthritis restricting your activities?
MAC Clinical Research is currently conducting a trial to assess a potential new treatment for the pain associated with osteoarthritis of the knee. The trial is at our clinic in Merseyside, will involve up to 12 visits (including residential stays), and last up to 10 weeks. You will receive a full health screening and up to £2010 plus travel expenses for your time and commitment if you take part.
Find out how you can get involved on our knee osteoarthritis study page.
References
1 Johns Hopkins Medicine – 9 Benefits of Yoga
2 Lu et al. (2024) The impact of Yoga on patients with knee osteoarthritis: A systematic review and meta-analysis of randomized controlled trials
3 Arthritis Foundation – Yoga Benefits for Arthritis
4 Medical News Today – Knee osteoarthritis: Yoga is effective at reducing pain
5 Cleveland Clinic – Proprioception: What It Is, How To Improve It & Disorder
6 Bupa UK – Eight benefits of a good night’s sleep
