Hero's pose: knee pain in one knee

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I started yoga in March here and I’ve learned so much. I am very grateful. Many aches and pains have receded or lessened. I have one issue I don’t quite understand. When I do hero’s pose with no support there is pain in the front top of one knee and also in the back of that knee lower down towards the calf. Is there a stretch or strengthening exercise I could do? It is only one knee so I am hoping I can work with this. Thank you!

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I’m interested in this too. I have the same situation. My physical therapist originally thought my quad was way too-tight & we’ve been working on that. But she is stymied that simultaneously I have pain the back of the knee, lower down. Like there is a knot.

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Hi there. It’s not unusual to have tight quads and calves in the same leg. It sounds to me that that’s the case for both of you. If you do a search on ‘quadricep’ and ‘calf’ in the search box on our site you’ll find pose videos that show you how to stretch those muscles effectively.

I would also highly recommend rolling out your quads on a foam roller or two tennis balls in a sock.

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