# Hero's pose: knee pain in one knee

**URL:** <https://community.doyogawithme.com/t/heros-pose-knee-pain-in-one-knee/941>\
**Category:** How do you want to grow?\
**Created:** [January 23, 2021, 6:00am UTC](https://community.doyogawithme.com/t/heros-pose-knee-pain-in-one-knee/941 "2021-01-23T06:00:15Z")\
**Posts on this page:** 3\
**Page:** 1

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**Author:** ![lucidbee](https://avatars.discourse-cdn.com/v4/letter/l/e9c0ed/32.png) [@lucidbee](https://community.doyogawithme.com/u/lucidbee)\
**Post date:** [January 23, 2021, 6:00am UTC](https://community.doyogawithme.com/t/heros-pose-knee-pain-in-one-knee/941/1 "2021-01-23T06:00:16Z")

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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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**Author:** ![aneitatyler](https://yyz2.discourse-cdn.com/flex028/user_avatar/community.doyogawithme.com/aneitatyler/32/1735_2.png) [@aneitatyler](https://community.doyogawithme.com/u/aneitatyler)\
**Post date:** [January 25, 2021, 11:57am UTC](https://community.doyogawithme.com/t/heros-pose-knee-pain-in-one-knee/941/2 "2021-01-25T11:57:56Z")

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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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**Author:** ![doyogawithme](https://yyz2.discourse-cdn.com/flex028/user_avatar/community.doyogawithme.com/doyogawithme/32/83_2.png) [@doyogawithme](https://community.doyogawithme.com/u/doyogawithme)\
**Post date:** [February 3, 2021, 11:34pm UTC](https://community.doyogawithme.com/t/heros-pose-knee-pain-in-one-knee/941/3 "2021-02-03T23:34:10Z")

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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.