THE JOINTS IN

YOGA

Types of Joints

• Joint are classified by their range of motion• Threes classes of joints– Immovable – fibrous (collagen connects 2 bones) – Slightly movable – cartilaginous (cartilage

connects 2 bones)– Freely moveable - synovial

• The freely moveable joints are the ones that are most important for the teaching and practice of yoga

Synovial Joints

• The two surfaces of the bones interacting are covered with a thin layer of hyaline cartilage.

• Separated by a joint cavity.• A synovial membrane seals the joint cavity and

secretes synovial fluid.• The hyaline cartilage and the synovial fluid allows

the bone surfaces to slide over each other without friction.

• Outside of the joint is tough fibrous joint capsule

Meniscus

• Fibrocartilaginous disc• Found within the cavity of the synovial joint,

between the two bones• Act to make the two ends of the bones more

congruent.• Act as shock absorbers

Synovial Fluid

• Allows us to move smoothly• Serves as a lubricant• Serves as a shock absorber• Serves as a source of nutrients for the joint

cartilage• Major components are– Glycosaminoglycan– Hyaluronic acid (HA)

Hyaluronic Acid

• A tissue lubricant that prevents inflammation and wear of the joint and conserves synovial fluid.

• During joint usage or prolonged immoblization HA is lost (this happens when you sleep overnight)

• Morning stiffness is related to the lose of HA. As we begin to move HA is secreted which replaces the amount lost during immobilization

• Movement therapy stimulates secretion of HA and those makes it an effective treatment for patients with oseoarthritis

Movement Direction

• Synovial joints move in one plane (uniaxial), two planes (biaxial), or multiple planes (multiaxial)

• Pivot, Hings and Gliding joints are uniaxial• Condyloid and Saddle are biaxial• Ball and socket are multiaxial

Freely Moveable Joints

• Ball and socket• Hinge• Saddle• Pivot• Condyloid• Gliding

Ball and socket

Condyloid

Saddle

HingePivot

Pivot Joint

• One pivot joint in the body• The interaction/connection between the first

two cervical vertebrae • C1 - the atlas• C2 - the axis

• Allows the head to pivot/turn to the right and left

THUMB JOINT

Hinge Joint

• Allows movement in only one plane/direction• Limited range of motion• Simplest type of joint• While the movement is limited to mainly flexion

and extension, there is some slight rotation. • The integrity of the joint is maintained by a

strong network of ligaments which ensures stability.

Hinge Joints of the Body

KNEE JOINT

KNEE JOINT

• Largest and most complex joint in the body. It is not a simple hinge joint

• Three bones articulate to form the joint– Femur, tibia, and fibula

• Fundamental movements are flexion and extension.• Hyperextension is possible, but is limited by the

anterior cruciate ligament. • When the knee is flexed the structures that provide

stability are relaxed, which allows for rotation at the joint

Knee Structure

• The meniscus• Provides cushioning• Has no blood supply• Has limited nerve supply

Knee Structure

• Joint integrity/stability is maintained by the knee ligaments.– Medial collateral ligament– Lateral collateral ligament– Anterior cruciate ligament– Posterior cruciate ligament

• These ligaments act as the primary stabilizers of the joint and guide the movement of the bones in proper relation to one another

The Knee in Yoga

• The knee is certainly a major participant in the yoga standing postures

• Proper alignment of the postures is essential for preventing misalignment joint stress to the surrounding structures of the joint capsule

• One of the most common joint injures in sport activities.

Knee Injuries

• Ligament strains– 1st degree – stretching of the ligament fibers– 2nd degree – stretching with some tearing of the fibers– 3rd degree – full tear of the ligament

• Cartilage damage (most often it is the medial meniscus)

• Bursitis – inflammation of the bursa sacks within the joint capsule

• Osteoarthritis (degenerative joint disease)– a wearing away of the cushion between the bones

Patellofemoral Joint

Patellofemoral Joint

• The patella is largest sesamoid (imbedded in the tendon) bone

• Contains the largest layers of cartilage in the body• The patella improves the efficiency during the final

straitening of the knee, because it holds the quadriceps tendon in alignment.

• Decreases friction of the quadriceps tendon• Enhances our ability to flex and extend the knee• Protects the knee joint• Decrease mechanical stress of the joint

PatelloFemoral Joint cont.

• Patella/femoral joint is very complex joint• Forces in this joint are a function of the quadriceps

force and the angle of knee flexion• Because it is poorly nourished and poorly protected

it is susceptible to injury, particularly overuse injuries

• Sporting activities can create forces on this joint up to 20x one’s body weight

• The joint is very susceptible to degenerative joint disease

Knee Injuries

Iliotibial Band Syndrome

• A common injury that is manifested by pain on the outside of the knee.

• The ITB is a tendinous extension of the fascia covering two muscles the gluteus maximus and the tensor fascia lataeAn overuse injury caused by repetitive flexing

and extending the knee.

ITB Stretch

Ankle Joint

Ankle/Foot Joints

Ankle Muscles

Because the bulk of the muscles involved in ankle joint movement are located above the different joints, rehabilitation of ankle injuries is prolonged

Ankle stability is integral to normal motion and minimizing risk of ankle sprain

Common Ankle Injuries

Inversion Sprains – most common of the ankle injuries

Common Foot Problems

• Most foot problems are related to the shoes we wear

• 80% of foot problems occur in women• Finding the write foot wear – choosing comfort

and function over style and status• Important tips for good foot care – shoes made

of leather or canvas are good, but sandals are the best, use a foot powder, wash daily.

Common Foot Problems

Poor Foot Wear

Plantar Fasciitis

The Ankle and Yoga

• Standing poses build awareness of the feet.• Work on developing range of motion in the

toes.• Range of motion exercise for the ankles• Toes raises

Ankle Rehab Exercises

Wrist Joint

Wrist Joint

Muscular Development of the Forearm

Arm Balances

• The ankle joint is much more suited for supporting the body because with gravity and our upright posture the ankle becomes stronger as we begin to walk and perform our activities of daily living.

• The wrist is not as suited for supporting the body because placing the weight of our body on the wrist is not the norm.

• How do we perform arm poses proficiently?

Arm Balances