Bad knee question

Hello,
I just joined the forum and I was hoping someone could get me an idea how to approach this.
I have a problem with my knee. A lot of times I don’t really notice it until I start exercise. Some time ago I tried to do yoga, but I stopped because no matter what I’d do it would leave me with the pain in my knee. Even simply stretching my legs ( for example forward bend) will cause knee pain.
I have very tight hips, I want to do poses that help me with this, because I think it attributes to the knee problem, but it seems that any “hip opening” pose I tried would cause the knee pain, my guess is that even that I am trying to be very careful because my hip doesn’t rotate - the knee compensates. I know I need to strengthen quads in order to stabilize the knee, but again I can’t really do it. This is like vicious circle.
Are there any poses that open hips and do not cause rotation in the knee?
Any suggestions on how to proceed?
thanks you
Yuliya

I have the same problem. In addition I can’t bend one knee very well. This makes it very hard to find poses for loosening up the hips, adductors or the quads.

Ahh a dear colleague from Maryland.

Could you elaborate on

any “hip opening” pose I tried would cause the knee pain

Which poses please?

As always InnerAthlete is on the money.
We need more intel on your history.
Do you have any history of accidental knee damage, are you a runner?

You are ON in that you have isolated the knee compensating for week hips, especially hip abductors which issue with knee tracking.

Sadly many of the best hip stretches require two persons so you would do well to consult a qualified physio/sports therapist.

In the mean time since you are in the gym. I suggest you use their trainers, or simply start working on the muscles that support your knee. Super light weight, even no weight, drop the ego and just start building. Get a bit more protein and build muscle, legs have long, lean muscles and they need to be fed. Again start moderately in this area too and build as you train. To train like an athlete, recover like an athlete, so after workout meal, rest, ice and support your muscles after training. Put your legs up and listen to some mindful music.

Yoga move for today? How are you with plank and side plank? Modifiable and pretty good hip builders. The side plank exercise, particularly, is a simple yet effective effort to increase hip strength and stability.

Namaste