I’ve developed an outer knee pain or ache on my left knee partly due to yoga practice.
Before starting Yoga practice I did some conditioning exercises followed by stretching, I finished up with stretching my glutes seated as shown on the attachement.
I then immediately started preparatory yoga practice (I am something of a beginner) and went to the half lotus pose gently pushing the knee down when I felt a small ‘pop’ and the outer knee aching pain develop. This was 2 months ago where I gave any Yoga or stretching practices a break.
I tried to begin Yoga practices again yesterday and the problem came straight back up.
The funny thing is, this only affects me when I try the half lotus stretching exercises or even when I sit simply cross legged. When I’m jogging or doing squats I can only barely feel it, if at all for the last month or so.
The ache after yesterday is on the left knee on the outer side, just left of the patella around the upper and lower grooves of the patella.
I’ve always had especially tight glutes and fairly tight quadriceps and I know my hips are very tight. I’ve had knee injuries in the past (from amateur gymnastics not yoga), but never one like this and I know they have always been the result of areas being to weak or affected by other areas that are too tight or strong.
I’m convinced I’ve affected my vastus lateralis tendons at the knee and I’m just praying it is not a ligament in the same area I’ve affected.
I do know intuitively with injuries like this that they will not just go away even with years of waiting, so that they will need rehabilitating and I realise I should not be attempting any half lotus knee exercises.
Anyway what I wanted to ask is for any recommendations for any hip and glute loosening exercises that would help me loosen my hips up as I believe this to be the primary stressor on my knees when attempting half lotus.