30 min Yoga Stretches for Injured Knees

Here's my 30 min daily stretching routine to help heal my ACL tear and bone bruise

Hey yogis, as many of you know on March 31st I had a trip and fall accident which resulted in a partial ACL tear, a bone bruise on my right knee cap and a bone bruise on my thumb/wrist. It's been a long journey to recovery but I'm getting better every day and in a few weeks I should be back to my regular practice! (This video was filmed about 2 weeks ago)

A huge part of my rehabilitation journey has been to diligently stretch and strengthen my knee every single day, no exceptions! I'm also in athletic therapy once or twice a week and see my doctor quite frequently.

PLEASE NOTE that it is EXTREMELY important that you consult with your health care team before copying what I'm doing! Knee injuries are VERY different from person to person so what I'm doing may not work for you.

That being said, here's my 30 minute stretching routine for injured knees. It mainly focuses on stretching out the quads, hamstrings and hip flexors which can become incredibly stiff and tight when our knees get injured.

Since I have a bone bruise I can't do any poses on hands and knees but if you're able to do it at home, I would recommend doing a low lunge with a quad stretch to really get into the knee! I have to use blocks and get a bit creative but the effect is pretty much the same.

Stretching is only half the journey when it comes to rehabilitation from a partial ACL tear. The other part is strengthening, which I also do every single day! I'll have that video up for you in a few weeks so stay tuned.

🔔 Don’t forget to click on the bell to turn on post notifications!

Thanks for watching,
Kassandra

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Yoga with Kassandra - Disclaimer
Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence. claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.

[yogawithkassandra]

You guys asked for it so here it is! My every day stretching routine to help heal my partial ACL tear. 🤕 This is only half of what I do everyday, the other crucial part of rehabilitation is strengthening. 💪I'll be sharing my strengthening routine with you in the next few weeks 💕 Hope you find this beneficial! ❤️ *Click below for some goodies* 👇

[jonathanrodil]

Im a powerlifter and i actually hurt my mcl doing heavy squats, but your video here helped me with the rehab.. got the mobility back and the blood flow got better.. im back to squatting again with yoga fallowing your videos post workout.. im back on 140kgs..for a couple of reps now.. im thankful that ive found your channel... 🙏thank you! And much love from the philippines! 👌🏻

[ace_runner]

Thanks so much for your injured knee stretching and strengthen videos! I can't tell you how helpful they have been to me. First relief I've felt after struggling with different therapies for a month. I can tell by your voice how much pain you were in and how tough it must have been for you to produce these videos. Best regards, Allen.

[marysecote]

How refreshing to have a teacher teaching from her own injury with so much empathy and care. Thank you so much Cassandra. Have you released your strengthening routine yet. If so what is it called?

[austinnewby]

Been with her doing yoga almost two years. Changed my life and body. I got hurt because I wasn't strong enough in legs when I jumped out of a forklift. I can jump off a house now at 46. God bless you Kassandra

[triciahorton]

Thank you! My knee injury has humbled me as well, but I will continue to heal through movement and positivity!

[hazelyildiz]

Thank you Kassandra. I’ve injured my knee, tear in the MCL and this stretching is being very helpful both mentally and physically. You’re awesome ❤

[Artspeaketh]

You keep it so real. Needed this for my Sunday practice.

[debradipiazza]

I fell this morning, badly scraping and bruising both knees. So stiff and sore! This sequence is just what I will be needing over the next week or so. Thank you!

[dessertcomesst]

Kassandra, I always come back to this practice. Please make another one like this. It’s so healing

[lauriantonia]

Oh my gosh, this was so good. Other teachers who do videos for knees seem more like yoga to keep your knees strong and stable. Because you are dealing with an unhealthy knee too, you totally get what's counterproductive to knee rehab.

[dorrasalah]

You are simply the best Kassandra, you literally have a video for everything. Thank you so much ❤❤

[annababette]

These exercises really helped me to get more stability in my knee again - I missed the strength exercise video. But thank you thank you for this one!

[lisakennedy]

I am rehabbing from a right knee replacement and this was a great workout. Thank you.

[janetwarren-dunford]

Hi Kassandra, I have been returning to this practice over the years but I am now counting the day until I can do it again. Our 16 month old RR puppy collided with me 5 weeks ago and I have a tibia plateau fracture. Luckily I have a leg brace and not a cast, today I'm allowed 50% partial loading for the next 7 weeks. Thank you for giving me the years of. inspiration. ❤😊 🙏

[TheWhitedovesings]

This video helped me rehab my ACL tear and rehab after my ACL reconstruction surgery. Thank you so much for sharing your experience and exercises!

[adidoshmalka]

You are amazing!
It’s crazy that every time I am looking for a specific yoga and you have filmed everything
I love you!!

[stankaplan]

As a fellow yoga teacher getting close to 60, I too keep finding ways to heal injuries and work with new aches and pains. This video was very helpful for a new sore knee. I also appreciate you being so authentic about the injury -- there seems to be a pressure on us teachers to always be fit and strong, and it's nice to see someone else struggling with real-life body issues. New to your videos, but joining your channel!

[kathyreams]

You are amazing! Kassandra, you are definitely my favorite Yoga instructor ever! I hope you fully recover soon!

[flocela]

When my knee get better, I'm going to be so grateful. And I'm not going to complain having to work out. : )