Yoga injury

[Guest guest]

Hi everyone,

I have a chronic soreness in my upper hamstrings and lower buttocks

from doing forward bends during Ashtanga classes. I had to stop the

classes but the soreness continues if I try and strech, even with my

legs bent. There is also soreness when I sit on a hard chair. I

wonder if I have oversteched my hamstrings or periformis muscle and

if there is anything I can do to help heal this injury. The pain is

not severe but it prevents me from doing any forward streching. Any

advice you could give me would be greatly appreciated.

thanks,

Namaste

[Guest guest]

It is funny how much I've heard from those who suffer from forward

bending recently, especially as yoga becomes more popular. I used to

never hear about it, which made me really frustrated and confused

because I struggled with the pain daily, wondering constantly if I

should quit or how to deal with the nagging pain of it all. I do

wish teachers would become more informed about this occurence.

 

I can only tell you my experience, which is time off really helps.

Once I took a week off of yoga and began to experience no pain--I'd

forgotten what it was like to be pain free. But when I started back,

the pain returned, though not quite as intensely. However, I have

had a hard time stopping the practice, because something in me wants

to believe perhaps. My teacher is home from India, which has really

helped (her touch is really relaxing and seems to help me release I

guess), and for me returning to running has been crucial. Now that

could be detrimental to some, but in my case, the running seems to

loosen up something going on in the hamstrings/periformis. The other

thing that has helped me is pigeon pose and a few other hip openers

that I do after my run. I have no idea if this works for anyone

other than myself--it's just what I've come to after 2 years of

struggling. And believe it or not, I'm actually doing painless

forward bending for the first time ever. But I do have to be careful

and extremely attentive.

 

So--you are probably smarter than I am--by stopping and trying to

heal completely. I have found that the spasm usually releases with a

few days to a week of not practicing. I hope that works for you.

[Guest guest]

-Seeking treatment through a massage therapist and/or an

acupuncturist may be beneficial during the rest time. They can do

wonders to help recuperate from such injury. doberlady1

 

 

-- In ashtangayoga, "bodhip777" <bodhi777@h...> wrote:

> Hi everyone,

> I have a chronic soreness in my upper hamstrings and lower

buttocks

> from doing forward bends during Ashtanga classes. I had to stop the

> classes but the soreness continues if I try and strech, even with

my

> legs bent. There is also soreness when I sit on a hard chair. I

> wonder if I have oversteched my hamstrings or periformis muscle and

> if there is anything I can do to help heal this injury. The pain is

> not severe but it prevents me from doing any forward streching. Any

> advice you could give me would be greatly appreciated.

> thanks,

> Namaste

[Guest guest]

As Jordan_777 mentioned, we hear more about formerly unusual

difficulties >>especially as yoga becomes more popular<<.

 

I realize this might be obvious to many, but since there ARE so many

new to yoga, it's probably worth a reminder.

 

If one is not engaging the quads (lifting the knee caps, tensing the

upper leg, whatever you want to call it) the hamstrings cannot

release during a forward bend. Any forward bend, including

Marichyasanas. This stresses them and gives a greater opportunity

for a tear, pop, pull or rip.

 

Engaging the quads permits their complimentary muscle group, the

hamstrings, the opportunity to relax and release.

 

Now for a current discomfort or injury there? There's nothing that

will heal it other than time. Every time you use it and feel pain --

not muscle stretching discomfort-that's-not-discomfort -- you're

tearing those small muscle fibers again. Time off is the ONLY thing

that heals a muscle injury. (That and the correct protein intake.)

 

When returning to practice, however, think about your practice

mindfully. What exactly ARE your legs doing in forward bends? If

your quads aren't engaged, you'll feel it grab in your lower back and

hamstrings. If your quads are engaged, you'll feel a long, almost

all-body stretch. If you happen to remember Mmoola bandha and

Uddiyana bandha, your bend can go even deeper.

 

Oh -- and there isn't any Ashtanga in New Orleans. I'd say there's

barely yoga. There was more going on up on my balcony than the

city's probably ever seen. <LOL>