Guest guest Posted September 5, 2002 Report Share Posted September 5, 2002 Hi all. I don't want to be a doomsayer but I worry when I see people who are experiencing shoulder pain advised to "work harder,do more pushups" or "work through the pain." Unfortunately, this kind of advice is endemic in the ashtanga vinyasa community but is often, well, just plain wrong. I know this because I once formerly a dedicated ashtangi with a 5-day practice and now have partial thickness tears of the rotator cuff that have stopped me from doing anything with my upper body for the last 4 months, other than physical therapy, and may ulimately result in surgery. I am also NOT ALONE. Since developing this injury, I have run into a surprising number of yogis who have damaged their rotator cuffs or worsened old rotator cuff problems through advanced asana practice (whether ashtanga or other). Like many people, I was told my shoulder pain was an "opening," a release of tightness built up over years of athletics. Others told me to keep up my practice and it would go away. I listened enthusiastically, but finally gave in when I could no longer sleep at night because of the pain. Then, I started listening to my doctor instead! Weakness is one thing, of course, but persistent aching in the shoulders after practice or sharp pain when in chaturanga,downdog or other arm balances can be a true warning sign that should not be ignored. If it is pain that is stopping you from chaturanga rather than weak muscles, the advice to do push-ups couldn't be worse. Excessive push-ups are one of the number one causes of rotator cuff tendinitis. Even if you are just weak, overdoing push-ups (especially if your form is not 100% perfect) can lead to injury of the delicate stabilizing structures of the shoulder. Far better to build up slowly and not force your body into work it's not ready for. Let's not forget that ashtanga was originally taught to 16 year-old boys. 50 year-old women tend to already have significant wear and tear on the rotator cuff (not to mention other joints) so might have to move at a different speed. A torn rotator cuff never completely heals -- the options are to live with it and hope to form good scar tissue or have very complex surgery. Believe me, you don't want to have to make that choice (as I do). So be careful with your joints -- treat them kindly and don't get caught up in the myth that all pain in asana practice is a sign that something good is happening. A slower practice that emphasizes relaxation in the poses helps to build strong stabilizers and is a good foundation. Wish I had learned that instead of practing dozens of jump-backs everyday! Good luck to all. Peace, Tara Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 5, 2002 Report Share Posted September 5, 2002 a different view well taken. your post has made me think. if the original ashtanga series was taught to 16-year-old boys, shouldn't there be modifications for us older more worn and torn folks. 50 jump throughs and jump backs is just too much for someone not in there 20s or 30s. I can see working up to that but to do it all at once is asking for problems. injuries are never worth it. you always hear that you "learn" from your injuries -- ya! you learn what an idiot you are. listen to tara and back off of BAD pain. you'll ruin your practice for months if you don't back off. ashtangayoga, tarawav <no_reply> wrote: > Hi all. I don't want to be a doomsayer but I worry when I see people > who are experiencing shoulder pain advised to "work harder,do more > pushups" or "work through the pain." Unfortunately, this kind of > advice is endemic in the ashtanga vinyasa community but is often, well, > just plain wrong. I know this because I once formerly a dedicated > ashtangi with a 5-day practice and now have partial thickness tears of > the rotator cuff that have stopped me from doing anything with my upper > body for the last 4 months, other than physical therapy, and may > ulimately result in surgery. I am also NOT ALONE. Since developing > this injury, I have run into a surprising number of yogis who have > damaged their rotator cuffs or worsened old rotator cuff problems > through advanced asana practice (whether ashtanga or other). > > Like many people, I was told my shoulder pain was an "opening," a > release of tightness built up over years of athletics. Others told me > to keep up my practice and it would go away. I listened > enthusiastically, but finally gave in when I could no longer sleep at > night because of the pain. Then, I started listening to my doctor > instead! > > Weakness is one thing, of course, but persistent aching in the > shoulders after practice or sharp pain when in chaturanga,downdog or > other arm balances can be a true warning sign that should not be > ignored. If it is pain that is stopping you from chaturanga rather > than weak muscles, the advice to do push-ups couldn't be worse. > Excessive push-ups are one of the number one causes of rotator cuff > tendinitis. Even if you are just weak, overdoing push-ups (especially > if your form is not 100% perfect) can lead to injury of the delicate > stabilizing structures of the shoulder. Far better to build up slowly > and not force your body into work it's not ready for. Let's not forget > that ashtanga was originally taught to 16 year-old boys. 50 year- old > women tend to already have significant wear and tear on the rotator > cuff (not to mention other joints) so might have to move at a different > speed. > > A torn rotator cuff never completely heals -- the options are to live > with it and hope to form good scar tissue or have very complex surgery. > Believe me, you don't want to have to make that choice (as I do). So > be careful with your joints -- treat them kindly and don't get caught > up in the myth that all pain in asana practice is a sign that something > good is happening. A slower practice that emphasizes relaxation in the > poses helps to build strong stabilizers and is a good foundation. Wish > I had learned that instead of practing dozens of jump-backs everyday! > > Good luck to all. > > Peace, > Tara Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 5, 2002 Report Share Posted September 5, 2002 While I agree as to the gist of what you are saying, and as a licensed Physical Therapist I know that medical facts should be preferred over popular myths specially regarding the joints (very sensitive, slow to heal, and injury-prone), I still stand-by the push-up advice. Since the lady wants to continue on her practice and was asking for alternative ways to strengthen her shoulders. But if she had instead asked, "Should I give that part some rest, a time to heal?" I would have said yes. ashtangayoga, tarawav <no_reply> wrote: > Hi all. I don't want to be a doomsayer but I worry when I see people > who are experiencing shoulder pain advised to "work harder,do more > pushups" or "work through the pain." Unfortunately, this kind of > advice is endemic in the ashtanga vinyasa community but is often, well, > just plain wrong. I know this because I once formerly a dedicated > ashtangi with a 5-day practice and now have partial thickness tears of > the rotator cuff that have stopped me from doing anything with my upper > body for the last 4 months, other than physical therapy, and may > ulimately result in surgery. I am also NOT ALONE. Since developing > this injury, I have run into a surprising number of yogis who have > damaged their rotator cuffs or worsened old rotator cuff problems > through advanced asana practice (whether ashtanga or other). > > Like many people, I was told my shoulder pain was an "opening," a > release of tightness built up over years of athletics. Others told me > to keep up my practice and it would go away. I listened > enthusiastically, but finally gave in when I could no longer sleep at > night because of the pain. Then, I started listening to my doctor > instead! > > Weakness is one thing, of course, but persistent aching in the > shoulders after practice or sharp pain when in chaturanga,downdog or > other arm balances can be a true warning sign that should not be > ignored. If it is pain that is stopping you from chaturanga rather > than weak muscles, the advice to do push-ups couldn't be worse. > Excessive push-ups are one of the number one causes of rotator cuff > tendinitis. Even if you are just weak, overdoing push-ups (especially > if your form is not 100% perfect) can lead to injury of the delicate > stabilizing structures of the shoulder. Far better to build up slowly > and not force your body into work it's not ready for. Let's not forget > that ashtanga was originally taught to 16 year-old boys. 50 year-old > women tend to already have significant wear and tear on the rotator > cuff (not to mention other joints) so might have to move at a different > speed. > > A torn rotator cuff never completely heals -- the options are to live > with it and hope to form good scar tissue or have very complex surgery. > Believe me, you don't want to have to make that choice (as I do). So > be careful with your joints -- treat them kindly and don't get caught > up in the myth that all pain in asana practice is a sign that something > good is happening. A slower practice that emphasizes relaxation in the > poses helps to build strong stabilizers and is a good foundation. Wish > I had learned that instead of practing dozens of jump-backs everyday! > > Good luck to all. > > Peace, > Tara Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You are posting as a guest. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.