ashtanga yoga Hamstring Injury

[Guest guest]

Hello there,

I experienced a connective tissue injury of the hamstring where it attaches

at the knee. This, too was incurred getting an assist from an inexperienced

teacher trainee at a workshop. It will be a year in March and I still feel

increased stiffness and some pain. For my part, I found that practicing Primary

series with a hamstring injury is not a good idea. Simply too many forward

bending

postures. If you can do practice and keep your injured leg bent at the knee

for all asanas that exasorbate it, great. I found it counter productive

(frustrating and way too much internal dialog) and changed my practice until the

injury calmed down. Ashtanga yoga doesnt always agree with injuries. Return to

it

when it makes sense for your body.

Use massage, heat, and any treatments that will increase blood flow to the

area to speed up healing, but be patient.

Good luck, and don't worry, yoga will still be there when your body is

recovered.

Jeff

[Guest guest]

Hey HF,

 

I had the same thing happen in upavista konasana back in October. I

did a bunch of research and mine is still limiting while I practice but

I'm not really in pain any longer and I've made immense progress.

 

First off, Tim Miller wrote a good article on this exact injury in yoga

journal that I found very helpful. Here's the link:

http://www.yogajournal.com/practice/764.cfm

 

Here's what worked for me:

 

If it's hurting you then definitely back off in poses but keep

practicing. Mine wasn't too bad and then a few days later I made it

worse in kurmasana. So, be careful. Exercises that strengthen those

muscles are key. It will probably hurt a bit but not a 'making it

worse pain' so much as a 'making it work pain'. Holding purvottanasana

for ten breaths is good. Also shalabhasana at the end or after your

practice if you're not doing second series yet. My teacher also had me

do an exercise similar to the idea of shalabhasana where I would lie on

the floor on my stomach and then do leg lifts (keeping the leg as

straight as I could) to strengthen the muscle. Those definitely helped

a lot. You also want to keep your quads engaged (i.e. keep your feet

flexed) when doing forward bends as this also helps increase stability

and strengthen appropriate muscles. And in upavistha konasana, try to

keep your knees pointed up and your tailbone and legs grounded into the

floor. I was told to "think stability, not mobility" in that one.

 

Regarding the rest issue: My understanding is that rest is key in the

first few days after an injury as that is what allows the healing to

begin but then you should start to resume activity gently and do what

you can to strengthen it. After the first few days though stopping

physical activity will just make it tighten up and scar tissue will

develop improperly that makes it even more restrictive. So, the key is

taking it easy and not injuring it more but doing as much as you can to

regain your range of motion and strengthen it. Ice is also key as it

prevents swelling. When the area swells, it can prevent whatever is

torn from healing as it re-tears due to the inflamation. Heat is also

good as it circulates blood flow to the area. Try alternating ice and

heat for three minutes each. Also, rolling on a tennis ball supposedly

helps to break up the scar tissue that forms.

 

I also heard that hiking is good as it strengthens that area.

 

Patience is going to be key on this one. Mine is much better but still

definitely a source of frustration at times. I'm told it's an injury

that can take years to recover from. It's only been a little over two

months for me but any progress you make is rewarding - like starting

over in some ways.

 

I also just started going to acupuncture today for it. Hopefully that

will help. Massage is good too to get blood flowing to that area.

 

Hope the recovery goes well.

 

KJS

 

 

 

On Jan 5, 2005, at 3:44 PM, haigazf wrote:

>

>

> I've been practicing the Ashtanga primary series for almost 2 years.

> I injured what I think is the connecting ligament between my

> hamstring and the sitting bone. I was doing Supta Padangustasana B

> and I think I got more help than I needed. That was 3 weeks ago. I

> kept practicing, although I was holding back not wanting to worsen

> my injury. I was hoping it would go away.

> Last Friday, the pain was keeping me from doing many of the poses

> (that was getting to be frustrating) so I decided to take a full

> break from any physical activity for a few weeks. I also bike about

> 5-6 hours a week /road bike. I'm not sure if that was causing things

> to get worse.

>

> In any case, since I stopped all physical activity a week ago, the

> pain/disconfort has been consistently increasing. I'm confused. I

> was feeling better while I was practicing. Now, I feel much stiffer

> and forward bends are more painful.

>

> Should I start practicing again very slowly and not wait for the

> pain to completely go away?

>

> Anyone with a similar experience?

>

> Any feedback would be greatly appreciated.

>

> Thanks

>

> HF

>

>

>

Links

>

> •

>

>  

> •

> ashtanga yoga

>  

> • Terms of

> Service.

>

>

 

 

[Guest guest]

My limited understanding of hamstring strains/pulls is that you want to

continue to stretch them because otherwise the hamstring will tighten up

into a "ball". BUT, you don't want to stretch it so much that the muscle is

overstressed. The whole first series would be way too much. 10 minutes a day

of down dogs and a few standing poses may be what is helpful in the

beginning.

 

 

 

I also understand that a real McCoy tear in the attachment can take up to a

year to "heal". And heal is in quotes because they sometimes never heal 100%

but only get significantly better.

 

 

 

My $.02

 

Andrew

 

 

 

_____

 

haigazf [no_reply]

Wednesday, January 05, 2005 2:44 PM

ashtanga yoga

ashtanga yoga Hamstring Injury

 

 

 

 

 

I've been practicing the Ashtanga primary series for almost 2 years.

I injured what I think is the connecting ligament between my

hamstring and the sitting bone. I was doing Supta Padangustasana B

and I think I got more help than I needed. That was 3 weeks ago. I

kept practicing, although I was holding back not wanting to worsen

my injury. I was hoping it would go away.

Last Friday, the pain was keeping me from doing many of the poses

(that was getting to be frustrating) so I decided to take a full

break from any physical activity for a few weeks. I also bike about

5-6 hours a week /road bike. I'm not sure if that was causing things

to get worse.

 

In any case, since I stopped all physical activity a week ago, the

pain/disconfort has been consistently increasing. I'm confused. I

was feeling better while I was practicing. Now, I feel much stiffer

and forward bends are more painful.

 

Should I start practicing again very slowly and not wait for the

pain to completely go away?

 

Anyone with a similar experience?

 

Any feedback would be greatly appreciated.

 

Thanks

 

HF

 

 

 

 

 

 

 

 

 

 

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[Guest guest]

First and foremost,go see a doctor. Make sure you haven't seriously injured

yourself.Concerning injuries,you should always get a professional opinion.You

have been practicing for 2 years so you know how your body feels...so if you are

not sure,you need to seek medical help first . So you know the gravity of the

situation, then you'll know what you can and can't do! I,ve experience more than

my share of hamstring problems,So if it has been bothering you for three weeks

now,you need to get it looked at.These types og injuries can take what it seems

forever to heal!

 

namaste, Dean

 

haigazf <no_reply> wrote:

 

 

I've been practicing the Ashtanga primary series for almost 2 years.

I injured what I think is the connecting ligament between my

hamstring and the sitting bone. I was doing Supta Padangustasana B

and I think I got more help than I needed. That was 3 weeks ago. I

kept practicing, although I was holding back not wanting to worsen

my injury. I was hoping it would go away.

Last Friday, the pain was keeping me from doing many of the poses

(that was getting to be frustrating) so I decided to take a full

break from any physical activity for a few weeks. I also bike about

5-6 hours a week /road bike. I'm not sure if that was causing things

to get worse.

 

In any case, since I stopped all physical activity a week ago, the

pain/disconfort has been consistently increasing. I'm confused. I

was feeling better while I was practicing. Now, I feel much stiffer

and forward bends are more painful.

 

Should I start practicing again very slowly and not wait for the

pain to completely go away?

 

Anyone with a similar experience?

 

Any feedback would be greatly appreciated.

 

Thanks

 

HF

 

 

 

 

 

 

 

 

 

 

 

ashtanga yoga

 

 

 

 

 

 

Post your free ad now! Canada Personals

 

 

 

[Guest guest]

Hello HF,

 

I have over the course of the first five years of

practice torn both of my hamstring inserts. I know

your pain.

 

I tore one being adjusted in Utitha Hasta

Padangustasana standing, and the other riding a

bicycle.

 

I was told if it hurts only when you move, you've

probably strained it, but if it hurts when you are

stationary too, it's probably pulled. And it will hurt

a lot. They told me for a year, and I found that was

the case with each one for me.

 

The first one I practiced about half the time and it

took a year to heal. The second one I practiced, but

gently, and it also took a year. My conclusion

personally was that it's better to practice, but

practice gently. And also to hold back on the other

side a bit so you don't end up unbalanced at the end

of the year.

 

It really demands that as you practice, you listen,

and back off, and move slowly. Also that you work

though all the emotions that will come up, the

thoughts that will come up, and have faith in the

process.

 

It hurts a lot, but it also taught me a lot.

 

And at the end of the year it actually was just more

open, I couln't touch toes at the beginning of

practicing and now after all of it my hamstrings are

much more open.

 

The only other condition is if the pain is in the

middle of the back of your leg rather than they inside

of the back of your thigh. If it's that, it's as far

as I understand a different hamstring insert. If it

makes it feel better to engage the leg, it's probably

the latter, if it feels worse it's probably the

former. If it's the latter I can only say I knew a few

people who just said engaging the leg (little toes

back, quads engaged) and going slow was what helped

them. It also seemed to heal quicker so you are lucky

if it's that.

 

 

Good luck,

 

Anne

 

--- haigazf <no_reply> wrote:

>

>

> I've been practicing the Ashtanga primary series for

> almost 2 years.

> I injured what I think is the connecting ligament

> between my

> hamstring and the sitting bone. I was doing Supta

> Padangustasana B

> and I think I got more help than I needed. That was

> 3 weeks ago. I

> kept practicing, although I was holding back not

> wanting to worsen

> my injury. I was hoping it would go away.

> Last Friday, the pain was keeping me from doing many

> of the poses

> (that was getting to be frustrating) so I decided to

> take a full

> break from any physical activity for a few weeks. I

> also bike about

> 5-6 hours a week /road bike. I'm not sure if that

> was causing things

> to get worse.

>

> In any case, since I stopped all physical activity a

> week ago, the

> pain/disconfort has been consistently increasing.

> I'm confused. I

> was feeling better while I was practicing. Now, I

> feel much stiffer

> and forward bends are more painful.

>

> Should I start practicing again very slowly and not

> wait for the

> pain to completely go away?

>

> Anyone with a similar experience?

>

> Any feedback would be greatly appreciated.

>

> Thanks

>

> HF

>

>

>

>

>

>

>

>

 

 

 

 

 

 

[Guest guest]

I've got the same injury. It took me a very long time (a few months) till I felt

relieve. I also stopped practicing. I wanted to give my body a break. Now the

pain is much more less and I will start exercising again with much more

attention. But I think it was an serios injury that needs a long time to heal.

Best wishes Ursula

 

haigazf <no_reply> wrote:

 

I've been practicing the Ashtanga primary series for almost 2 years.

I injured what I think is the connecting ligament between my

hamstring and the sitting bone. I was doing Supta Padangustasana B

and I think I got more help than I needed. That was 3 weeks ago. I

kept practicing, although I was holding back not wanting to worsen

my injury. I was hoping it would go away.

Last Friday, the pain was keeping me from doing many of the poses

(that was getting to be frustrating) so I decided to take a full

break from any physical activity for a few weeks. I also bike about

5-6 hours a week /road bike. I'm not sure if that was causing things

to get worse.

 

In any case, since I stopped all physical activity a week ago, the

pain/disconfort has been consistently increasing. I'm confused. I

was feeling better while I was practicing. Now, I feel much stiffer

and forward bends are more painful.

 

Should I start practicing again very slowly and not wait for the

pain to completely go away?

 

Anyone with a similar experience?

 

Any feedback would be greatly appreciated.

 

Thanks

 

HF

 

 

 

 

 

 

 

 

 

 

 

ashtanga yoga

 

 

 

 

 

Ursula Wenzel

Schleißheimer Str. 54

 

80333 München

T: 0049 89 5232310

mobile: 0170 2675917

Email: uhwenzel2011

 

 

Gesendet von Mail - Jetzt mit 250MB kostenlosem Speicher

 

 

[Guest guest]

Hello,

 

I've had a very similar experience 2 years ago and my initial reaction was

exactly the same as yours: first to keep practicing hoping the pain would

pass, then to slow down as it didn't... to end up wondering about what to do

next. As my pain was quite severe and disturbing me all day long, I decided

to look for professional help from a sports doctor. For 2 to 3 months I was

recommended to refrain from straining the injured area (very calm yoga, no

running, only a bit of swimming), and to see a physiotherapist once or twice

per week for a treatment with ice and specific massage. At the time I

thought it would never really go away, but it did, and there is today

nothing in my practice that reminds me of the injury. I hope this helps and

wish you all the best of luck!

 

Kristien

 

>haigazf <no_reply>

>ashtanga yoga

>ashtanga yoga

>ashtanga yoga Hamstring Injury

>Wed, 05 Jan 2005 20:44:20 -0000

>

>

>

>I've been practicing the Ashtanga primary series for almost 2 years.

>I injured what I think is the connecting ligament between my

>hamstring and the sitting bone. I was doing Supta Padangustasana B

>and I think I got more help than I needed. That was 3 weeks ago. I

>kept practicing, although I was holding back not wanting to worsen

>my injury. I was hoping it would go away.

>Last Friday, the pain was keeping me from doing many of the poses

>(that was getting to be frustrating) so I decided to take a full

>break from any physical activity for a few weeks. I also bike about

>5-6 hours a week /road bike. I'm not sure if that was causing things

>to get worse.

>

>In any case, since I stopped all physical activity a week ago, the

>pain/disconfort has been consistently increasing. I'm confused. I

>was feeling better while I was practicing. Now, I feel much stiffer

>and forward bends are more painful.

>

>Should I start practicing again very slowly and not wait for the

>pain to completely go away?

>

>Anyone with a similar experience?

>

>Any feedback would be greatly appreciated.

>

>Thanks

>

>HF

>

>

>

>

>

>

>

 

_______________

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[Guest guest]

Hi

 

I had the same problems when I started yoga two years ago. And I too had the

same expirience as you that the pain got worse when I stopped my practice. So my

advice for you - continue your practice

 

Namaste

Torben

-

haigazf

ashtanga yoga

Wednesday, January 05, 2005 9:44 PM

ashtanga yoga Hamstring Injury

 

 

 

 

I've been practicing the Ashtanga primary series for almost 2 years.

I injured what I think is the connecting ligament between my

hamstring and the sitting bone. I was doing Supta Padangustasana B

and I think I got more help than I needed. That was 3 weeks ago. I

kept practicing, although I was holding back not wanting to worsen

my injury. I was hoping it would go away.

Last Friday, the pain was keeping me from doing many of the poses

(that was getting to be frustrating) so I decided to take a full

break from any physical activity for a few weeks. I also bike about

5-6 hours a week /road bike. I'm not sure if that was causing things

to get worse.

 

In any case, since I stopped all physical activity a week ago, the

pain/disconfort has been consistently increasing. I'm confused. I

was feeling better while I was practicing. Now, I feel much stiffer

and forward bends are more painful.

 

Should I start practicing again very slowly and not wait for the

pain to completely go away?

 

Anyone with a similar experience?

 

Any feedback would be greatly appreciated.

 

Thanks

 

HF

 

 

 

 

 

 

 

 

 

 

Links

 

 

 

[Guest guest]

I had a similar problem last year. I am not familiar

with the muscle terminology but some part of my left

hamstring was hurting real bad. I had no idea what led

to it. So I slowed down on my left hamstring stretches

and always kept my knees bent in forward bends. But I

did continue stretching it a "tiiiny" bit everyday to

keep the lefty active. I didn't visit a doctor for

this. And it took 5-6 months for the pain to

disappear. Everything's fine now but I still am

cautious with the left one.

 

Also warm compresses help.

 

All the best.

Gayathri.

 

=====

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In stillness, the world is transformed

 

 

 

 

 

 

 

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