7 yoga injuries you need to pay attention to

Any level of exercise can damage your body. And yoga injuries are not an exception.

As you know, yoga is known as a “medicine” that is not only beneficial for your body but also beneficial for your spirit. Regular yoga practice reduces stress levels, helps you sleep better, and boosts flexibility, strength, and cardiovascular health. However, rewarding yoga exercises also come with trauma. Why do so many people get injured while practicing yoga? How to protect yourself from these injuries? Let’s find the answer with easyhealthylive.com in the article below.

1. Injury while practicing yoga in the neck

Neck pain and injury is a fairly common yoga practice injury. This injury is usually caused when doing the banana tree position and standing on the shoulder. If you keep repeating the same mistake of hand placement, you are compressing your neck and putting unnecessary pressure on the cervical spine. This can lead to loss of the natural curvature of the neck, joint problems, and chronic pain.

Old injuries can be aggravated when you do back bends such as face-up dog pose, lotus pose, bridge pose, cobra pose, and camel pose. Avoid backbends when you’re recovering from a neck injury. As your cervical spine mobility gets better, work with a therapist and use aids to build strength before trying twists or back bends.

Camel pose can cause injury when practicing yoga

Camel pose can worsen neck injuries

2. Hip Injury

When coming to a yoga class, many people wonder, “What can I do to loosen my tight hips?”. Yoga instructors will happily recommend poses that help you open your hips, but anatomically, tightness in the hips can be caused by wear and tear or cracking or tightness from a sedentary lifestyle. Even if you lead an active lifestyle, the cartilage in your joints will wear down over time.

Using the maximum range of the hips or pushing yourself to the extreme can trigger yoga injuries, specifically hip injuries. This can cause inflammation, pain, and if it gets worse, it can lead to arthritis.

Ask yourself: How deep do you really need to go? Triangle pose, crescent pose, and forward bend don’t put pressure on the hips. Therefore, you should not force yourself to perform the movement too deeply. One way to move the body without maximum stretching is to contract the antagonist muscle. For example, the forward bend, you should contract the quadriceps or raise the knee to feel the effect deep into the hamstrings. Remember to bend your knees so that you don’t put too much pressure on your hips and work on the right muscles.

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>>> See more: Quadriceps Injuries: Understanding for the Right Treatment

The triangle pose can cause injury when practicing yoga

The triangle pose doesn’t need to put too much pressure on the hips

3. Wrist yoga injury

Do plank, side plank, handstand, crow pose, and downward dog cause wrist pain? The wrist is a small joint that is used constantly, especially by those who work in an office. Since yoga tends to incorporate asanas that use the wrists, the pressure can cause wrist arthritis, leading to sprains, tendonitis, and carpal tunnel syndrome.

To avoid injury while practicing yoga, think about the alignment of your wrists, arms, and shoulders. You should also warm up your wrists before applying force to them. When performing a movement like a plank, push through your palms and fingers.

Some other ways to help you avoid wrist injuries include:

  • Keep your palms straight on the mat
  • Do not let your fingers roll in while performing the movement
  • Place knees on floor to adjust while building strength in wrists and knees
  • Do not flare your shoulders out. Squeeze your shoulders toward your spine.

The side plank position puts pressure on the wrists and can cause injury when practicing yoga

The side plank position puts pressure on the wrists and can cause injury

4. Shoulder and elbow injuries

Do you know what yogis remind their students the most? That is shoulder relaxation. When the shoulder is close to the ear, the neck and the muscles that support the neck and shoulder are prevented from working. This means that you are compressing the shoulder, causing instability and possibly a shoulder tear or a rotator cuff injury. Some yogis dislocate their shoulders from shrugging and overstretching.

One yoga injury that you must be aware of is elbow pain. This injury is caused by bending your elbows out when performing yoga poses like chaturanga (crocodile pose). This is why the trainer reminds you to squeeze your elbows close to your torso. Not doing it properly can put pressure on your elbows and wrists.

Squeeze your elbows close to your body when doing chaturanga

Squeeze your elbows close to your body when doing chaturanga

5. Lower back injury

The most common yoga injury is a lower back injury because you often arch your spine when performing asanas such as downward facing dog or keeping your knees straight or pushing your back. More specifically, the back roll will oddly curve the spine, putting pressure on the discs and lower back muscles. Stretching by not bending your knees can have a bad effect on your lower back and hips. In addition, this can damage the sacroiliac joint (SI) – the part that supports the spine and connects the tailbone to the pelvis.

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To avoid lower back injuries, remember to soften your knees and contract your upper thighs to keep your body stable while doing movements like warrior III and half moon pose.

If you have a tendency to arch your spine, then bending your knees is even more important. Slow down, breathe, and focus on keeping your back straight. At the same time, engage the core muscles as you exhale. This helps support the lower back muscles.

Keep your thighs steady and engage your abs to avoid lower back injuries

Keep your thighs steady and engage your abs to avoid lower back injuries

6. Knee Injury

When you experience discomfort or pain in your knees while doing yoga, 90% of this is a side effect of tight hips or a pre-existing problem. A 2012 study found that yoga can lead to knee meniscus fractures – this is why yoga instructors remind you not to bend your knees beyond your toes when performing lunges. Besides, you should never let your knee point inward or outward. When your knees are turned inward, your lower back and hips are under pressure. Going outward puts pressure on the anterior cruciate ligament of the knee. A slight bend in the knee is essential because it keeps your knee in line with your toes.

Keep your knees in line with your ankles when performing the lunge

Keep your knees in line with your ankles when performing the lunge

7. Hamstring Injury

The hamstring muscles are injured when you bend forward without using your abs and quadriceps to keep them in place. Don’t try to push your hips when doing the lunge as this leads to muscle strain or sprain. Always keep your knees slightly bent during forward bends. Focus on alignment, control and slow motion.

Should slightly bend or relax the knee so as not to strain the hamstring

Should slightly bend or relax the knee so as not to strain the hamstring

Surely through the article, readers know how to avoid injury when practicing yoga. Be careful and listen to your body more. Yoga teaches us that the body can do amazing things, but sometimes the simplest movements are the most effective. Wishing you a safe yoga practice! If readers want to know more knowledge and yoga and bodybuilding or online training solutions, don’t forget to download the easyhealthylive.com application to your device!

Reference source

7 COMMON YOGA INJURIES AND HOW TO AVOID THEM https://gasparinutrition.com/blogs/fitness-facts/7-common-yoga-injuries-and-how-to-avoid-them Accessed: 11/4/2020

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