Yoga is a wonderful exercise for both the body and mind. However, because each different position calls for different movements and pressure points of the hands and feet, pain and injury can be common. It’s always better to look for pain relief sooner rather than later. Here are some tips to how you can relieve or prevent a yoga injury for three common areas: the wrists, knees, and ankles.
Flex Joints with Ease
The wrists, knees, and ankles probably take on the greatest toll when you take part in a yoga session because all of your weight is being balanced by these joints. The key is not to overextend these joints by keeping them in a safe rotation and position. For your wrists, you can ease the pressure and distribute your weight by spreading your fingers when pressing your hands on the ground. Also be sure that your whole arm from shoulder, arm, to the wrist directly lines up.
With age, knee injuries are fairly common and even more so once you decide to do an exercise like yoga on a regular basis. To avoid any knee injuries, try to avoid bending or crossing your knees in pretzel style when sitting down such as the lotus position; at least not for long periods of time. If you do wish to take part in positions such as this, consider bringing a block or rolled up towel to sit on. For standing positions, make sure that your knees and legs are in a straight line to reduce any extensive straining for positions such as the tree pose.
When it comes to yoga classes, especially for beginners, people will sometimes try to overdo what they are capable of as far as reaching a certain point of flexibility or completing a difficult position. This is common in the ankle area for basic positions such as downward dog. Instructors will often encourage students to press their feet into the ground as far as they can, but do not push yourself to the point that it is painful. Yoga should be about relaxing and lightly pushing extending your flexibility, not becoming the master of it in one class.
Relieve Your Joints in Time
Mastering the technique of yoga takes time, but if you injure yourself during a class that will use up even more of your time. But even if you are extremely careful not to injure yourself in a yoga class, you could strain or pull a muscle. Listen to your body and know when you have reached your limit when trying to stretch a bit more or trying out a new yoga pose. Care for a yoga injury like other sports injuries by icing and resting the area. If it is your knee or ankle that has been injured, elevate it and take a break from doing any extreme exercises. PMIR physicians can help you identify any pain that might have been caused from yoga.
Take it easy but some yoga positions can actually help to prevent any type of pain or injury from yoga. You probably should not practice these poses anytime soon if you are healing from an injury but they can certainly help prevent any more future injuries.
