Yoga is an incredible practice that promotes flexibility, strength, and mental well-being. But as with any physical activity, injuries can happen if you’re not mindful of your body’s limits. In honor of National Yoga Month, we’d like to offer some insight as a physical therapist on how to prevent common yoga injuries and how physical and occupational therapy can help you stay safe on the mat.
Listen to Your Body and Respect Your Limits
One of the most common causes of injury in yoga is pushing beyond your body’s natural range of motion. Each person’s body is different, and flexibility varies from person to person. Overstretching in poses like forward folds or deep lunges can lead to muscle strains, especially in the hamstrings, lower back, and shoulders.
Tip: Ease into each pose and avoid comparing yourself to others in the class. Remember, yoga is about your personal journey. If a pose feels uncomfortable or painful, modify it or use props like blocks and straps to support yourself.
Focus on Alignment
Poor alignment in yoga poses can place undue stress on your joints and muscles, leading to injuries like wrist sprains, knee strain, and shoulder impingements. For instance, in poses like plank or downward dog, if your hands are not properly aligned, you can strain your wrists or shoulders. Similarly, in standing poses like Warrior I or II, improper knee positioning can lead to knee pain over time.
Tip: Work with a yoga instructor or physical therapist to ensure you’re practicing with proper alignment. Use props or make modifications when necessary to maintain safe positioning and balance in each pose.
Protect Your Wrists and Shoulders
Poses that bear weight on your arms and wrists, like plank, chaturanga, and arm balances, can lead to strain or overuse injuries in these areas. Poor wrist alignment or overloading the shoulder joint can result in pain or even tendonitis.
Tip: Focus on spreading the weight evenly across your hands in weight-bearing poses, and don’t collapse your shoulders. Strengthen your wrists and shoulders outside of your yoga practice with exercises like wrist curls, shoulder stabilization exercises, and push-ups to build the strength necessary for more advanced poses.
Prevent Lower Back Injuries
Lower back pain is a common complaint among yoga practitioners, especially when poses like forward bends, backbends, or twists are done improperly. Arching or rounding the spine excessively without engaging the core can cause strain.
Tip: Engage your core muscles to support your spine in every pose. In forward bends, hinge at your hips rather than rounding your back. For backbends, focus on lengthening through your spine and avoid overextending the lumbar region.
Stay Mindful of Your Knees
Knee injuries are often caused by improper positioning in poses like lunges, Warrior poses, or Lotus. Twisting the knee joint or placing too much pressure on the kneecap can lead to pain or injury.
Tip: Always track your knee over your ankle in standing poses, and avoid letting the knee collapse inward. If you experience any discomfort in seated poses like Lotus or Hero’s Pose, use props like blankets or bolsters to reduce strain on the knees.
How Physical and Occupational Therapists Can Help
If you’re dealing with yoga-related pain or injuries, physical and occupational therapists can help. Here’s how:
- Injury prevention programs: A physical therapist can design an individualized plan focusing on strengthening weak areas, improving flexibility, and correcting alignment issues.
- Rehabilitation for injuries: If you’ve already experienced a yoga injury, physical therapists can guide you through rehabilitation to safely recover and return to your practice.
- Movement assessments: Occupational therapists can help you improve your functional movement patterns, especially if your job or lifestyle involves repetitive motions that may increase injury risk in yoga.
- Customized modifications: Both physical and occupational therapists can provide customized recommendations for modifying poses, ensuring you practice yoga in a way that suits your body and reduces the chance of strain.
Yoga is a fantastic way to improve flexibility, balance, and strength, but practicing mindfully is key to preventing injuries. By listening to your body, focusing on alignment, and working with physical and occupational therapists, you can continue to enjoy the many benefits of yoga while staying injury-free. Happy National Yoga Month, and here’s to practicing safely on the mat!
If you need guidance on preventing or recovering from yoga-related injuries, don’t hesitate to reach out to MOTION therapists for expert advice.
