Yoga: Common Injuries and Prevention

Sports Injuries: 

• From a recreational athlete to a pro, the most common reason for sport related injuries is overuse and abuse. Most injuries arise because athletes disconnect to their body. 
• The best prevention is to become aware of your body, its shape, how it feels, range in the joints, and its symmetry. Sports create asymmetries because they are one side dominant, it's your job (as a teacher) to recognize imbalances in your students, before they become an injury. 
• Here are top 10 most common sport related injuries and yoga poses to prevent them.

1. Hip pain
2. Hamstring pulls
3. Knee injuries
4. Shoulder pain
5. Low back strain
6. Wrist problems
7. Ankle sprains
8. Achilles tendonitis
9. Plantar fasciitis
10. Neck strain

Hip Pain

• Hip pain is due to a lot of stop and go movement like in soccer, jarring moves like in tennis, and pounding the ground like in running. The simplest tool is to keep the hip open in all directions. 
• Diagnosis: Lie on your back and relax completely. Make sure to release your legs and let them flop apart. Slowly lift your head without changing the positioning of your legs and take notice  which way your toes are pointing. Do they point in the same direction or does one foot point out and the other foot points straight? If they point in the same direction, that means one hip is completely relaxed. If they point in different directions that means the hip of the foot pointed straight up is tighter than the other hip and needs some attention. (etc)
• poses:

• Pigeon pose
• Frog pose
• Hero's pose
• Standing forward bend (modified with knees bent)

Hamstring Pulls

• Most hamstring pulls are from tight hamstrings. This muscle group and it is a group is the source of frustration for many athletes. They are so strong and thick it takes diligence and time to open them up. It will not happen over night.
• poses
• Standing forward bend with bent knees to protect the back
• Wall lean standing forward bend
• Plow pose
• Straddle forward bend
• janu, etc.

Knee Injuries

• Pigeon pose
• Pigeon with quad stretch
• Double pigeon
• Frog
• IT band series

Low Back Pain
One of the most common reasons for pain, stiffness, or limited range in the low back is tight hamstrings.  Since the hamstrings originate on the sits bones, if the muscle is tight it pulls down on the pelvis, tipping it incorrectly and causing you to compensate in order to be upright. Another reason for low back pain is weak abdominals.

• Seated forward bend
• Wall lean forward bend
• Seated twists
• Seated leg cross twist
• Boat/ boat pull ins
• Forearm plank hold