Overcoming Inuries

Yoga Discussion General Yoga
#1

Hi everyone.

I’m writing today to ask peoples perspectives on yoga practice after an LCL tear. I’m waiting on the results of my MRI scan but it’s looking like a low grade tear. Hopefully not worse than that. : )

A brief history… I’ve been doing a demanding competitive sport now for the last 4 years and possibly injured my knee competing. As I’ve slowly introduced yoga into my life it’s becoming a far more attractive way of life and waking me up to how much i need to heal and look after myself. Physically, emotionally and mentally… I fee like my yoga journey is about to begin. : ) As i start to invest more time into yoga i’m curious how yogi’s here have dealt with knee issue’s and how it has affected thier practice?

I feel i’m aware of the time to grow into yoga and am in no rush to be anywhere with it but i really notice the difference in my leg and hip mobility on my inured side especially around the fibular head joint and hop flexors and wondered if people here were able to overcome it at all?

Thanks,

J.

#2

I’m sorry, I’m not clear on your question.

An appropriate asana practice after a lateral collateral ligament tear is possible. Every practice has to be customized and filled with awareness re: the specific issue - assuming it goes without surgical repair.

Since you’ve left out so many relevant details, a targeted reply is near impossible. So that leaves generalities.

If you are expecting to continue/return to “sport x” and that sport is physically demanding on the knee joint, the ligament would have to heal/be repaired. If however you are no longer competing and the question is “can I utilize a yoga practice to live a full life without having this knee surgically repaired” … it is possible but the nature and degree of the tear are still uncertain so they are variables.

As to your last paragraph, are we to presume you have more or less mobility on the injured side? Over come it all? What is “it all”? If you could kindly fill in some of the holes in this swiss cheese it would be easier to assist you.

#3

I’m currently doing both yoga and my sport ( Brazilian Jiu Jitsu ) but have stopped competing. I’ve had periods of physio this year related to my hip / knee mobility issue’s but it has now progressed to a specialist / MRI for a full diagnosis as i want to be clear on what has been done.
My yoga practice has become a larger part of my life of late and i’m weighing up how much time i want to put into Brazilian Jiu Jitsu as it is so demanding on the body and the mindset that goes with the sport.
I have less mobility on my left side since the injury. I have tightness around the fibular head on my left knee and my hip has less mobility especially noticeable during external rotations.
‘at all’ was meant as in have yogi’s here been able to fully recover from a LCL tear ( depending on the grade of the tear ) and regain ‘full’ mobility / flexibility in thier left knee / hip?

#4

I should get my MRI results in a week or so but i’ve also been looking into other causes of the pain and tightness i get looking at the long head of the biceps femoris and how this may affect the external rotation of my hip and at times cause stiffness and pain at the fibular head. The injury in question happened in a tournament when pulling my leg towards my own head, a similar movement to Durvasasana where the leg comes over but nowhere near that range of motion. Once the MRI has been done hopefully i can get a clearer idea of what is causing the tension.

#5

I’ve had my MRI result back today and it looks like a grade 2 tear on my left LCL. I’m pencilled in to start physio on this and wanted other opinions on recovery time and how this tear could be affecting my external rotation of the left hip? I’m assuming that since the tear that this could have caused the tightness in my left hip? Along with rehab and rest for my LCL is there anything else i should be doing to help with releasing my left hip?

#6

Is it possible to share your MRI report and MRI film? You can email me as well. Goto contact section of my website.

#7

I’ll contact the specialist and see if i can get a copy.

#8

Here are the details from the specialist after the MRI, i’m waiting on the imaging:

There is a partial tear of the fibular collateral ligament and distal fibres of the biceps femoris tendon. The appearances are in keeping with a grade 2 sprain.
No abnormality of the popliteus tendon.
No abnormality of the distal iliotibial tract.
The anterior and posterior cruciate ligaments are normal as is the medial collateral ligament.
Both menisci are normal with no evidence of a meniscal tear.
The hyaline cartilage in the medial and lateral tibiofemoral joint compartments is preserved.
There is grade 2 chondromalcia patella. The patella is normally aligned.
A very small joint effusion is present.

Conclusion:
1: Grade 2 sprain of the fibular collateral ligament and conjoined tendon as described.
2: No meniscal tear.
3: Grade 2 chondromalcia patellae.

#9

I don’t currently have any pain in this area but there is some smelling on the fibular head. Is it preferred to take a full break from any yoga during this stage or should i continue my practice but with modifications to avoid any discomfort in this area?
I’m concious of blood flow to this area and want to help the recovery as best i can without causing any further damage.

#10

Rest will facilitate healing, as will most things in yoga that result in a parasympathetic nervous system state. If you do not have access to a yoga teacher skilled in therapeutics then a layoff may be best. If you do, make sure you are modified to support the healing you are seeking.

#11

Cool, thanks.

#12

Hi,

Normal yoga posture should be avoided and you should practice under guidance only. Here are few tips that will help.

Strengthening yoga postures will help
Make sure you make use of knee cap support
Apply Ice 2-3 times in a day
PNF side of yoga posture (using strap) will help more
Massage of Castor Oil will help
Walking (not swimming) in swimming pool will help
Posture that keep knee straight (ex. Tree Pose) should be practiced but knee twisting and bending posture should be avoided.
Even after recovery in few months, follow the same routine for few more months.

Wishing you faster recovery…

#13

And “PNF” refers to what Umesh?

#14

Proprioceptive Neuromuscular Facilitation
Basically taking advantage of contraction and relaxation of different muscle groups utilized in rehab under supervision.

#15

LOL, and you thought someone here would KNOW that?