Yoga and Injuries

Yoga Discussion General Yoga
#1

Hi,

I am new to this forum. I have been practicing yoga off and on for many years. Recently, I’ve retired and now able to practice consistently. I enjoy it so much and feel an increase in strength and flexibility. My concern is that I continue to injure myself while practicing. My only real physical issue is sciatica. I truly am practicing with awareness but I still seem to hurt myself. For example, to help with sciatica flare-up, I was practicing double pigeon and it felt so good. But then the next morning I woke up with my left knee sore and popping when squating and extending. It’s getting better but is so very frustrating. I’m 54 and do warm-ups. Never once when in double pigeon did it hurt or give me any signal to back off. I practice gentle yoga meaning it’s not vigorous. I don’t want to give up yoga but I wonder if it is good for me. Any feedback would be appreciated.

Namaste.

#2

Susan,

Sometimes, we have more to gain by backing away and being even more gentle with ourselves. Double pigeon is an extreme pose, even for someone as young as youself. :wink:

You may have found your limit. How about just a regular pigeon? You should be able to get every bit as much benefit without risking damage to your knee (not worth it). It’s not a compromise, it’s learning well and accepting.

peace and good luck,
siva

#3

Hello Susan,

are you doing the pose in question in a seated or supine position? And, presuming it is seated, is your top knee actually touching the inner heel of the opposite foot without effort? And is this the case on both the right and left side?

In the seated version of that pose it is almost impossible to lengthen the iliopsoas since the spine has moved toward the thigh bones (from the anatomical position). That is not a “bad” thing at all as long as the student IS doing some work with the rest of the movements of the hip complex, beyond abduction and external rotation.

With sciatica it is also pertinent to determine whether the student has true or false sciatic so that the approach suits the issue. For the latter, you might try the reclining pigeon pose which will effect the piriformis. For the former you would need to add a regimen of traction, some of which can be fulfilled in the Hip Series I alluded to above.

If you awaken with sore knees after the pose you mention AND you did not have any warning, then it is likely that you’ve done the work in the connective tissue rather than in the belly of the muscle(s). Ligaments often feel good when initially stretched only to ache like the dickens day after. And this is why I asked questions relative to how you are doing the pose. Simply telling me you are “doing it” is like telling me you just painted your house a version of white and can I please match it without seeing it. :slight_smile:

#4

Hello:

First, thank you so much for responding to my post.

I believe my sciatica is due to my piriformis-at least that is what I’ve been told.

I attended a vinyasa class I had never been to before. The teacher asked if we had any concerns. I told him I had sciatica. Near the end of the class, he directed me into double pigeon in a seated position. I leaned out of my hips, elongated my spine in a forward position. He he said to put my hands on my knees for a deeper stretch. While I was in the pose, it felt wonderful. Then we did the other side. This was a morning class, and I didn’t feel any issue with my left knee until the following morning. I believe some refer to this pose as Ankle-to-Knee, Square Pose, or Firelog.

I had acupuncture from an excellent Chinese doctor on Thursday. She also put a patch on it for 24 hours. I’m not sure what was in the patch. Today, it is still very sore and aches. It is no longer popping when I exended the leg but it feels tight, tender, and achey. I have another acupuncture appt. on Monday morning. I hope I didn’t do anything really serious.

Thanks for your feedback.

Susan

#5

You are welcome Susan.

While it still may be a connective tissue issue from that particular pose, it could also be unrelated to that pose and stem from one of the other poses - in particular, standing poses where the inner knee is allowed (either by student/teacher, or both) to collapse.

Vinyasa classes favor a rapid movement through a myriad of postures many times over. The pace of such a curriculum often sacrifices alignment and integrity (or the posture) and this is exacerbated when the student becomes fatigued, either in mind or muscle.

#6

be sure to warm up first

#7

Hello:

I just got back from the doc and he said I have a meniscus tear. Gave me a shot of cortisone and if not better in 3-4 weeks to get a MRI and then discuss further actions. I’m guessing that means very limited yoga for now. Does anyone know if this can heal by itself and will I be able to do yoga again?

Thanks for the responses.

Susan

#8

Typically an MRI is needed to fully “diagnose” a meniscal tear. So in this case Susan it is “odd” that you’ve been given a diagnosis before the picture. Cortisone is a powerful anti-inflammatory (synthetic when it is introduced via injection). It is not a pain reliever therefore and palliative effect it has is due to the reduction of inflammation.

The meniscus does not easily self-repair and the reasons aren’t really relevant for this discussion. However it the tear is minor AND the student is mindful AND the student aligns and strengthens around the joint (knee) it is possible to lead a normal life (though “normal” isn’t really a yoga life).

Eat well Susan, only the best, most nutrition organic foods, maintain a calm mind, reduce stressors, take plenty of rest (more than you think you need) and be patient.

#9

Hello, Gordon:

I guess the ortho felt he was very confident looking at my knee, how swollen it is, when the injury occurred, etc. But you are very right that he does not have a definitive answer until the MRI is completed. Can a knee be painful when bending, swell, pop when extended, and feel stiff and tight and not have it be a tear? I guess I should have asked him that in hindsight. Maybe it could some other ligament problem. I just received my copy of “Structural Yoga Therapy” today in the mail but I didn’t see anything on knee injuries.

I will take your advice and do the things you suggested. I just finished a 50-hour Yoga Mentoring Program and was so looking forward to my continued practice. I would lie if I did not say I am so very disappointed. I was making such progress. I will learn from this and find the patience.

I am grateful I found this forum and, again, I appreciate your feedback.

#10

So sorry that you were injured. Structural Yoga Therapy is an interesting book. However, please note that it is very difficult to treat injuries by yourself. It really helps to have an expert by your side. You are fortunate to live in Colorado, because you can easily see the author of the book in Boulder! Mukunda Stiles also authored a small booklet on knees and shoulders that you could order from the website. But again, this is no replacement for seing a doctor or yoga therapist. At the moment, you just need some rest and time to allow your body to heal. Best wishes.

#11

Well, I have a lot of injuries from incorrect yoga:
-Torn ligaments (was trying to impress someone:))
-Bad knees ( sitting in the lotus for hours)
-One day I got hernia - stretch too much and relax in Bikram yoga class)(lucky to put it back by myself),- …etc
UNTIL REALIZED THAT YOGA IS A

MINDFUL MOTION…

You just have to think and be aware of every little cell of you body, be present in the practice,…

#12

Sorry for your injury. Make sure to take it easy so you dont tear anything more. If it doesnt heal I know the surgery process takes a long time. Take care!