The Yoga Injury Debate

January 7, 2014 by Leave a Comment

If you do yoga, do you experience any injuries? Come see us at San Diego Sports Physical Therapy to get back on track,

To yoga or not to yoga seems to be a common question for individuals. The debate is heating up in both trade and consumer publications, each explaining various relevant perceptions. The controversial topic has had the yoga community and advocates in upheaval about the negative perceptions that some have about yoga.

Although yoga has many advanced “acrobatic-like” qualities, classes offered in most health-club settings do not promote or practice advanced postures. In addition, yoga, like any other form of exercise or athletic pursuit, can pose a risk of injury. Awareness, acceptance and proper training are the keys to preventing injury.

What Causes Yoga Injury?

Injuries occur for a wide variety of reasons; in some cases, the cause may be unknown. Injuries may occur on the point of action, while other ailments creep up over time, with no explainable cause as to why the pain or injury occurred.

Some individuals argue that specific yoga poses cause injury due to a joint’s vulnerability in the pose, while others believe advanced postures are the primary cause of injuries.

While there is no single cause of yoga injuries, here are some common reasons why they often occur:

-Pushing beyond one’s physical capabilities to more advanced postures
-Forcing the body to stretch beyond one’s flexibility level
-Not being mentally prepared, or stable, for advanced postures
-Striving for perfection in poses

The Flexibility Spectrum

The occasional yoga participant potentially faces the greatest risk of injury due to a restricted range of motion in the joints. When there is a lack of mobility, other joints may try to compensate, which may result in overstraining, overuse or injury.

On the other hand, many yoga instructors may have experienced injuries due to having a highly flexible body. Having muscles that are too lax or flexible may make the individual more likely to overstretch the ligaments and tendons.

Ideally, one should be located near the center of the flexibility.

Personal Flexibility Awareness

Every body is gifted with a natural ability. Just as athletes are “born” with genetic gifts that, along with considerable training, enable them to excel in their sports, some individuals are naturally more flexible than others. In addition, some individuals who have practiced yoga, gymnastics or dancing from a young age are flexible and strong enough to perform advanced postures in their adult years.

Individuals who start a yoga practice after the age of 30 may or may not progress to advanced postures. It can sometimes take years to get the mind and/or body in an advanced state. Progressing yoga poses is similar to progressing traditional exercises, requiring one to build a solid foundation before moving toward the advanced state.

Wanting to look and perform like others in class, however, can increase the risk of moving beyond one’s current flexibility.

Acceptance of One’s Ability

Mass marketing yoga advertisements show yogis effortlessly performing beautiful postures. This makes us strive to or become curious about how to perform these poses. Generally, this is the point where we force ourselves to move, bend or stretch beyond our capability.

In yoga, this is called the ego—the driving force that wants to shine and succeed, or the voice that tells us we are not good or strong enough. Yoga instructors and attendees need to step off their mat and analyze their abilities and embrace their strengths. Acceptance is what keeps us satisfied in our practice and trusting ourselves on when to progress a given posture.

For example, a person may have a lack in spinal extension, which can make back-bending postures challenging, especially advanced spinal extension movements. However, this person may have exceptional wrist and forearm strength to perform beautiful inversions. This does not mean she has to avoid backbends; rather, she must understand and accept her limits and capabilities without forcing the spine into a foreign position.

What Comes First—the Fear or the Posture?

When progressing to advanced postures, many yoga instructors promote overcoming physical fear through advanced postures. For example, if someone has had wrist issues and a fear of re-injuring that joint or a fear of falling, one can perform a handstand (with or without wall support) to overcome the fear. Although this notion is successful for some, it poses another question of whether or not an advanced posture should be the driving force to overcome fear.

In yoga, as in many other sports, one must truly train the mind and be confident in one’s ability before progressing to advanced states. A baseball pitcher or tennis player must be mentally sound and visualize that perfect pitch or serve. If an athlete doubts his or her abilities, the majority of the time that pitch or serve will be unsuccessful or erratic. The same concept applies in yoga.

When performing a handstand, if one thinks, “I can’t do this. I don’t want to fall. I’m scared,” he or she is not mentally prepared yet. When the mind flutters, the physical body may weaken or fall, which can result in strain or injury.

Final Thoughts

Though some individuals have been seriously injured in yoga, it is best for practitioners to instruct various levels of yoga poses when working with the general population. Many yoga poses are not appropriate for everyone and instructors should understand which higher-risk asanas should be modified.

Neither the student nor the instructor should fear yoga. Education and awareness are essential for those who want to perform to perfection or advanced postures. Many students have that driving force to push forward, but it is through clear communication that we can educate them about the potential risks.

With various body types and mixed-level classes, the requirements are higher for instructors to know the anatomy and potential risks of each pose. When in doubt, teach the basic and common poses, such as Warriors, downward facing dog and balance poses.

References

American Academy of Orthopaedic Surgeons (AAOS) (2012). Yoga Injury Prevention.

Kerr, Z. et al. (2010). Epidemiology of weight training-related injuries presenting to United States emergency departments, 1990 to 2007.The American Journal of Sports Medicine, 38, 765- 771.

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SHOULD I DO STRENGTH TRAINING IF I HAVE CHRONIC BACK PAIN?

November 14, 2013 by Leave a Comment

Is it a good idea to do strength training when you have lower back pain? Certain exercises may be beneficial to optimize movement and range of motion. Come see us at San Diego Sports Physical Therapy if you experience any of this pain.

Bruce Kelly

“I believe that there are always ways to train around injury short of being bedridden. And low back pain is no exception having had it myself off and on for over 40 years. The key is in finding what movements and exercises don’t aggravate it or cause pain. There is no one cause of back pain nor is there one solution. It could be due to muscular imbalances, motor control issues, structural issues or some combination of these.

“We train and have trained clients with a variety of injuries and orthopedic issues from joint replacements to low back pain to shin splints to broken feet. This is where the knowledge, experience and empathy of a good trainer can pay dividends.”

Sue Teoli
FT New Canaan

“One of the best things you can do to reduce back pain is to do strength training. Building up the muscles of your back will help to prevent further injury. Most back pain comes from a muscle strain or ligament strain. Having a strong core can stabilize and brace the spine to reduce injury. Exercises such as straight leg raises, wall squats, and bridges are a few examples of strength training while stabilizing the core.”

Stacy Adams
FT Central Georgetown

“Many of our clients come in with chronic back pain. This is probably one of the most common complaints. After analyzing the client, the problem often originates from a weak core, tight hamstrings and other postural imbalances. Once we begin working on correcting these imbalances, the majority of our clients’ back pain is significantly reduced or goes away. If you’re dealing with back pain or any other injury, it is important to engage in safe and effective exercise. This is the perfect opportunity to invest in your health and hire a professional trainer to assist you with your individual needs!”

Billy Pratt
FT Avon

“Everyone should do some form of strength training whether or not they have chronic back pain. The extent to which strength training can help ease or eliminate back pain depends on the causes of that pain. Low back painc aused by weak lumbar vertebrae and tight hamstrings may largely be helped by a progressive strength training program, while such a program may not be as effective at decreasing pain if there is a severely ruptured disc that requires surgery to correct.

“Strength training always carries at least some benefit — and more often, a lot of benefit — to those who suffer from chronic back pain. But like anything else it really depends on what is causing the pain and how the program is designed and administered. Making sure your plan is tailored to your specific needs is always the most important factor in how effective a strength training regimen can be, with or without the presence of chronic back pain.”

Billy Beyer
FT Basking Ridge

“Here in Basking Ridge we strongly advise strengthening the core to alleviate further back pain and problems. We also advise working on flexibility of the hip flexors and hamstrings. Anyone with chronic lower back pain should always start off slow and gradually graduate to more complex exercises. Keep it simple and safe!”

– See more at: http://corp.fitnesstogether.com/our-solution/fitness-tips/should-i-do-strength-training-if-i-have-chronic-back-pain/#sthash.bsct90EF.dpuf

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Exercise for Osteoporosis

August 8, 2013 by Leave a Comment

Bone health is an important aspect to healthy living! Look at this article featured in WebMD reviewed by James E. Gerace, MD to learn more about exercising for Osteoporosis. Visit us at San Diego Sports Physical Therapy for more PT information today!

One of the best ways to strengthen your bones and prevent osteoporosis is by getting regular exercise. Even if you already have osteoporosis, exercising can help maintain the bone mass you have.
Super Foods for Your Bones

The Reason for Exercise for Osteoporosis
Why do health experts recommend exercise for osteoporosis? When you exercise, you don’t just build muscle and endurance. You also build and maintain the amount and thickness of your bones. You may hear health professionals call this “bone mass and density.”
Three types of exercise for osteoporosis are:
• Weight-bearing
• Resistance
• Flexibility
All three types of exercise for osteoporosis are needed to build healthy bones.
Weight-bearing Exercise for Osteoporosis
Weight-bearing means your feet and legs support your body’s weight. A few examples of weight-bearing exercise for osteoporosis are:
– Walking
– Hiking
– Dancing
– Stair climbing
Sports like bicycling and swimming are great for your heart and lungs. However, these are not weight-bearing exercise for osteoporosis. That’s because you are being held up by something other than your feet and legs, such as the bicycle or the water.
Walking as little as three to five miles a week can help build your bone health. For general health, most experts recommend that everyone get at least half an hour of moderate to vigorous exercise five times a week. Forty-five minutes to an hour is even better.
Resistance Exercise for Osteoporosis
Resistance means you’re working against the weight of another object.Resistance helps with osteoporosis because it strengthens muscle and builds bone. Studies have shown that resistance exercise increases bone density and reduces the risk of fractures.
Resistance exercise for osteoporosis includes:
• Free weights or weight machines at home or in the gym
• Resistance tubing that comes in a variety of strengths
• Water exercises — any movement done in the water makes your muscles work harder.
You can find instructions for safe exercises online. Once source is the CDC http://www.cdc.gov/nccdphp/dnpa/physical/growing_stronger/). Another source is the National Institute on Aging (http://www.niapublications.org/exercisebook/chapter4_strength.htm).
For best results, do resistance exercises two or three times a week. Make the exercise more challenging by gradually adding weight or repetitions. Work all your different muscles — including arms, chest, shoulders, legs, stomach, and back. Be sure not to do resistance training on the same muscle group two days in a row. Give each muscle group time to recover.
Flexibility Exercise for Osteoporosis
Flexibility is another important form of exercise for osteoporosis. Having flexible joints helps prevent injury.
Examples of flexibility exercise for osteoporosis include these:
• Regular stretches
• T’ai chi
• Yoga

Making Exercise for Osteoporosis Safe
Many people worry about the safety of exercise later in life. You may be concerned if you already have osteoporosis or osteopenia. Perhaps you have never been very physically active. Whatever your concern, you can choose from a range of safe exercise options.
To ensure your safety during exercise for osteoporosis, keep these guidelines in mind:
– Talk to your doctor before beginning any exercise program. This is especially important if you know you have bone loss or osteoporosis.
– Weight-bearing exercise does not have to be high impact. Running, jogging and jumping may put stress on your spine. These high-impact activities may lead to fractures in weakened bones. If you already have bone loss, choose gentler weight-bearing exercise like walking, dancing, low-impact aerobics, and gardening.
– If you already have osteoporosis, be careful of exercises that involve bending and twisting at the waist. This motion can put you at risk of fracture. Exercises that involve waist twisting include sit-ups, toe touches, and rowing machines. Golf, tennis, bowling, and some yoga poses also include some twisting at the waist. Talk to your doctor before choosing any of these activities.

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