Guest guest Report post Posted January 6, 2005 Hello there, I experienced a connective tissue injury of the hamstring where it attaches at the knee. This, too was incurred getting an assist from an inexperienced teacher trainee at a workshop. It will be a year in March and I still feel increased stiffness and some pain. For my part, I found that practicing Primary series with a hamstring injury is not a good idea. Simply too many forward bending postures. If you can do practice and keep your injured leg bent at the knee for all asanas that exasorbate it, great. I found it counter productive (frustrating and way too much internal dialog) and changed my practice until the injury calmed down. Ashtanga yoga doesnt always agree with injuries. Return to it when it makes sense for your body. Use massage, heat, and any treatments that will increase blood flow to the area to speed up healing, but be patient. Good luck, and don't worry, yoga will still be there when your body is recovered. Jeff Quote Share this post Link to post Share on other sites
Guest guest Report post Posted January 6, 2005 Hey HF, I had the same thing happen in upavista konasana back in October. I did a bunch of research and mine is still limiting while I practice but I'm not really in pain any longer and I've made immense progress. First off, Tim Miller wrote a good article on this exact injury in yoga journal that I found very helpful. Here's the link: http://www.yogajournal.com/practice/764.cfm Here's what worked for me: If it's hurting you then definitely back off in poses but keep practicing. Mine wasn't too bad and then a few days later I made it worse in kurmasana. So, be careful. Exercises that strengthen those muscles are key. It will probably hurt a bit but not a 'making it worse pain' so much as a 'making it work pain'. Holding purvottanasana for ten breaths is good. Also shalabhasana at the end or after your practice if you're not doing second series yet. My teacher also had me do an exercise similar to the idea of shalabhasana where I would lie on the floor on my stomach and then do leg lifts (keeping the leg as straight as I could) to strengthen the muscle. Those definitely helped a lot. You also want to keep your quads engaged (i.e. keep your feet flexed) when doing forward bends as this also helps increase stability and strengthen appropriate muscles. And in upavistha konasana, try to keep your knees pointed up and your tailbone and legs grounded into the floor. I was told to "think stability, not mobility" in that one. Regarding the rest issue: My understanding is that rest is key in the first few days after an injury as that is what allows the healing to begin but then you should start to resume activity gently and do what you can to strengthen it. After the first few days though stopping physical activity will just make it tighten up and scar tissue will develop improperly that makes it even more restrictive. So, the key is taking it easy and not injuring it more but doing as much as you can to regain your range of motion and strengthen it. Ice is also key as it prevents swelling. When the area swells, it can prevent whatever is torn from healing as it re-tears due to the inflamation. Heat is also good as it circulates blood flow to the area. Try alternating ice and heat for three minutes each. Also, rolling on a tennis ball supposedly helps to break up the scar tissue that forms. I also heard that hiking is good as it strengthens that area. Patience is going to be key on this one. Mine is much better but still definitely a source of frustration at times. I'm told it's an injury that can take years to recover from. It's only been a little over two months for me but any progress you make is rewarding - like starting over in some ways. I also just started going to acupuncture today for it. Hopefully that will help. Massage is good too to get blood flowing to that area. Hope the recovery goes well. KJS On Jan 5, 2005, at 3:44 PM, haigazf wrote: > > > I've been practicing the Ashtanga primary series for almost 2 years. > I injured what I think is the connecting ligament between my > hamstring and the sitting bone. I was doing Supta Padangustasana B > and I think I got more help than I needed. That was 3 weeks ago. I > kept practicing, although I was holding back not wanting to worsen > my injury. I was hoping it would go away. > Last Friday, the pain was keeping me from doing many of the poses > (that was getting to be frustrating) so I decided to take a full > break from any physical activity for a few weeks. I also bike about > 5-6 hours a week /road bike. I'm not sure if that was causing things > to get worse. > > In any case, since I stopped all physical activity a week ago, the > pain/disconfort has been consistently increasing. I'm confused. I > was feeling better while I was practicing. Now, I feel much stiffer > and forward bends are more painful. > > Should I start practicing again very slowly and not wait for the > pain to completely go away? > > Anyone with a similar experience? > > Any feedback would be greatly appreciated. > > Thanks > > HF > > > Links > > • > > > • > ashtanga yoga > > • Terms of > Service. > > Quote Share this post Link to post Share on other sites
Guest guest Report post Posted January 6, 2005 My limited understanding of hamstring strains/pulls is that you want to continue to stretch them because otherwise the hamstring will tighten up into a "ball". BUT, you don't want to stretch it so much that the muscle is overstressed. The whole first series would be way too much. 10 minutes a day of down dogs and a few standing poses may be what is helpful in the beginning. I also understand that a real McCoy tear in the attachment can take up to a year to "heal". And heal is in quotes because they sometimes never heal 100% but only get significantly better. My $.02 Andrew _____ haigazf [no_reply] Wednesday, January 05, 2005 2:44 PM ashtanga yoga ashtanga yoga Hamstring Injury I've been practicing the Ashtanga primary series for almost 2 years. I injured what I think is the connecting ligament between my hamstring and the sitting bone. I was doing Supta Padangustasana B and I think I got more help than I needed. That was 3 weeks ago. I kept practicing, although I was holding back not wanting to worsen my injury. I was hoping it would go away. Last Friday, the pain was keeping me from doing many of the poses (that was getting to be frustrating) so I decided to take a full break from any physical activity for a few weeks. I also bike about 5-6 hours a week /road bike. I'm not sure if that was causing things to get worse. In any case, since I stopped all physical activity a week ago, the pain/disconfort has been consistently increasing. I'm confused. I was feeling better while I was practicing. Now, I feel much stiffer and forward bends are more painful. Should I start practicing again very slowly and not wait for the pain to completely go away? Anyone with a similar experience? Any feedback would be greatly appreciated. Thanks HF _____ * * ashtanga yoga <ashtangayoga?subject=Un> * Terms of Service <> . Quote Share this post Link to post Share on other sites
Guest guest Report post Posted January 7, 2005 First and foremost,go see a doctor. Make sure you haven't seriously injured yourself.Concerning injuries,you should always get a professional opinion.You have been practicing for 2 years so you know how your body feels...so if you are not sure,you need to seek medical help first . So you know the gravity of the situation, then you'll know what you can and can't do! I,ve experience more than my share of hamstring problems,So if it has been bothering you for three weeks now,you need to get it looked at.These types og injuries can take what it seems forever to heal! namaste, Dean haigazf <no_reply> wrote: I've been practicing the Ashtanga primary series for almost 2 years. I injured what I think is the connecting ligament between my hamstring and the sitting bone. I was doing Supta Padangustasana B and I think I got more help than I needed. That was 3 weeks ago. I kept practicing, although I was holding back not wanting to worsen my injury. I was hoping it would go away. Last Friday, the pain was keeping me from doing many of the poses (that was getting to be frustrating) so I decided to take a full break from any physical activity for a few weeks. I also bike about 5-6 hours a week /road bike. I'm not sure if that was causing things to get worse. In any case, since I stopped all physical activity a week ago, the pain/disconfort has been consistently increasing. I'm confused. I was feeling better while I was practicing. Now, I feel much stiffer and forward bends are more painful. Should I start practicing again very slowly and not wait for the pain to completely go away? Anyone with a similar experience? Any feedback would be greatly appreciated. Thanks HF ashtanga yoga Post your free ad now! Canada Personals Quote Share this post Link to post Share on other sites
Guest guest Report post Posted January 7, 2005 Hello HF, I have over the course of the first five years of practice torn both of my hamstring inserts. I know your pain. I tore one being adjusted in Utitha Hasta Padangustasana standing, and the other riding a bicycle. I was told if it hurts only when you move, you've probably strained it, but if it hurts when you are stationary too, it's probably pulled. And it will hurt a lot. They told me for a year, and I found that was the case with each one for me. The first one I practiced about half the time and it took a year to heal. The second one I practiced, but gently, and it also took a year. My conclusion personally was that it's better to practice, but practice gently. And also to hold back on the other side a bit so you don't end up unbalanced at the end of the year. It really demands that as you practice, you listen, and back off, and move slowly. Also that you work though all the emotions that will come up, the thoughts that will come up, and have faith in the process. It hurts a lot, but it also taught me a lot. And at the end of the year it actually was just more open, I couln't touch toes at the beginning of practicing and now after all of it my hamstrings are much more open. The only other condition is if the pain is in the middle of the back of your leg rather than they inside of the back of your thigh. If it's that, it's as far as I understand a different hamstring insert. If it makes it feel better to engage the leg, it's probably the latter, if it feels worse it's probably the former. If it's the latter I can only say I knew a few people who just said engaging the leg (little toes back, quads engaged) and going slow was what helped them. It also seemed to heal quicker so you are lucky if it's that. Good luck, Anne --- haigazf <no_reply> wrote: > > > I've been practicing the Ashtanga primary series for > almost 2 years. > I injured what I think is the connecting ligament > between my > hamstring and the sitting bone. I was doing Supta > Padangustasana B > and I think I got more help than I needed. That was > 3 weeks ago. I > kept practicing, although I was holding back not > wanting to worsen > my injury. I was hoping it would go away. > Last Friday, the pain was keeping me from doing many > of the poses > (that was getting to be frustrating) so I decided to > take a full > break from any physical activity for a few weeks. I > also bike about > 5-6 hours a week /road bike. I'm not sure if that > was causing things > to get worse. > > In any case, since I stopped all physical activity a > week ago, the > pain/disconfort has been consistently increasing. > I'm confused. I > was feeling better while I was practicing. Now, I > feel much stiffer > and forward bends are more painful. > > Should I start practicing again very slowly and not > wait for the > pain to completely go away? > > Anyone with a similar experience? > > Any feedback would be greatly appreciated. > > Thanks > > HF > > > > > > > > Quote Share this post Link to post Share on other sites
Guest guest Report post Posted January 7, 2005 I've got the same injury. It took me a very long time (a few months) till I felt relieve. I also stopped practicing. I wanted to give my body a break. Now the pain is much more less and I will start exercising again with much more attention. But I think it was an serios injury that needs a long time to heal. Best wishes Ursula haigazf <no_reply> wrote: I've been practicing the Ashtanga primary series for almost 2 years. I injured what I think is the connecting ligament between my hamstring and the sitting bone. I was doing Supta Padangustasana B and I think I got more help than I needed. That was 3 weeks ago. I kept practicing, although I was holding back not wanting to worsen my injury. I was hoping it would go away. Last Friday, the pain was keeping me from doing many of the poses (that was getting to be frustrating) so I decided to take a full break from any physical activity for a few weeks. I also bike about 5-6 hours a week /road bike. I'm not sure if that was causing things to get worse. In any case, since I stopped all physical activity a week ago, the pain/disconfort has been consistently increasing. I'm confused. I was feeling better while I was practicing. Now, I feel much stiffer and forward bends are more painful. Should I start practicing again very slowly and not wait for the pain to completely go away? Anyone with a similar experience? Any feedback would be greatly appreciated. Thanks HF ashtanga yoga Ursula Wenzel Schleißheimer Str. 54 80333 München T: 0049 89 5232310 mobile: 0170 2675917 Email: uhwenzel2011 Gesendet von Mail - Jetzt mit 250MB kostenlosem Speicher Quote Share this post Link to post Share on other sites
Guest guest Report post Posted January 7, 2005 Hello, I've had a very similar experience 2 years ago and my initial reaction was exactly the same as yours: first to keep practicing hoping the pain would pass, then to slow down as it didn't... to end up wondering about what to do next. As my pain was quite severe and disturbing me all day long, I decided to look for professional help from a sports doctor. For 2 to 3 months I was recommended to refrain from straining the injured area (very calm yoga, no running, only a bit of swimming), and to see a physiotherapist once or twice per week for a treatment with ice and specific massage. At the time I thought it would never really go away, but it did, and there is today nothing in my practice that reminds me of the injury. I hope this helps and wish you all the best of luck! Kristien >haigazf <no_reply> >ashtanga yoga >ashtanga yoga >ashtanga yoga Hamstring Injury >Wed, 05 Jan 2005 20:44:20 -0000 > > > >I've been practicing the Ashtanga primary series for almost 2 years. >I injured what I think is the connecting ligament between my >hamstring and the sitting bone. I was doing Supta Padangustasana B >and I think I got more help than I needed. That was 3 weeks ago. I >kept practicing, although I was holding back not wanting to worsen >my injury. I was hoping it would go away. >Last Friday, the pain was keeping me from doing many of the poses >(that was getting to be frustrating) so I decided to take a full >break from any physical activity for a few weeks. I also bike about >5-6 hours a week /road bike. I'm not sure if that was causing things >to get worse. > >In any case, since I stopped all physical activity a week ago, the >pain/disconfort has been consistently increasing. I'm confused. I >was feeling better while I was practicing. Now, I feel much stiffer >and forward bends are more painful. > >Should I start practicing again very slowly and not wait for the >pain to completely go away? > >Anyone with a similar experience? > >Any feedback would be greatly appreciated. > >Thanks > >HF > > > > > > > _______________ Is jouw domeinnaam nog vrij? http://hostbasket.msn.be/domains/index.asp Quote Share this post Link to post Share on other sites
Guest guest Report post Posted January 8, 2005 Hi I had the same problems when I started yoga two years ago. And I too had the same expirience as you that the pain got worse when I stopped my practice. So my advice for you - continue your practice Namaste Torben - haigazf ashtanga yoga Wednesday, January 05, 2005 9:44 PM ashtanga yoga Hamstring Injury I've been practicing the Ashtanga primary series for almost 2 years. I injured what I think is the connecting ligament between my hamstring and the sitting bone. I was doing Supta Padangustasana B and I think I got more help than I needed. That was 3 weeks ago. I kept practicing, although I was holding back not wanting to worsen my injury. I was hoping it would go away. Last Friday, the pain was keeping me from doing many of the poses (that was getting to be frustrating) so I decided to take a full break from any physical activity for a few weeks. I also bike about 5-6 hours a week /road bike. I'm not sure if that was causing things to get worse. In any case, since I stopped all physical activity a week ago, the pain/disconfort has been consistently increasing. I'm confused. I was feeling better while I was practicing. Now, I feel much stiffer and forward bends are more painful. Should I start practicing again very slowly and not wait for the pain to completely go away? Anyone with a similar experience? Any feedback would be greatly appreciated. Thanks HF Links Quote Share this post Link to post Share on other sites
Guest guest Report post Posted January 8, 2005 I had a similar problem last year. I am not familiar with the muscle terminology but some part of my left hamstring was hurting real bad. I had no idea what led to it. So I slowed down on my left hamstring stretches and always kept my knees bent in forward bends. But I did continue stretching it a "tiiiny" bit everyday to keep the lefty active. I didn't visit a doctor for this. And it took 5-6 months for the pain to disappear. Everything's fine now but I still am cautious with the left one. Also warm compresses help. All the best. Gayathri. ===== In silence, teachings are heard In stillness, the world is transformed All your favorites on one personal page – Try My Quote Share this post Link to post Share on other sites
