Pathophysiology, Inflammation, Injury & Recovery Flashcards
What other precautions or risk factors would you consider when facilitating a yoga class?
Practice on empty stomach
well hydrated
Intense spine twists should be avoided by students with HBP due to the intra-abdominal pressure
Open twists during pregnancy
lung conditions shouldn’t practice in a heated rooms this irritates the lining and alveoli in the lungs
Students with LBP should exit standing forward bends slowly as to not cause light headedness or nausea
Students with sinusitis and/or conjunctivitis need to avoid long inversions due to increased inflammatory processes
Strong twists for acute inflammatory bowel diseases (IBD) are contra-indicated
Students with glaucoma or eye injuries avoid inversions and any asana that increase cardiac or pulmonary hypertension
How does SIJ injury impact a students’ Yoga Practice
Very painful in acute/chronic stages
The Gluteus Medias/Maximus, & Piriformis muscles often tight so Biceps Femoris (Hamstrings) Erector Spinae overcompensate.
Often worsened when rising from seated to standing as the joint is unloaded & also hyperextending upward (bow or locust pose)
Asymmetrical postures can be challenging & cause tightness in the hip flexors Psoas. Stretching of the glutes helps
What’s the protocol to manage an injury?
Nature of injury
Recency
Level of pain (1-10)
Medical clearance check
If there are postures that they are contra-indicated for that I will tap them on the shoulder, have them pause in a rest or safe pose, instruct the class and then return to instruct their modification for them.
List 3 postures to avoid for SIJ & Piriformis injuries
- Paschimottonasana/Seated forward bend as it will may cause nutation of the sacroiliac joint if the hamstrings are tight.
- Virabhadrasana II/Warrior II as any asymmetrical poses will accentuate the asymmetry of the pelvis
- Seated Twists as there are shear forces that can be placed on the SI joint during twists, particularly if they are executed to the end of the range for the student.
What is the difference between chronic and acute pain?
Acute pain is the result of a clearly defined issue and lasts for less than 3 months
Chronic pain is persistent and can remain undiagnosed
How long does acute pain last?
Acute pain lasts for less than 3 months
How long does chronic pain last?
Chronic pain lasts for more than 3 months
What are the common causes of injury in yoga?
Home practice without supervision
Misalignment = Joint pressure
Practicing without awareness
Exiting postures unsafely
insufficient limbering
Over-stretching/working muscles causing strains/sprains
Inconsistent practice not building strength and stamina
expecting same body response each time
Practicing with acute injuries & not informing teacher
Poor verbal/visual instruction
Strong adjustments given without care or training
What should students medically diagnosed with sinusitis and/or conjunctivitis avoid?
Long holds for inversions due to increased inflammatory processes
Why should students with HBP avoid intense spine twists?
Intra-abdominal pressure
Why shouldn’t those with lung conditions practice in a heated room?
This irritates the lining and alveoli in the lungs
Why should we practice on an empty stomach?
To avoid nausea and stomach cramps
Why should students with LBP ensure they come out of standing forward bends slowly?
To avoid light headedness and nausea
Name 2 postures contraindicated for Rotator Cuff Injuries
Vasisthasana/Side Plank - too much weight bearing
Virabhadrasana I-III/Warrior 1-3 - Overhead movements of the arms can aggravate rotator cuff.
Name 2 postures contra-indicated for Sciatica/Lumbar spine injuries
Seated forward fold/Paschimottanasana If pelvis stops tilting anteriorly, due to tight hamstrings and glutes, students may bend from the lower back potentially overstretching the lumbar muscles, causing the discs to bulge backward placing more pressure on the sciatic nerve in the spinal canal.
Parivrtta Uttanasana Variation Knee Bent/ Revolved Standing Forward Fold Pose Variation Knee Bent
No poses with combination of forward folding and twisting.
Name 2 postures contra-indicated for Soft tissue injuries
ALL POSTURES in acute phase (1-3 weeks after injury)
follow first aid RICE treatment (Rest, ice, compression, elevation)
Name 2 postures contra-indicated for Prolapsed disc
No poses that round the back, involve a forward bend or cause pain, numbness, or tingling.
Janu Sirsasana/ Head to knee pose – combination of forward fold and twisting makes intervertebral discs vulnerable
Prasarita Padottanasana/Intense Leg stretch pose – rounding of the spine opens up the space between the intervertebral discs potentially causing the discs to prolapse further.
Name 2 postures contra-indicated for Neck Injuries
Halasana/Plough - Neck vulnerable to overstretching especially if no blanket/support is used under the shoulders
Salamba Sarvangasana / shoulder stand - Too much weight & pressure on the neck & cervical spine
Name 2 postures beneficial for Rotator cuff injuries
Bharmanasana/Tabletop
Increases shoulder stability through mild weight-bearing
Gomukhasana/Cow face arms
Stretches and strengthen the whole group simultaneously by creating external rotation in the upper arm, internal rotation in the lower arm, and abduction in both
Name 2 postures beneficial for Sciatica Lumbar spine injuries
Supta Kapotasana/Reverse Pigeon - If cause is piriformis syndrome. Stretches hamstrings, quadriceps, glutes, deep external rotators & lateral rotator muscles below the glutes + opens hips
Anjaneyasana/ Crescent low lunge
Re-aligns lumbar arch reducing pressure on intervertebral discs. Stetches groins, hip flexors & quadriceps.
Name 2 postures beneficial for Soft tissue injuries
After 3rd week of resting & medical clearance,
gentle stretching can begin to support healing.
Name 2 postures beneficial for a Prolapsed disc
Salamba Bhujangasana/Sphinx – Approached slowly can encourage the prolapsed disc to move away from the spinal cord.
Uttana Shishosana/ Puppy - Creates spaciousness between the vertebrae and discs, restoring its natural curves. increases blood flow & stretches spinal muscles.
Name 2 postures beneficial for neck injuries
Bhujangasana/ Baby Cobra – gentle stretching
Phalakasana/ plank (elbow variation) – strengthens neck muscles. Therapeutic for cervical spondylitis under the guidance of a yoga therapist.
Name 2 postures beneficial for SIJ Injuries
Phalakasana/Plank bilaterally symmetrical pose will not strain the SI joint.
Salabhasana/Locust strengthens hip extensors and external rotators. engage the gluteus maximus, medius, piriformis, superior and inferior gemellus, obturator internus and externus, and quadratus femoris which all contribute to pelvic stability.
