women

If you love sports, you must be familiar with trauma. The reasons may be due to repeated physical impacts, imbalance in biology system, or both. But, if you practice yoga, it is an effective tool to cure and prevent trauma.

Practicing yoga frequently will help you keep vitality for your body. Once you get accustomed to your body through practicing yoga every day with different movements, you will be more sensitive to your body and be able to recognize the threat of trauma before the injury really goes into outbreak.

Besides, yoga has active and passive stretching movements that have useful effect in preventing trauma. If you do strong and fast intensity sports, muscle bundles are aqueezed tight and move with small amplitude and limited energy. This makes you contract trauma more easily while yoga movements does not. Active stretching movements help your body move and stretch more naturally and flexibly, which helps to warm up and bend tissues; and passive stretching movements allow you keep your posture in one minute and relax, which helps muscles get more stretched. As a result, tissues become more elastic and resistant, and this makes you recover more quickly from uncomfortable feeling when you play sports.

This article presents 3 common kinds of trauma in sports and simple ways to limit them by yoga. There are plenty of sport traumas which will become chronic, so if you used to have certain trauma, practice suitable yoga movements to prevent it becoming chronic disease. If your trauma gets serious and stabbing, you will have to take rest so as for your inflammation to be relieved. However, if possible, do some gentle yoga movements since they can help you recover more quickly. On the days you exercise, do some yoga movements after each practice session. On the days you take rest, spend 5 to 10 minutes to practice yoga movements as follows:

1.     Foot - Plantar fasciitis

One of the common traumas related to foot is plantar fasciitis. This is a tissue layer that connects heel bones with toes and runs along soles. Pressure on foot’s weaknesses as well as ligament, ankle, and calf stretching can cause heavy pressure on plantar fascia and creates inflammation. If not being cured, this inflammation will make heel bones weaker and causes knee pain, hip pian, and backache.

Common sports: patients of this trauma usually are players of soccer, basketball, gofl, tennis, and volleyball – sports requiring much running and jumping.

Symptoms: throbbing pain at heel or sole every time you get out of your bed each morning

Movement instructions: the following movements will help you stretch your calf and sole to reduce pressure on plantar fascia. Do these movements every day if you are having or have just got trauma, or practice at least once a week to prevent this trauma.

Description: Plantar fasciitis

Plantar fasciitis

The first movement: Sole Stretch

This movement helps gather up muscles and fasciae at sole since it stretches the thin skin layer of calf muscle, supports toes and foot frame.

Performance method: kneel down, put hands on your knees, and fold your toes down. Slowly put your hip’s weight back and sit on your soles. To begin the movement more easily, you can put your hands on the floor and gather part of weight on them. When you have comfortable and stable posture, sit up and transmit the whole weight on heels and soles. Keep the posture within 30 to 90 seconds and breathe gently.

The second movement: Reclining hand-to-big-toe Pose (Supta Padangusthasana)

This movement helps stretch hamstring and fasciae behind hip, thigh, calf, and sole muscle.

Performance method: lie supinely on the floor, tie a strip of silk on the right foot and gradually pull your leg up. Keep your head and shoulders on the floor and tight hold the silk by both hands. You can bend knee leg but take notice that the thigh is close to stomach. Keep the posture within 1 to 2 minutes and reverse.

The third movement: Eye-of-the-needle Pose (Sucirandhrasana)

This movement helps release pressure of hip – common symptom of athteles who have to run much but lack foot muscle movement, which makes pressure burden on the back of foot and causes plantar fasciitis.

Performance method: lie supinely on the floor, put your legs on the wall, and bend your thighs. Bend the right leg so that ankle of the right leg is on the left thigh. Massage gently your right thigh by hands. Keep the hip, backbone, and head on the floor and relax the throat. You can make breathing movement become more difficult or easier by moving near or far from the wall. If you want to practice at stronger intensity, put your hand below the right ham and stretch your body. Keep the posture within 1 to 2 minutes and reverse.

2.     Knee - Iliotibial band syndrome

Description: Iliotibial band syndrome

Iliotibial band syndrome

One of the common knee traumas in sports is the stimulation of iliotibial (also called IT) – a kind of ligament in fascia, running from the top of external hip to below thighs. We are often mistaken that stretching IT will help it get back to normal, but in fact, IT is made up from fibre, and reason of the syndrome depends on muscles around. Usually, thigh muscles connecting closely to IT will be tightened, which cause pressure on IT. The IT may also lose ability to slide on thigh muscles (these muscles can regulate thighs’ movements). In this case, jogging or walking can cause rub, make the muscles become hard, more tightened to knee, and cause the pain.

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