3 ways yoga really helps prevent sports related injuries
With my Yoga for Runners workshops starting this Saturday, I’ve been excitedly planning – bringing together my learning and experience of both yoga and running – to offer the runners of all levels coming, the most useful and beneficial poses, sequences and techniques. Although there’s been an awesome rise in athletes taking on yoga as a supplement to their training, there still exists an unawareness or resistance from many trying it out. I got to thinking about how I can clearly and succinctly explain how yoga helps to prevent sports related injuries and what makes it such a vital part of an athletes training plan. See what you think!
Yoga builds strength – where you need it most. When we train hard without enough of the right cross training, our muscles get so used to being used in a particular way, that we can start to over-rely on some, and under-use others. This type of muscular imbalance is what most frequently leads to injury, as over-compensation leads to tension, tension leads to strain, and strain leads to pain. In addition, muscular weakness means there’s insufficient support of the joints, that leads to undue pressure and eventually injury. This week, I used Gluteus Medius in runners as a great example of this – watch my glut med video here – as glut med is so often weak, yet is our primary hip stabiliser. When there isn’t enough strength to stabilise the pelvis, our alignment gets thrown out, excess pressure is put on the low back, hip and knees, and the Tensor Fascia Lata (TFL) works harder than it should – straining the Iliotibial band (ITB).
Yoga develops flexibility – where excessive tension resides. So, our misalignments and imbalances that exacerbate our weaknesses over time, are also creating deep set tension. Using the example of weakness in Gluteus Medius creating an excess of tension in the TFL, it is that accumulated tension that usually causes ITB syndrome – when the IT Band becomes irritated with friction, often culminating with pain in the outside of the knee. See my ITB video here. Another example of a frequently tense/ tight muscle is the Piriformis: a small but deep external hip rotating muscle, that also stabilises the pelvis, can also work too hard if glut med is slacking, and builds extra tension through sitting and crossing legs! As with TFL, it holds on to the tension that it accumulates, if it isn’t frequently released through stretching.
Yoga enhances neuro-muscular awareness. Strength and weakness, clearly have so, so much to do with the way our bodies cope with the stresses and strains of our athletic pursuits but sometimes it’s habit and lack of awareness that overrides. What do I mean? Well, we can become so used to moving in certain ways, using certain muscles, that this becomes habitual and we loose the neuro-muscular connection and the awareness that we actually have better muscles to engage! Yoga is the best practice to create greater mind-body awareness, that not only enables you to use your physicality to its full functionality, but this awareness keeps you safer – you know when you can safely push your self harder and when you’ve reached your limit.
So, how was that for an overview of how yoga can prevent sporting injuries?! I’d love to hear your thoughts in the comments below.
Yoga Flow Running
I’d also love to see you at the Yoga Flow Running: Yoga for Runners Workshops, read all about them and book in here.
Join me on the Revive and Run Retreat Portugal, the perfect retreat getaway for runners and non-runners. See the details and remaining room options here.
The next Yoga Flow Running weekend retreats in Cornwall are June, 1 space remaining, and October. Get your place here.
Thanks for reading! Please share with someone this could help and leave me your thoughts in the comments below.