Ouch! I Have an Injury! Can I Do Yoga?
Happy Summer! I hope you are enjoying the warmth of the sunshine, big red juicy tomatoes from the Farmers' Markets, and falling asleep to the sound of the crickets at night. It's no secret. Summer is my favorite time of the year.
So I was especially sad when I took a nasty fall the first week of June. When I came down on my leg, I heard a pop, and I knew right away I was in trouble. I headed to the ER for some X-rays and a diagnosis but I knew in my heart I was really hurt. Some of you saw me with my walker, then with my crutches. Yep, those are my crutches in the photo. In the final analysis, a torn meniscus and some ACL damage along with a hairline fracture to my tibia put me out of commission for a lot of things I enjoy doing in the warmer weather months and I feared it was going to sideline me from doing my beloved Yoga. I was in the middle of teaching a class series and was concerned that I would not be able to finish teaching the last four weeks of the class. It was at this point that I dug deep and pulled out some of my most trusted Yoga tools and advice for situations like this.
You see, from time to time I am asked if it is OK to do Yoga while recovering from an injury. My answer is always the same, "It depends." I ask a series of questions of the student to get an idea of what they are willing to do and not do to protect themselves and not cause more injury to an already affected area.
I like to ask
a. if the student has seen a physician or physical therapist to get a diagnosis and treatment plan for their injury and if their medical professional has agreed that Yoga is ok to do,
b. if the student can be cautious and conservative and willing to listen to their body and STOP when it tells them "NO" to a movement,
c. if the student is willing to adapt during the class using chairs, props, walls and the floor to support the body,
d. if the student is willing to come to class and practice the non-physical parts of the session only (breathwork, meditation, relaxation, and listening to Yoga philosophy) if necessary
If the student, their medical professionals, and I agree that a class might be "just what the doctor ordered", my advice to the student is the following:
Be Careful
It should go without saying but I am saying it anyway. Be Careful. If, for example, you have injured your knee, you should avoid Chair Pose and Goddess Pose. Opt instead for chair yoga, asking your teacher to help you adapt the poses for this orientation. Doing so will help you avoid putting any pressure on that injured joint.
Go Slow
If you are injured, you might consider avoiding Vinyasa classes until you are healed. Opt instead for restorative classes for a while. These tend to be slower in nature and give you a chance to properly align your body in between poses. You can also consider a private Yoga Therapy session or two with a certified Yoga Therapist who has been trained to work with people who have your type of injury until you are healed. Going slow allows you to be aware of how you are feeling and assess if what you are doing is right for your body at this moment.
Rest
Resting during class and afterward is a must. Consider doing every other pose to give your body and mind a chance to center and adjust if necessary and be sure to schedule nothing after your Yoga class so you can put your feet up and chill, allowing the body to absorb all the healing effects of your practice.
Be Compassionate
We expect so much of ourselves, sometimes driving the body to pain and exhaustion or worse yet, expecting the body to do something that is impossible to do at this moment. I like to tell people, "If you found an injured bird, would you throw it up in the air and expect it to fly?" Of course you wouldn't. So why are you expecting something of your body during the healing phase of an injury that it is not capable of? Take it easy on yourself. Compassion is a big part of healing.
So, if you have had an injury, talk it over with your medical professionals first then loop in your Yoga teacher or Yoga Therapist to design a plan that will allow the body to heal comfortably and safely but still allow you to enjoy the Yoga practice you have come to love so much!
In case you are wondering, my knee is doing great thanks to my amazing physical therapist. The healing process is slow and steady but I am already back to doing the things I love including my Yoga!