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Tirisula Yoga - providing Yoga
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Yoga for Tendonitis
Tendonitis is the inflammation or irritation of a tendon (the
attachment of a muscle to bone). Excessive repetitive movements
most often cause tendonitis, but it can also be caused by a minor
impact on the affected area, or from a sudden more serious
injury. The symptoms of tendonitis are: pain and stiffness,
usually around a joint, which is aggravated by movement.
Tendonitis is usually a temporary condition, but may become a
recurrent or chronic problem.
The healing of tendonitis occurs in two main stages, acute and
subacute. Yoga supports the healing process in both stages by
activating the body’s lymphatic system and by improving local
circulation. Yoga is best used for healing in the subacute stage
of tendonitis, as well as for preventing recurring bouts of
tendonitis.
For acute tendonitis, rest the injured area for 4-6 days. Do not
perform any movements that require strength, aggravate the injury,
or produce any pain. Elevating the affected area during the
inflammation stage helps to control any swelling thereby reducing
the throbbing that often accompanies acute inflammation. Inversion
poses will be very helpful to reduce inflammation by activating
the lymphatic system, and will also provide elevation if the
injury is located in the lower body. After the swelling has
subsided (usually after the first 48 to 72 hours), very gentle and
slow range of motion movements can be performed, but do not
stretch the muscles that trigger the tendonitis pain.
The subacute stage of tendonitis follows and lasts between 1-3
weeks. Gentle stretching is the first step of rehabilitation. Stay
focused on the breath and the sensations of the stretch, but do
not stretch to the point of pain. The next step is to slowly and
gently strengthen the muscles surrounding and attached to the
injured tendon. Begin with slow, gentle non-weight bearing
movements and gradually increase the amount of motion and number
of repetitions. As symptoms resolve, gradually resume using
weight-bearing movements. Strengthening the surrounding muscles
restores full support to the effected joint and reduces the risk
of recurrent tendonitis. An adequate warm-up before and correct
posture during yoga is essential in this healing stage of
tendonitis.
Once the acute and subacute stages of tendonitis or subsides,
preventing recurrences is crucial to avoid developing a chronic
condition. Developing conscious use of muscles, correct posture
and good alignment as well as reducing repetitive movements are
necessary. A regular yoga practice will address all these needs,
as well as keep the tendons in good health. Care must be taken in
yoga to not push or over stretch that can injure or irritate the
tendons.
Tendonitis can sometimes recur with a return to physical activity,
and prolonged bouts of this painful condition can lead to a
thickening or rupture of the tendon. Thus, if the symptoms of
tendonitis reappear, it is essential to return to following the
movement guidelines for the acute stage.
A yoga practice should be used to supplement conventional therapy,
not replace it. Talk to your doctor if your symptoms do not
improve.
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