Life knocks us around, and that can hurt.
As a mindful yoga teacher I’ve supported many students healing from injuries since I began teaching in 2002. Gentle yoga has helped me more than anything as I deal with my own injuries, too.
Here's a personal story of getting back into yoga practice after a recent injury:
After teaching yoga in Park Slope, Brooklyn, I often run errands. Last year, I was schlepping my mat, props, and groceries down the street when I tripped over a crack in the sidewalk. The weight of the bags pulled me forward hard, and I knew it was bad when the idea of getting back up didn't appeal to me. Onlookers tried to help me up, but I said "No thanks, I'll just stay down here for a bit."
I eventually got some ice and found myself a bench. My knees were both swollen. The next few months were full of specialists, scans, rest, ice, and carefully navigating stairs.
I basically kept my left knee straight all the time. When I finally found out nothing was broken, my patella was only bruised, both knees were miserable. The doctor said the stiffness was one of the reasons for my pain. He told me I had to start moving it, and I was surprised.
"Really? But it hurts to move it."
You'd think as a yoga teacher I wouldn't be surprised, but until that point I had feared my knee was terribly damaged. I was sent home with reassurances that time would heal my injury.
So, I started to explore within my range of motion. It wasn't much. It still hurt, but my perspective on the pain had shifted from danger to rehabilitation. As a yoga teacher, the practice was a big part of my process, but our yoga practice is only beneficial if it positively impacts our lives. A few months later, I was ice skating, hiking up Mohonk Mountain, and climbing the tower at the top, all in one day!
About a year later, I discovered that my knees are stronger and more resilient than before the injury. I can do a full squat, kneel, sit on the floor, squat and stand up without using my hands. Recovery took longer than it did when I was younger, but I know my yoga practice was instrumental in healing from that injury, and others, too.
My top 3 suggestions for easing back into yoga after an injury:
- Defer to professionals.
If the doctor or PT who you're working with says one thing, and your beloved group yoga teacher says something contradicting that advice, take pause. They may not have the full picture, and are probably not qualified to diagnose anything. If you're returning to yoga after an injury, there's no need to be fearful - and there's also no need to feel pressured to keep up. Try things, modify your practice, and empower yourself to pause as needed. If you feel any pressure from the teacher (or internally), try a gentler, more forgiving class for a while and ease yourself back in. - Attune to your body.
Another reason to take it slow is so you can really listen for your body's messages. There are different kinds of pain, and it takes curiosity to get clear on what's true for you. Pain can be an indicator of tissue damage, but it doesn't always mean you should immobilize the joint completely. What range of motion feels okay? Stay curious about your physical sensations, and leave fear behind. - Motion is lotion.
If you have an injury and can't move within your usual range of motion, move a little. Move other body parts. Move within the range that's easeful. There's no need to push through, or to stay frozen. Move something. Keep moving with ease, enjoy your practice, and celebrate incremental healing.
What's your experience of returning to yoga after an injury?
Want my support?
I'm Offering Limited Joint Pain First Aid Mini-Sessions for $45 $25
Want to practice yoga without making your joint pain worse? I'll help you listen to your body with more care, and show you variations you may not have thought to try.
In 20 minutes via Zoom, you'll learn to adjust the poses that hurt so you can get back on your mat safely and practice with ease again!
"I'm so impressed with my body's ability!"
Stop Walking On Eggshells!
Gentle yoga to release your stress and shift your mindset about struggle.
If you get your buttons pushed often by other people's issues, you may be hypervigilant. You might feel it in your body as clenching, tension, or chronic pain.
You'll become more grounded in awareness of your body.
