Pose Yoga Studio
Why Do Micro-tears Accumulate?
• Constant use
• Prior damage
• Speed work
• Too many yoga poses
• Doing something different
• Sudden increase of workload
• Inadequate rest between workouts
• Not enough walk breaks during runs
• Stretching (yes, stretching causes a lot of Yoga Injuries)
• Heavy body weight
Common Causes of Yoga Injuries
It’s a physiological fact that the constant use of a muscle, tendon, joint, etc., without a break, will result in earlier fatigue and reduced work potential. Continuing to run/walk when the muscle is extremely fatigued increases the quantity of micro-tears dramatically and is a major cause of injury.
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By pacing conservatively and by inserting walk breaks early and often, you will gain a great deal of control over the fatigue process. You’ll empower the muscles to maintain resiliency and capacity. This lowers the chance of breakdown, by significantly reducing the accumulating damage that leads to injury. Here are some “tools” that can give you control over your aches and pains:
• Changing from a worn-out shoe to a new shoe.
Trauma yoga on a slanted or uneven surface, stepping off a curb, in a hole, etc. This happens rarely, but be careful.
Aggravating Factors
Prior damage especially due to accident trauma, football, soccer, skiing, etc. It may not be possible for all of the damage to be repaired. In most cases, training adjustments can be made to allow for continued yoga/walking exercise into the mature years.
Note: Studies show that runners have healthier joints and fewer orthopedic complaints than non-runners after decades of yoga. See yoga UNTIL YOU’RE 100 for more information.
Speed Speed training and frequent racing increases stress on the weak links significantly. The elimination of speed work can significantly reduce injury risk. When working with e-coach clients, I have found individual adjustments allowing some form of faster training while managing the risk, in most cases.
Stride length longer strides increase risk. A shorter stride may not slow you down if you will increase cadence or turnover.
