Yoga is a great way to stay healthy, but it can also present some challenges. One of these challenges is the breakdown of the extensor tendons in your hamstrings. In this article, you’ll learn about how to identify and avoid hamstring injuries caused by over-stretching or repetitive movements in your yoga practice.
What causes hamstring tendonitis?
Hamstring tendonitis is an condition that can be caused by a variety of factors, including overuse, improper stretching, and structural problems in the hamstring muscles. Many people who suffer from hamstring tendonitis develop it gradually over time as they use their hamstrings more and more. Other factors that can increase your risk of developing hamstring tendonitis include having a history of knee or ankle injuries, being overweight, and having tight hamstring muscles.
The most common symptoms of hamstring tendonitis are pain and stiffness in the back of the thigh, which often gets worse when you move your leg or squat. Hamstring tendonitis may also cause aching when you walk or run. If left untreated, hamstring tendonitis can lead to partial or complete rupture of the muscle fibers connecting the hamstring to the bone.
If you’re experiencing any of these symptoms and suspect that you may have hamstring tendonitis, it’s important to see your doctor for an evaluation. Your doctor can perform tests to determine the cause of your symptoms and recommend treatment options based on your individual situation.
Why Your Hamstrings Are Hurting & What To Do About It Photo Gallery
The roots of traumatized tendons
The Hamstrings are a group of muscles located at the back of the thigh. They are responsible for hip extension, and when they are injured, it can cause pain throughout the legs. The Hamstrings can also be traumatized by a number of factors, including overuse, poor mobility, and improper biomechanics. Here are a few reasons why your Hamstrings might be hurting:
1. Overuse: Overusing the Hamstrings can cause them to become fatigued quickly and lead to pain. The best way to avoid this is to make sure you use them properly and gradually increase your workload.
2. Poor Mobility: If you have poor mobility in the hamstring area, it will be harder for you to use them properly. Make sure to get regular hamstring exercises done to help improve your flexibility and range of motion.
3. Improper Biomechanics: Improper biomechanics can also lead to hamstring pain. If you have a tendency to hunch over or have tight muscles in the lower back, these habits can put extra stress on the Hamstrings. To prevent pain, try to maintain good posture and lengthen your spine throughout the day.
Signs and symptoms of hamstring tendonitis
If you’re experiencing any of the following symptoms, it’s likely you have hamstring tendonitis: pain when stretching or running, limited range of motion, swelling, redness and heat. Here are some tips to help relieve your symptoms and keep your hamstring tendonitis in remission:
1. Stretch regularly. Hamstring tendonitis is often caused by overuse and under-stretching. Make sure to stretch both the hamstrings and quadriceps regularly to prevent injury and promote healing.
2. Stop using the injured leg as much as possible. If you have hamstring tendonitis, avoiding use of the affected leg will help speed up the healing process.
3. Ice the injured area. Applying ice to the hamstring tendonitis will help reduce inflammation and improve symptom relief.
4. Take antibiotics if prescribed. If antibiotics are prescribed, take them as directed to help kill the bacteria that is causing the inflammation.
Types of yoga poses to help relieve pain
If you’re experiencing hamstring pain, there are a few yoga poses you can do to relieve the discomfort. The following poses should be done with caution if you have knee, back, or neck injuries.
1. Half Camel: Lie on your back with your knees bent and your feet flat on the floor. Lift your torso and hips off the ground, and then lower your right leg as far as you can towards the floor before bringing it back up to the starting position. Repeat on the other side.
2. Child’s pose: Ashtanga-style practitioners may want to omit this pose for now because it requires a high degree of concentration, which could aggravate an injury. Place your hands behind your head and press down into the palms of your hands. Keep your eyes closed and stay in this pose for up to 10 minutes.
3. Cat-cow: This is another ashtanga-style pose that could aggravate an injury if not practiced correctly. Start in Downward Dog, with both legs bent so that your heels touch each other below the ribcage.
Deepen Your Breathing Practice
There’s a lot of talk about proper breathing in yoga, Pilates, and other exercises, but few people know how to do it properly. Proper breathing is the key to unlocking your hamstring flexibility and range of motion.
Here are four tips for deepening your breathing practice:
1. Sit or stand with your feet hip-width apart, arms at your sides, and spine straight. Close your eyes and take a few deep breaths in and out through your nose, focusing on your belly button. Notice how this changes the way you feel mentally and physically.
2. Now try counting to 10 as you breathe in and out: 1-2-3-4-5-6-7-8-9-10. Keep your focus on your belly button throughout the counting, and allow yourself to relax into the breath.
3. When you reach 10, hold the breath for a second before exhaling slowly through your mouth. Notice how different this feels – more spacious, lighter, and calmer.
4. Repeat steps 2 and 3 several times throughout the day for added benefit (ideally at least once every day).
Yoga Poses for the Treatment of Hamstring Tendonitis
If you are experiencing hamstring pain, there are a few yoga poses that you can try to reduce the inflammation and alleviate the pain. These poses focus on stretching and strengthening the hamstrings, so make sure to do them regularly if you want to avoid future hamstring problems.
Plank pose: Start in plank position with your hands on the ground shoulder-width apart and your core engaged. Engage your abs and lift your hips off the ground, keeping your spine straight. Hold for two seconds and then return to starting position.
Camel pose: Start in downward dog with your hands on the ground beside your shoulders and your legs extended in front of you. Lift your hips until your thighs are parallel to the floor. Spread your toes and press down into the palms of your hands. Hold for two seconds and then slowly lower back down to starting position.
Happy Baby pose: Lie flat on your back with both knees bent and feet flat on the floor. Place both hands on your belly, then lift your hips off the floor until you’re in a tabletop position with shoulders and head lifted off the floor. Hold for two seconds, then slowly lower yourself back to starting position.
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