Yoga Practice

Returning to Yoga After an Injury

One day when I started my yoga home practice, I decided to be brave and attempt power yoga. I was used to going at my own pace and tried my best to follow the fast paced poses. While I do remember yoga poses from my teenage years, that doesn’t mean I know how to effectively get into them correctly. For example, my downward dog was way off and embarrassing. Because I was trying to go way too fast and was popping into poses I wasn’t properly doing, I managed to hurt myself.

I didn’t feel it until the next day but when I woke up I could instantly tell I had tweaked something because my right shoulder blade was screaming at me. Don’t get me wrong, I have managed to cause myself shoulder pain from yard work, wrestling my two-year-old and even crocheting, but this was like some next-level pain. I took some ibuprofen to dull it long enough to get through my day until my husband came home from work and could help me by rubbing it with some Icy Hot which helped but that pain lingered for a few weeks off and on.

As a result of my stupidity I was scared of the mat for a while. Power yoga is just out of my realm right now and it took me a long, long time to feel confident enough to step back on my mat and do gentle poses for fear of hurting myself again. Even then I still haven’t been doing yoga as much and it is pretty upsetting because I do enjoy it and it has helped me with my balance issues (I am always falling over it is ridiculous!) but I am still intimidated… the thought of a yoga class also scares me a little.

So I have decided I am going to start all over and learn the poses properly before watching any sequences so that I don’t damage my poor body that has been through enough already.

Have you ever gotten hurt on your mat and been afraid to jump back on it? Any advice I should be heeding?

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  1. Megan Reddix

    Megan Reddix

    July 5, 2016 at 10:25 am

    Hi Carol! I’ve hurt myself on my mat A LOT. Like you, when I first started yoga I wanted to just jump right into the postures and didn’t really take the time to adjust and learn. Since then I’ve learned to take it easy and to really ease myself into my practice. Never skip your warm up! I also try to practice a different “routine” every day. I got into the habit of getting into headstands and shoulder stands every time I practiced. I ended up with a strained neck and twisted shoulder. Practice postures in moderation and don’t be afraid to change it up! Keep working at it and always listen to your body! No one knows your bones like you do. If something doesn’t feel right, it’s okay to take a step back and try something new 🙂

    1. Carol Flythe

      Carol Flythe

      July 26, 2016 at 2:56 pm

      For whatever reason I just never think to warm up! Terrible I know but I will listen to my body from now on and not try to push it because I know what will happen. Thanks for your comment 🙂

      1. Megan Reddix

        Megan Reddix

        July 27, 2016 at 8:54 am

        I wish you the very best! You can do it!! 😀

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    July 8, 2016 at 10:31 am

    I pulled my hamstring about 2months ago. My Ashtanga practice isn’t what it used to be, but showing up on the mat just got way more important! Need to keep the muscle warm and use it, slowly getting better but I still feel it every day.. This type of injury takes a while to heal so I just have to take my time and not rush it 🙂

    1. Carol Flythe

      Carol Flythe

      July 26, 2016 at 2:58 pm

      Ouch! I get cramps in my legs but that sounds painful. I have managed to avoid power yoga and stick to the easier and slow moving poses. I always feel much better afterwards because I didn’t try to push my body past what I’m used to. Thank you for your comment and I hope you heal soon! 🙂

  3. Amanda Sides

    Amanda Sides

    July 27, 2016 at 9:10 am

    I don’t think I’ve ever gotten hurt on the mat, but there have been times when I woke up the next day with sore hamstrings, and I knew it was from my yoga practice. (I’ve noticed this more lately and I contribute it mostly to getting older….that’s not a thing that would have happened when I was in my 20s!) But I have had small injuries and pains from elsewhere that I’ve had to take care of on the mat. For almost a year, I had terrible low back pain that prevented me from doing backbends…baby cobra was pretty much it, and that wasn’t comfortable. But I kept doing yoga….I just avoided the poses that caused the pain. Progressing slowly and listening to the body are important anyway, but especially when coming back from an injury. And don’t be afraid of the yoga class! Just like at home, you’re free to opt out of any poses the teacher suggests. Just tell the teacher when you arrive that you’re dealing with an injury. Being in a class with a good teacher is a great opportunity to get some feedback on those poses that will help you find the alignment in your body. Good luck, and have fun! 🙂

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