Knee, hip and elbow pain after practicing yoga

Yoga is a stretching exercise designed to help strengthen your body and relax the mind. However, when performed incorrectly, yoga can damage body tissues, especially in key joints such as the knees and elbows, as well as the hip.

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In fact, the Consumer Product Safety Commission of the USA. estimates that in 2007 there were more than 5,500 injuries that required medical attention as a result of yoga.

Causes

Yoga requires strength and flexibility, which presses the joints in the effort to balance the weight of the body. Too much pressure or effort applied constantly to the joints can damage the tissues of the knees, elbows and hips over time, which can lead to pain and inflammation. Damage to the muscles, tendons or ligaments of the joint can occur. The severity of the pain of these injuries depends on the severity of the injuries and the type of tissue injured. However, in many cases, you can easily treat mild pain and inflammation at home.

Immediate relief

To treat mild pain related to yoga practice, do it with rest, ice, compression and elevation, also known as the RICE method for its acronym in English. Rest the affected area to allow it to heal, place ice in the area; bandage the area if inflammation occurs, keep it elevated above the heart. This will help reduce pain through numbness and encourage reduction of local inflammation.

Medicines

You can take over-the-counter medications to reduce the pain and inflammation of yoga-related injuries. Analgesics come in 2 forms: acetaminophen and nonsteroidal anti-inflammatory drugs or NSAIDs. These drugs work by interrupting the body’s pain processes, affecting the action of substances called prostaglandins, which are essential for the transmission of pain signals to the brain.

Prevention

Injuries from practicing yoga can be avoided in several ways. For example, the American Academy of Orthopedic Surgeons recommends always exercising with a certified and experienced yoga instructor. A good instructor will help you correct the yoga poses to avoid injuries. Always start slowly when you perform yoga movements, especially if you are new to practice. Start by warming up the muscles before doing yoga doing gentle exercises, such as a quick trot on the treadmill or other aerobic exercise. This helps to warm the tissues of the joints to prevent injuries. Stay within your limits when you perform yoga exercises. If a movement causes you pain, simplify the movement or rest until the next position.