6 Yoga Poses to Relieve Pain from Sports and Injuries

There’s a good chance that you have heard about some of the benefits of participating in yoga: increasing your fitness and relaxation levels and curing numerous medical conditions, just to name a couple. While yoga cannot cure ALL medical conditions, it does offer a multitude of relief for musculoskeletal issues and pain, as well as improving flexibility, strength, posture and balance, which can aid in the prevention of sports-related injuries. To stay healthy, active and engaged in sports, athletes must use proper methods for preventing overuse injuries and ensure longevity. Here are 6 poses to increase strength and relieve any pain caused from sports injuries:

6 Yoga Poses to Relieve Pain

  1. Cobra (Back pain). Lie face-down on the ground with your forehead resting on the floor and hands on either side at the middle of your ribcage. Bring your legs together, pressing the tops of your feet into the floor. Reach back through your toes, lengthening your legs, and slowly draw your elbows close to your ribcage. Using your back strength, lift your head and chest. Take 5 to 10 deep breaths and gently release back to the floor.
  2. Wall Plank (Elbow and shoulder pain). Stand and face the wall with your feet hip-width apart. Place your hands on the wall with your arms extended and slowly lean forward. Let your body rest on your hands while keeping your arms and body in a straight line, slowly bending your elbows and inching closer and closer. When you start to feel discomfort, slowly push back to standing.
  3. Rear Arm Lift with Strap (Shoulder pain). Standing, set your feet hip-width apart. While holding the strap in one hand, place both arms behind your back, pulling your shoulders in to grasp the strap with both hands. Make sure this is in a COMFORTABLE position for you. Slowly bring your hands toward each other, opening up the chest as your shoulder blades move toward one another. Also, be sure to breathe as you continue to adjust your shoulders.
  4. Butterfly (Hip pain). Sitting on the floor, bring both soles of your feet together, keeping the knees wide so that your legs form a diamond-like shape. Slowly drop the weight of your legs while keeping your back straight and shoulders relaxed. Breathe deeply.
  5. Supported Warrior (Knee pain). Standing, lay your hands on the wall at shoulder height. Push your right foot forward so the toes are touching the wall. Bend your elbows as if you’re trying to push the wall out of your way. Keeping this same position, step your left foot a few steps behind you, slightly bending the (left) knee to the floor. Hold for 15 counts. Then, slowly straighten the left leg and bend the right knee. Switch leg positions and repeat.
  6. Standing Forward Bend, Variation (Hamstrings). Standing, cross your right ankle over your left. Bend your knees slightly and fold forward, placing your hands on the floor in front of you. If you cannot reach the floor, place a chair or block in front of you to lay your hands on. Reach your “sitting bones” toward the ceiling, moving your ribs away from your pelvis in order to keep your back from rounding. Hold for 30-60 seconds, then repeat, placing your left ankle over your right.

We hope these 6 simple exercises help get you on the road to recover with your sports injuries. Be sure to check out the yogajournal for more information on yoga poses and how they can prevent or relieve pain. And also, always remember to consult with your doctor before trying a new exercise program.

For optimal results in relieving sports related injuries, or any injuries for that matter, be sure to pair these exercises with the appropriate pain management product. Have questions about which product is right for you? Give us a call at 419.678.4979 and we would be happy to help!

 

Resources:

http://www.yogajournal.com/article/lifestyle/play-it-forward/

http://www.active.com/fitness/articles/yoga-poses-to-prevent-the-top-sports-injuries

http://www.prevention.com/fitness/yoga/yoga-poses-relieve-aches-and-pains

http://www.webmd.com/balance/news/20131230/what-yoga-can-and-cant-do-for-you?page=2

4 Ways to Properly Manage Knee & Ankle Pain

Therapist attending to injured sportsmanSports and other recreational activities can create overwhelming strain on our bodies. Young athletes often experience joint and muscle pain as they push themselves to improve performance. In terms of location, knee and ankle strain is a common complaint and can lead to serious injury. Knowing how to quickly address these aches and pains when they surface will help keep you healthy and active.

4 Ways to Properly Manage Knee & Ankle Pain

  • Use Ice Correctly. Most of us have heard time and time again that ice is a great way to deal with pain, but it’s also important to use ice properly in order to maximize the benefits. Ice is beneficial for decreasing inflammation and swelling. It also lessens muscle cramping or spasms and allows you to alleviate the pain. Avoid using ice immediately before physical activity, if the pain or swelling involves a nerve, if you are prone to hives from cold or if there is a wound/sore on the skin.
  • Use Heat Correctly. Now that we know there are times when ice is beneficial for managing pain, it’s important to understand when heat can also be used. Heat increases circulation, inflammation and is most useful when warming up stiff or scarred tissues before stretching. Because heat can increase swelling, it’s important not to overuse it or use it after physical activity when inflammation is already heighted. Also, avoid heat immediately after an acute injury or when they body temperature is elevated from fever or heat stress.
  • Apply Pain Relieving Gels. Topical pain killers, or analgesics, are sprayed on or rubbed into the skin over painful muscles or joints. Although all are designed to relieve pain, different products use different ingredients. Check with your doctor or pharmacist about which cream is best for your specific symptoms. Make sure you never use them with a heating pad, as this can damage the skin.  Also, don’t apply them under tight bandages or onto wounds and damaged skin.
  • Utilize TENS Therapy. Transcutaneous Electrical Nerve Stimulation (TENS) is a drug-free and noninvasive treatment for pain. It works by placing electrode pads on the area of pain. Mild electrical currents generate heat to relieve stiffness, improve mobility and alleviate pain. This treatment is believed to stimulate the body’s production of endorphins or natural pain killers. This therapy can be used for both acute and chronic pain conditions but should definitely not be used by anyone with a pacemaker as the electrical current could interfere with the operation.

Local parents often ask me what it is they can do to help their young athlete manage their sports-related aches and pains. The methods of pain management I recommend definitely depend on the severity and duration of the injury, but I also strongly urge parents to have their child properly evaluated by their family doctor.

Stop by New Visions in Coldwater to see our line of pain relief products that can benefit you!

5 Signs Knee Pain is Interrupting Your Daily Living

Person holding knee from painMany times we ignore knee pain and think it is just part of aging. Or maybe we did too much the day before that caused stress on the knee joint. However, knee pain can lead to arthritis and over time that arthritis can cause loss of mobility. How do you know when to address pain? What are signs – regardless of your age – you should look for?

5 Signs Your Knees are Not Healthy

  1. Changes in Pain.

    If you are waking up and feeling soreness in your knee, maybe there is a problem. After a night’s rest you should feel refreshed, not tangled and sore. A sure sign there is a problem is waking up day after day with joint soreness in your knees.

  2. Changes in Appearance.

    If you are seeing redness, swelling, and your knee feels tender to the touch, there is a problem. This could lead to arthritis and needs to be addressed immediately. Especially after an injury this needs to be checked. Nothing worse than sore knees that seem to be better until you do something, and then they are red and swollen immediately after the activity.

  3. Losing Your Range of Motion.

    Finding it difficult to perform daily tasks that used to be easy? How do you adjust? Sometimes we compensate for knee pain and don’t realize we have an issue. When you are losing range of motion of daily tasks, there is a problem with your knees.

  4. Deformation of the Knee Joint.

    Sometimes your knees start shifting due to age or activities you engage in on a daily basis. The knees can point toward each other and look knock-kneed or away from each other and look bow-legged. It happens, and when it does, it can cause pain in the knee joint and be a precursor to arthritis.

  5. Popping, Cracking, Locking, and Buckling.

    Is your knee a bit noisy when you bend or locks when you stand straight? Does your knee buckle when you climb a set of stairs? These are signs something is not right! It is time to get it checked out before your knees gets worse.

The above signs are warnings to you something is up, the knee is not functioning properly, and you need to get your knees examined by a physician soon. When your knees are failing or starting to make life less mobile, maybe it is time to investigate a lift chair to help with mobility and keep your independence while living.

 

Last week a daughter brought her elderly mother into the store shopping for a lift chair because her mom has been struggling to get up out of her old recliner ever since the arthritis in her knees was getting worse.

 The daughter could tell that her mom was having trouble and decided that it was time to invest in a new chair. We showed both of them the variety of chairs that we have on the showroom floor, and let her try each one on for size. We found the one that fit her best and was most comfortable for her. We showed her how simple it was to operate – two buttons, an up and a down. She found it very easy to use! When she was ready to get out of the chair we simply raised her up, and all she had to do was walk up out of the chair.

 She was amazed how easy it was to get up and her knees didn’t bother her when she did it! She loved it, and we were able to deliver her new chair the same day!

 Are your knees causing you trouble with mobility? It is time to check out a lift chair and make life easier. Stop by New Visions where we have many lift chairs to choose from. We’re offering $50.00 off this month!