How do you support students and clients with connective tissue injuries (sprains, strains, etc.)? Joint pain? Muscle loss? Rehabbing after illness or injury?
Considerations and resources here.
Research Shows that, at a Cellular Level, the Body — including Muscles — is Intelligent
We tend to separate the brain and the muscle — the brain does the thinking; the muscle does the doing. The brain takes in complex information about the world and makes decisions, and the muscle merely executes… But a new study shows how the molecules that build structures, i.e., the muscle, can themselves do both the thinking and the doing. The study was published in Nature.
Contents
Vocabulary
Connective Tissue Injuries: Sprains, Strains, etc.
Joint Pain
Muscle Loss, Rehab After Illness or Injury
More
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Vocabulary
CRAMP — Involuntary contraction of one or more muscles; also called muscle spasm [source]
DELAYED ONSET MUSCLE SORENESS (DOMS) — Muscle soreness or pain that begins a day or two after exercise (not during or immediately after) [source]; it’s a result of exercise that causes micro-traumas in muscles, and is a natural part of muscle building [source]
EDEMA — Swelling caused by fluid retention [source]; often pools in feet, legs, or ankles, due to the gravitational pull downward, but can be experienced in other parts of the body
GENERAL ADAPTATION SYNDROME (GAS) — A name for the natural process of muscle building; the body interprets micro-traumas in muscles and fascia as a result of intense exercise or a change in exercise “as a sign that more muscle strength is needed, so, it goes to work to repair itself, rebuilding the tissue to make it stronger” [source]
HERNIA — A tear in a muscle or other tissue that lets part of an internal organ bulge through it, often in the intestines; may notice a bulge (that is constant or comes and goes) with or without other symptoms [source]
HIATAL (STOMACH) HERNIA — A hernia that occurs in the upper part of the stomach, pushing up through the diaphragm [source]
INGUINAL HERNIA — A hernia that occurs in the abdomen near the groin area; weak abdominal and groin muscles are likely a major contributor [source]
LYMPHOEDEMA / LYMPHEDEMA — A chronic increase in “collection of lymphatic fluid in the body, causing swelling, which can lead to skin and tissue changes; the chronic, progressive accumulation of fluid… exceeds the capacity of the lymphatic system to transport the fluid” [source]
MUSCLE SPASM — See cramp
MYOPATHIES — Muscular disorders
SARCOPENIA — Significant muscle loss [source]
SPRAIN — Overstretching or tearing of a ligament; most common location is the ankle joint [source]
STRAIN — Overstretching or tearing of a muscle or tendon; most common locations are the hamstring and lower back [source]
TENDINITIS / TENDONITIS — “Inflammation of a tendon resulting in pain, swelling, and the loss of joint function; most often caused by repetitive motion injuries but may also be due to an infection or inflammatory disease” [source]
Connective Tissue Injuries: Sprains, Strains, etc.
About
Forms of connective tissue include tendons, ligaments, joint capsules and fascia. Learn more here.
Sprain refers to overstretching or tearing of a ligament. The most common location for a sprain is the ankle joint. Symptoms include bruising, pain, swelling, and limited range of movement. [source]
Strain refers to overstretching or tearing of a muscle or tendon. The most common locations for a strain are the hamstring and lower back. Symptoms include muscle spasm, pain, swelling, and limited range of movement. [source]
Tendinitis / tendonitis refers to “inflammation of a tendon resulting in pain, swelling, and the loss of joint function; most often caused by repetitive motion injuries but may also be due to an infection or inflammatory disease.” [source]
The symptoms of a sprain and a strain are very similar. That’s because the injuries themselves are very similar. – Kimberly Holland & Dr. Katie Mena MD, Healthline, Is It a Sprain or a Strain? Tips for Identification link
See Also
Foot Pain (includes plantar fasciitis, which is a microtearing of fascia and sesamoiditis which is inflammation of tendons)
Remedies & Support
Adaptive Yoga (See below)
Bromelain [source]
Comfrey [source]
Compression [source]
Elevation [source]
Ice [source]
Practicing Yoga with Injury
When an injury is not severe, you can find a range of motion within the yoga poses that can help you heal from your injury and rebuild your practice. Even if an injury prevents you from doing the full posture, this does not matter. Minimizing yoga poses while still understanding their general direction of movement is a significant practice… Obviously there are injuries that are so severe you have no choice but to rest the injured area. But this does not mean that you have to give up yoga completely. In these times, practicing through visualization, working with your breath, practicing restorative poses, and meditating are all very beneficial.
Rodney Yee, Moving Toward Balance, 2004
Bromelain is an Extremely Well-Researched Supplement, Showing Treatment Success for Connective Tissues Injuries and Much More
In the medical world, bromelain has traditionally been used as a potent anti-inflammatory and anti-swelling agent. Researchers have also shown that it has fibrinolytic, antiedematous and antithrombotic properties, meaning it helps prevent blood clots, edema and swelling… Additionally, recent studies have found evidence that this enzyme may stop lung metastasis, which suggests that bromelain can be used to treat a wide variety of diseases, potentially including cancer. A look at the scientific literature, which includes 1,600-plus articles evaluating the medicinal benefits of bromelain, shows that it has been used to treat a wide range of health problems, including connective tissue injuries, such as ACL tears, sprained ankles, tendonitis, allergies, arthritis, joint pain and osteoarthritis, digestive issues like heartburn or diarrhea, cardiovascular disorders, asthma, autoimmune diseases, cancer, sinus infections, surgical trauma and slow healing of skin wounds or burns, poor absorption of drugs, especially antibiotics, and symptoms due to taking medications.
Adaptive Yoga Principles & Considerations
Repetitive, simple movement in the pain-free range of motion is a fundamental tactic. More movement is introduced gradually as pain diminishes.
Stress and the nervous system are key components of virtually every situation. It’s essential that teacher and student have a very clear understanding of the vital role of the nervous system and how it can relate to the manifestation and relief of symptoms and conditions.
Start from where the person is.
Know whether movement increases or decreases pain.
At first, avoid movements and positions that place stress on affected body part. As student progresses and pain diminishes, movements can be introduced gradually.
Dynamic movements that alternately bend and stretch can help with stiffness and avoid stress sometimes caused by static positions.
Joint Pain
An Inflamed Joint Should Never be Pushed, Stretched into Pain, or Worked Vigorously
What should a teacher do if a student arrives at class with an already inflamed joint? A common example is a sprained ankle, which is painful, swollen, hot, and may be red... The bottom line is that an inflamed joint should never be pushed, stretched into pain, or worked vigorously, because the risk of increasing or prolonging the inflammation is great. It’s much better to train your students to respond to the inflammation in a way that promotes health... If you move and stretch and work an inflamed joint, you’ll likely cause repetitive microtrauma, which disrupts the healing process and may actually cause more damage. So when dealing with inflammation, encourage your student to work vigorously on other parts of the body, and to choose poses that keep the inflamed joint relatively quiet until the pain and swelling have receded significantly. This is not to say you shouldn’t move the joint at all: Mild, unforced movements help the healing process by circulating the blood to ligaments, tendons, and muscles, and by circulating synovial fluid to [joint] cartilage. However, if the inflammation or pain is severe, or the problem is showing no improvement or is even getting worse, [refer your student to a qualified provider].
About
Connective Tissue Injuries above
Remedies & Support
Adaptive Yoga: Teach students to how to keep attention on the inner experience, about the differences and implications of sensation vs. pain, plus how to modify poses for pain-free range of movement
Bruise extraction (medicinal herb packs) [source]
Ice or cold therapy and/or contrast hydrotherapy (alternating hot and cold)
See many additional considerations in Connective Tissue Injuries above, and in Nearly 200 Health & Wellness Techniques & Healing Therapies
No Joint Pain Should Be Your Rule
If there is pain in or around a joint while practicing yoga or other movement, [it's likely the client is either] 1) overstretching connective tissue, such as tendons and ligaments (which are designed to stabilize joints and will cause a joint to become hypermobile if overstretched), or 2) compressing the joint surfaces, which can contribute to arthritis. So No Joint Pain should be your teaching rule. – Julie Gudmestad link
Blood Stasis
Dr. Tse explained that a large part of the cause of joint pain is blood stasis in the joints. If it happens to reside in the moving parts of the joint, even if it is as small as a grain of rice, once your movement reaches that particular point, you will feel the persistent pain. Blood stasis in the ligaments or joints blocks the microcirculation in the area, preventing fresh blood from nourishing the ligaments. As a result, they gradually harden and age prematurely. The elasticity of ligaments is crucial to joint health as all joint movements depend on the expansion and contraction of these ligaments. Healthy ligaments are akin to new rubber bands, fully elastic, enabling the joints to move freely. However, as ligaments age, their elasticity diminishes. For example, when you extend your calf muscle to perform a kick, the ligaments are subjected to greater strain, often resulting in pain... When a ligament ages, it will appear white when viewed on an X-ray image. Depending on where this whitish projection falls on the femur or patella, there will be different interpretations. If it is on the inside, Western medicine will usually diagnose it as wear and tear — if it is on the outside, it will be diagnosed as a bone spur. Therefore, it is always diagnosed as either the bone being worn or bone spurs causing the pain. However, this may not be the case — blood stasis could be the root cause. — Jennifer Bateman & May Cheng, The Epoch Times, A Non-Invasive Ancient Remedy for Joint Pain link
Muscle Loss, Rehab After Illness or Injury
"Muscles are far more than just a source of strength"
Skeletal muscle, the body’s largest organ, impacts health and longevity. From regulating hormones and blood sugar to boosting brain health, muscles are far more than just a source of strength... Muscle plays a key role in managing our weight because it enhances metabolism, using calories more effectively; regulates glucose, so we are less likely to store calories as fat; and balances hormones, to keep us in better overall metabolic health... Muscles are crucial in regulating glucose levels. During exercise, muscles use glucose for energy, lowering blood sugar levels. Excess glucose can convert to fat, leading to weight gain... Muscles produce and secrete hundreds of hormone-like substances that influence various physiological processes... “We need to change the paradigm of medicine and think about muscle as medicine,” Dr. Lyon said... She recommends resistance training and a “protein-forward” diet to combat muscle loss. Resistance training promotes muscle growth and maintenance, while protein supplies the building blocks for muscle repair and growth.
See the full lesson for the rest of this section, and more.
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See the full lesson for more support on the following musculoskeletal issues.
On each page, the contents list provides a valuable overview of the subject’s scope, plus jump-to links for quick and focused research.
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tysm!! i found this very helpful for my own body!