Lower Back Yoga Poses
• Sudden onset of strong pain is less common during yoga/walking unless sprinting or taking a sudden extended movement of the leg. This type of injury can leave the area mildly sore for a few days, with some limping. Severe cases require the use of crutches, and produce noticeable bruising and swelling in the muscles occasionally a rupture. In this case, see a doctor.
• Pain that includes the hip above the ischial tuberosity and the hamstrings is often related to nerve injury. The pain will be along a long portion of the muscle and difficult to define. Sitting and particularly driving may irritate the injury. If the hamstring pain continues below the knee, it is almost certainly related to the nerve.
• There are three long muscles that originate at the ischial tuberosity and travel down the back of the thigh attaching below the knee, on the back and inside portion of the upper leg bone. One of these muscles has a second muscle mass that originates from the back of the thigh bone itself. They join together and become one strand called the biceps femoris.
• These muscles extend across 2 joints, the hip and the knee, and have many possible areas of irritation. As the knee extends to its almost straight position, the muscle contracts to control and restrain the forward momentum. This type of contraction is stressful to muscles. At this moment, the position of the hip will influence the length of the muscle. The muscles in the front of the thigh (quadriceps) are pulling the knee into a straightened position with great force, while the hamstrings oppose this motion with less strength. The greater the range of motion, the greater the stress.
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• Hamstring Yoga Injuries most commonly occur at the ischial tuberosity or at various places in the muscle strands usually in the middle. Sometimes the bone can be injured, which can take a long time to heal. Where the muscle connects to the ischial tuberosity there is also a bursa, which is a fluid filled sack of connective tissue protecting the hamstring. Bursitis at this spot is common.
• The most common cause is continuing to yoga and walk after the muscle has become extremely fatigued. Muscles will work like slaves until they are so weakened and irritated that they suffer tears in the areas that are overworked. Gradual and regular increases in workload, with rest in between, stimulates the tendons, muscles, and their origins to grow stronger, adapting to more stress.
• Over-stretching is a common cause especially when the hamstring is fatigued or has become irritated. During one stretching session the pain can move from a milder middle muscle soreness to a serious ischial tuberosity injury.
• Overstriding, especially with the pelvis rotated forward, is a very common cause. Strong stomach muscles keep the pelvis straightened and the ischial tuberosity slightly closer to the knee. There is less stress on the hamstrings in this position.
• Weak hamstrings relative to the quadriceps (front thigh muscles) can put more demand on the hamstrings.