Plank Pose Yoga
• A few days off for healing in the early stages of an injury can reduce the time off from yoga dramatically.
• Finishing a yoga pose is OK unless the pain is very strong near the pelvis. We have seen a significant number of stress fractures at the femoral neck that require surgery if they progress. If runners insert recovery/rest early, only crutches are needed. This often happens in ONE event, with no previous pain.
• As mentioned above, many people elect to train very conservatively with mild lower adductor Yoga Injuries.
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But if they push too hard, the pain can move up to the origin and become a much more serious injury.
Outside of the Thigh from the Bony Knob on the Outside of the Hip, Going Down LATERAL THIGH PAIN
• This includes pain on the outside of the thigh from the bony knob on the outside of the hip, about 4 or 5 inches below the waist, down to the tendon of the iliotibial band. It does not include pain behind or in front of the hip knob.
• This pain is diffuse and achy except for that coming from the hip bone knob. That pain can be focused, deeply sore and sometimes fairly sharp. Pain on the knob can also result in a clicking or popping sensation once it is inflamed.
• The broad fleshy muscle on the outside of the hip has a thin tough layer of connective tissue that lies on the outside. Starting from the waist, this band narrows gradually and passes over the outer hip knob – a protruding bump from the hip bone (femur) called the greater trochanter. A bursa between the muscle and the greater trochanter is supposed to protect the muscle from irritation by the greater trochanter. The bursa is a fluid-filled connective tissue sack that sometimes becomes irritated, a condition called bursitis.
• As the fleshy muscle passes down below the greater trochanter, it blends with the iliotibial tract. This is a flat strap of connective tissue that continues down to the knee.
• Upper thigh pain is caused by extra tension on the fleshy muscle area against the greater trochanter. This is especially common when people sag into their hips and tilt when they absorb impact during gait. Wide hips, crossover gait, too much supination, training on a slanted surface, and having one leg longer than the other are causes. Less commonly, strong overpronation may produce irritation when the knees move together.