Sexiest Yoga Poses
• The biceps femoris tendon attaches to the top of the outer lower leg bone (fibula). It travels behind the knee on the outside. It can easily be felt when the knee is flexed. Its job is to help flex the knee and slow it down when it is straightening. It is the connection point between the lower leg and the lateral hamstring muscles, the powerhouse of the hamstring group. When the knee is overextended, or pulls too hard against resistance, it becomes aggravated.
• Massage of the IT band above the knee is effective. Using a foam roller is an efficient way to achieve this. Jeff suggests rolling for 5 minutes before a run/walk, 5 minutes after a run/walk and 5 minutes before going to bed. There is less benefit from massage with a biceps femoris injury, but an experienced therapist can use special techniques that may speed up the healing process.
• IT band stretches can help recovery, but are valuable to prevent recurrences after the injury.
• Supination should be eliminated, and in fact temporary overpronation may be needed. Choose a shoe with more lateral motion control. If neutral cushioned shoes are already being used, consider a shoe in the lateral stability category or a trail shoe for roads since they usually have firmer outer edges to prevent ankle sprains, and the structure reduces stress on the lateral knee as the foot rolls forward. If it is obvious that overpronation is already present, or if you are experiencing other Yoga Injuries such as medial shin pain, do not do this. Shoe experts in a technical yoga store can help you in choosing the right model.
Sexiest Yoga Poses Photo Gallery
• Avoid hills and faster yoga. Try to get a stride evaluation to identify causes such as overstriding. (Jeff conducts yoga form evaluations at his retreats and yoga schools).
• Elastic knee sleeves will sometimes help and there are straps designed for IT band Yoga Injuries that help mild Yoga Injuries.
• When IT band injury is no longer present with daily activity after a rest period of 2-3 days, try a test run/walk. If there is immediate pain-stop. If it is comfortable, continue for 15-20 minutes only. If it begins to hurt before 20 minutes-stop. If 20 minutes is fine, wait a day to see if the pain increases afterward. If so, take another 1-2 days of rest/treatment and take a more liberal ratio of walking to yoga for 10 minutes. If the trial workout is successful, add a few minutes to the workout and try it again. Continue this progression, but if the injury returns, repeat the process. See a doctor if you have tried all of the treatments, and pain returns. It is best to yoga every other day and avoid any activity that could aggravate the injury.
Note: Jeff has had great success in returning clients to yoga by using liberal walk breaks from the beginning. He recommends starting back on the first yoga with a ratio of 10-15 seconds of yoga followed by 45-50 seconds of walking. With shorter yoga segments, the body can often continue to run, while the injury heals. See the section in this blog on Run-Walk-Run.
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