By Faye Martins
What can yoga teachers do to prevent joint injuries in class? As yoga moved from a spiritual practice to a fitness craze, the injury incidents naturally began to climb. Factors such as students with pre-existing injuries, “no pain, no gain” classes, overcrowded studios, overzealous students, and aggressive instructors have all contributed to an increase in injuries. Over the last few decades, yoga participation worldwide has grown exponentially. A 2012 survey published by Yoga Journal showed that yoga practitioners in the United States had reached over 20 million compared to the 2008 numbers, which were 15.8 million.
Skeletal Injury Prevention
It is no wonder that the potential for injury in yoga has been appearing in news headlines. Teachers should have student safety policies in place to prevent joint injuries. However, there are a variety of ways to injure oneself during asana practice. Joint injuries are among the most common. The body is comprised of different types of joints, which include hinge joints, gliding joints, and ball-and-socket joints.
• Hinge Joints: Particularly vulnerable in yoga are the hinge joints, which are the knees and elbows. In a yoga class, hyperextension is the most significant risk of injury to hinge joints. However, it is visually accessible to assess when a student is hyperextending a joint and explain to him or her how to counteract by bending the joint out slightly. Slowing movements down and avoiding hyperextension greatly help prevent joint injuries within the knees and elbows.
• Gliding Joints: Certain asanas pressure the gliding joints, which are the wrists and ankles. Offer props to students with wrist problems to relieve pressure in weight-bearing poses like the Downward Dog. Also, explain that not all the weight should rest on the heels of the hand. Advise students to press down with their knuckles and spread their fingers.
The lotus pose is the clear winner for ankle discomfort. Suggest that students with weak ankles practice a modified lotus pose. In addition, students may need to use a wall or chair as a prop for balance poses until the stabilizing ankle muscles have strengthened.
• Ball and Socket: Many poses can strain the ball and socket joints, which are the hips and shoulders. It is widespread for people to tense up and shrug their shoulders in specific postures. Instruct students to keep their shoulders back and down. Most yoga-related hip injuries are due to pushing too far into a pose. Stress the non-competitive nature of yoga and encourage students to listen to their bodies.
Advice for Teachers
Do not allow late entries to classes. Students who are late to class present the highest risk to themselves. They often show up after the opening announcements and warm-ups. Additionally, they are usually new to Asana practice, and you know nothing about their health condition. New students bring fresh energy to our classes but often lack knowledge about health conditions and potential risks due to movement.
How would you like to shake hands with a student after a challenging Vinyasa class while she mentions that she is almost five months pregnant? It happens! If anything goes wrong, who are they going to blame? Know the current physical condition of each student before you teach a class. How else would you know if a student had osteoarthritis of the hip?
Final Thoughts
During the warm-up, it is a good idea to assess your students and visually look for potential joint issues. From there, you can suggest modifications that will aid in injury prevention.
While preventing joint injuries is extremely important, we must do our best to help students understand that pushing and impatience cause many injuries in life, sports, and Yoga practice. If a student tries hard enough in pranayama practice, there is potential for harm. Our mission is to keep students out of harm’s way.
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Charbonnier C, Kolo FC, Duthon VB, Magnenat-Thalmann N, Becker CD, Hoffmeyer P, Menetrey J. “Assessment of congruence and impingement of the hip joint in professional ballet dancers: a motion capture study.” Am J Sports Med. 2011 Mar;39(3):557-66.
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Konopinski MD, Jones GJ, Johnson MI. “The effect of hypermobility on the incidence of injuries in elite-level professional soccer players: a cohort study.” Am J Sports Med. 2012 Apr;40(4):763-9.
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