Previous Hip Injury and Yoga Practice

By Niki Vetten

Many people turn to yoga as a way of healing hip injuries that they acquired elsewhere. Some people find that their injuries improve with mild stretching and strengthening, but others find that their symptoms get much worse.

Hip injuries that are caused by traumatic events like car accidents or bad falls have a profound effect on overall physical alignment because of the fact that our centre of gravity is located in the hips. When the Sacroiliac joints become misaligned, body alignment shifts to compensate and can be the cause pain of anywhere from the head to the feet. Broken pelvic bones can deform the hips and change alignment permanently. Surgery in the hip area or damage to muscle structures after serious trauma can also alter the function of muscles at the hip.

As we recover from either a bone or a soft-tissue injury, the muscles in the hips tend to alter their natural usage patterns, resulting in muscle imbalances. Correct usage habits need to be retrained or they will persist and this is why a strenuous yoga practice can make symptoms worse – compensatory muscle usage habits are strengthened, not corrected. It is often very frustrating to deal with this kind of pain, because every doctor that a sufferer consults has a different opinion and treatment method.

Soft-tissue injuries can improve with the correct remedial exercise although with old injuries the body’s natural alignment may have changed after the injury and will need to be assessed and monitored. Body alignment can be very difficult to correct and requires perseverance and patience, or sometimes simple acceptance of limitation.

In yoga practice, excessive stretching can be counter-productive. Even if hips feel tight, intense hip-opening asanas should be avoided if they cause pain. Constant pain and tightness indicates that muscles are working incorrectly – it is not a sign that they need more stretching. Rehabilitation specialists find that balancing on one leg is helpful to retrain hip stabiliser muscles to work correctly. Exercising on unstable surfaces like wobble-boards or a Bosu ball stimulates the hip stabilisers neurologically. Standing balancing asanas like Utthita Hasta Padangustasana variations and bending the knee to squat without holding the big toe strengthens the hips. Practising standing balancing asanas on an unstable surface is a very effective way to correct muscle imbalances. More work needs to be done on the weak or dysfunctional hip, rather than just doing asanas once on each side. Lifting up onto the toes in Vrksasana can also be very helpful, if you take care to practise with good form and alignment. Good alignment habits for the hips will be looked at in my next post.

Reading sources: De Franca, 1996, Pelvic Locomotor Dysfunction Cook, 2003, Athletic Body in Balance

Author: Niki Vetten

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Here are some of the other articles posted here by Nikki Vetten:
  • Nerve compression in the neck, shoulders and wrists from yoga practice May 16, 2013 By Niki Vetten It is quite common for yogis, particularly women, to develop wrist pain and numbness or tingling in the whole hand or individual fingers, either when they are doing arm balances or Chaturanga or at night if they sleep with arms raised above the head although these sensations subside if the arm is placed ...
  • Sacroiliac Joints and Yoga March 11, 2013 By Niki Vetten Sacroiliac problems are common in yoga – Chiropractors consider the Sacroiliac joint to be the most common cause of lower back pain, more prevalent than disc problems. The Sacroiliac joint is believed to act as a shock absorber between the legs and the spine and although its movements are very small, restrictions at ...
  • Movement Habits and their Effect on Yoga Practice March 11, 2013 By Niki Vetten There are three particular movement habits in asana practice that either cause or indicate problems with the hips: These will be covered in detail in separate posts, to keep posts shorter 1. Allowing the hip to push out to the side and not maintaining a level pelvis in the horizontal plane – lateral pelvic ...
  • Knee Injury and Pain in Yoga March 9, 2013 By Niki Vetten Knee injury in yoga usually involves tearing the Meniscus, a double ring of cartilage between the Femur (thighbone) and the Tibia (lower leg bone) – either through carelessness – by practicing asanas with the feet and the knees pointing in different directions, or in Padmasana. It is also possible to overstretch the supporting ...
  • Lower Back Pain in Yoga Practice and the Lumbar Spine March 11, 2013 By Niki Vetten The Lumbar spine, unlike the lower thoracic spine, moves very little and should not be used during back extension movements, because the vertebrae or discs can be damaged. Any muscular imbalances between the hips, legs and lower back cause pain and restriction in the lumbar spine, and can ultimately result in injury. Hamstring ...
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