Yoga practice, what to do after injury?

The most important thing to understand the injury is to understand the type of injured tissue

1. The healing time of the tendons connecting muscles and bones is 6 - 8 days

2. Ligaments connect bones to bones

3. Bones

4. Cartilages

Causes of injury

1. Pressure

2. Nutrient intake

3. Health status/overload

4. Age

5. Bad skills

6. Insufficient warm-up exercises/the most important project

respiratory

Breathing can cool the nervous system and relieve some of the tightness in the muscles. Even if people feel tense and stressed at work, deep and even breathing will help them calm down and reduce pain, cramps, and possible deepening of injury caused by panic. situation,

inflammation

Inflammation is a reaction in which body tissues are damaged, which may mean increased blood flow to the injured area, allowing white blood cells to clear dead tissue and carry out the treatment process. In order to control excessive redness, replace damaged tissue, and avoid pain, it is absolutely necessary to apply ice (heat) to the injured area immediately

The first step in injury management

1. REST rest to avoid stress in the injured area

2. ICE ice apply to the injured area with ice or soda treatment

3. COMPRESSION Ice apply an elastic band to the injured area, which will penetrate into the affected area as liquid.

4. ELEVATION Lift the affected area higher than the heart, which can allow liquid to flow out to the outside, or reduce the pressure of blood in the blood vessels (especially if the injured area is on the ankles and feet). When the affected area appears paralyzed, the ice compress should be removed. The ice compress time depends on the size of the affected area. Ice water (block) will relieve inflammation and redness, and paralysis the affected area can solve pain and muscle cramping problems.

How to tell if acute injuries require immediate medication

If you experience any discomfort or after acute injury, a dispensing prescription will be required

1. Feel (hear) the sound of explosion or rupture at the same time when you are injured again

2. Deformity of the injured part

3. 25% or more of the area loses function

4. Feeling nausea/vomiting/dizzy or fainting

5. Multiple pain

How to return to yoga after injury

Effective treatment methods: Maintain the number of scars on injured tissue to a minimum, and also arrange the fibers of the injured tissue and maintain pressure. The main purpose is to maintain functional scars.

Back to practice: Don't let the same area get injured repeatedly

Return to practice as early as possible, do only non-painful postures, do some stretching and strengthening exercises after the injury has healed (as aggressively as possible), and do some postures after 2 - 4 weeks (depending on the injured area). You may feel uncomfortable, but it will not hurt. If you do too much and too fast, you will hurt the area again, resulting in more scars, loss of function or more. (Editor in charge: Teng Yun)