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YahooYou're in your yoga class, breathing, listening to the body's messages and not pushing it to a place of pain; which, at the time, feels wonderful. Days later you bend over to pick something up and realize that everything hurts. You scan your mind to figure out exactly what it is you did to yourself and whisper your yoga teacher's name under your breath.
Sometimes we think we haven't worked our bodies at all in yoga class until days later when we realize we did much more that we had originally thought.
You aren't alone!
There are many times (even for yoga teachers) we push just a tad too far without realizing it and pay for it later on. For those who are extremely flexible this rings true mostly because the body will "go there". For the inflexible you are forced to listen to your body because it just won't go there just yet.
Regardless of flexibility if you've injured yourself or can feel your workout days later there are things you can do. Having sore muscles after working out is called delayed onset muscle soreness or DOMS. DOMS can occur anywhere from 3 to 5 days after exersion
Here are some tips on what to do if you are suffering from DOMS.
Keep the joint moving gently
Although rest is suggested moving the joint or muscle group is essential. Loosely speaking its all about the brain or more specifically the nervous system.
If you stop moving the area the parasympathetic nervous system tells the brain, "Red alert! There's something wrong there!" The brain will continue to receive messages of pain and discomfort. Sooner or later it will begin to seize up on you and the discomfort will last longer.
If you move the area gently the sympathetic nervous system sends messages to the brain that the healing process can begin.
Move it, even if it hurts.
Ice it
Probably 90% of the time ice is the best thing for an injury (the other 10% heat will help).
If there is inflammation and soreness chances are you have too much heat surrounding the injury. In TCM (traditional chinese medicine) you would be told there is too much fire. Ayurvedic medicine would say there is too much Pitta (fire) in the body.
How do you put out a fire? Not by adding more heat! Cool it off with an ice pack or any frozen goods (a bag of peas is good) from your freezer.
The trick with ice is to not go overboard. Be sure to only keep it on for 10-12 minutes at a time. If you go beyond this time period you will end up doing the opposite of what you wish to achieve. The muscle will begin to contract which in turn will create more discomfort and chances are, more pain.
Elevation
Get it up!
Elevating the injury will help to bathe it with fresh blood and oxygen; two of the best healers. When the limb or joint is lowered the healing process will begin.
Legs up the wall pose: http://www.yogajournal.com/basics/1140 is one of the best suggested for any injury in the body.
5-10 minutes of elevation is all you should need several times a day.
NOTE: Inversions are not recommended for women during or prior to a menstruation cycle or duing pregnancy as it will increase blood flow.
Consider a homeopathic remedy
While we are waiting for the injury to heal we can also use homeopathics. Arnica Montana (most commonly shortened to Arnica) is best to help remove inflammation and pain.
You can take Arnica orally (available at most health food stores) or use a topical creme.
If you use Arnica orally be sure to follow the directions on the bottle or better yet visit your local Homeopath for further instruction.
If you are using Arnica Montana topically be sure the skin is not broken; it can turn a body toxic. Provided there are no open sores you're safe. There is no scent to it and you can use it as many times a day as needed.
There are other choices too for example peanut oil or olive oil massaged onto sore muscles daily will help. However it is much greasier than the Arnica option and sometimes will not penetrate the skin deeply enough to access the issue.
Again ask your health care professional what they would recommend for you.
Get help
Sometimes we need help from another care practitioner, why not consider: chiropractic, massage, accupressure, accupuncture or talk to your yoga teacher? All will offer good sound advice and be able to help you along your healing journey.
Major subluxations (spinal misalignment) of the spine for example should be taken seriously. You may need to see a chiropractor to put the spine back in proper alignment. Most will take X-rays to see exactly what is happening.
Other forms of treatment are excellent also; even a visit to your family physician may be in order. But keep in mind utilizing Eastern and Western medicines are best for overall health and wellness.
"It's far easier to get strong slowly than it does to heal quickly," my teacher used to say. And she's was so right!
The first step to dealing with injury is to avoid it all together; listening closely to physical messages. Even with the best intentions sometimes we do push ourselves further than our bodies are ready to go.
Remember 'no pain, no gain' does not apply to yoga. However, the phrase 'use it or lose it' does!
Tammy Lawrence-Cymbalisty is the owner of TLC Services A Certified Yoga Teacher, HypnoBirthing Practitioner and Reiki Master. She is the Author of How to be Soul Strong: a user's guide to life on planet earth which can be found at http://www.howtobesoulstrong.com
View more information and all guides by Tammy Lawrence-Cymbalisty
