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Acute Achilles tendonitis and bursitis. How to practice yoga then?

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Acute Achilles tendonitis and bursitis. How to practice yoga then?

Wait for the inflammation to pass before you start stretching your legs. Avoiding pain and stretching should become your main rule. Focus on loosening up!

Hi! I have acute Achilles tendonitis and bursitis. Therefore, the orthopedist and physiotherapist forbade me to perform asanas that strain my legs. I don’t want to give up a yoga practice, but I don’t want to hurt myself either. Please help.

Acute Achilles tendonitis and bursitis

It is very good that you do not underestimate the problem and want to follow the recommendations of specialists. Yoga can help you here, but you should listen to your body and do not overload it.

Massage and rolling is also yoga!

The first stretching and relaxing positions should be included in your exercise program only after the inflammation has subsided.

Massage and other techniques of working with soft tissue will improve blood circulation, nourish damaged tissues and relax tense muscles.

In this situation, you can be tempted to use a roller for auto massage – sometimes painful, but effectively supports regeneration and removes muscle tension.

Of course, as I mentioned, you can do such a massage if you no longer have inflammation.

Acute Achilles tendonitis and bursitis

Finally, the “asana” kit for you that supports therapy.

First of all – work with a sciatic-shin muscle group (semi-hamstring, semi-membranous and biceps thigh muscle).

Asanas should be performed carefully, preferably with additional support, so as not to lead to too much stretching, which can eventually lead to the muscle shortening and tense even more.

Stretching asanas

Choice of stretching asanas (arranged according to the degree of difficulty and intensity of stretching):

Acute Achilles tendonitis and bursitis

  • Vrksasana – Tree Position (slender muscle);
  • Baddha Konasana – Position of a tethered angle (it applies to the slender muscle to a small extent, so this asana is good at the beginning; the greater the extension of the knees, the greater the stretching of this part);
  • Utthita Trikonasana on a block with a bent leg – triangle (slender, semi-tendon and tailor muscle);
  • Prasarita Padottanasana – Intensive stretching at the legs (semi-tendon muscle, slender);
  • Parivrtta Janu Sirsasana – Head-to-knee position (semi- tendon muscle)
  • Eka Pada Bhekasana – One-legged frog (semi-tendon muscle)
  • Upavistha Konasana – Planted angle (slender and semi-tendon muscle)
  • Supta Virasana – Lying hero (tailor muscle)
    tendinitis
    Fortunately, there is a whole range of asanas that we do not do in a standing position.

Wait for the inflammation to pass before you start stretching your legs.

For now, I suggest focusing on the upper torso. Perform different hand positions in selected asanas, e.g. sitting ones.

Try to keep the following actions for five breaths:

  • Hands folded in front of the namaste gesture;
  • Hands folded in namaste on the back;
  • Hands raised, joined or disconnected;
  • Hands bent at the elbows, palms with the gripping part on the shoulder blades (right on the right, left on the left);
  • As above, but hands crossed on the shoulder blades;
  • Hands clasped behind the back, straightened, as far as possible from the torso.
  • Remember not to set your foot in the “flex” position at the moment (when the toes point towards the body, the Achilles tendon stretches more).

Also, avoid asanas that will especially violate structures around the tendon!
As you can see, you have a lot to choose from. Avoiding pain and stretching should become your main rule.

Focus on loosening up!

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