Practice of therapeutic Yoga / sprain

Three weeks ago I got a sprained ankle break level 2. I'd like to know what asanas can do to regain the flexibility of the foot, how long more or less take me and if you'll stay well. The orthopedic surgeon told me that if not for the yoga would have been a broken tibia and fibula... Mª Carmen Fernández.

The first thing that is needed is prudence and patience. It is advisable to respect the time needed by the body to repair the affected tissues. It must be borne in mind that until around the fifth day do not begin to repair the injury (previously the body has made preparations to carry out), and this repair process can last from two to four weeks.

During this time, deposited tissue repair is very tender, with what exercises or asanas to put its structure in voltage can re-lesionar the area, delay recovery and even cronificarla. Thus, it is recommended to avoid the half-Lotus and so-called Lotus, since the position of the foot and ankle stretching lateral ligaments external commitment by the injury.

From the second to fourth week scar tissue will harden and being able to absorb more competently the mechanical stresses (process that can last for months, even exceed one year, according to the lesion). Thus, shall act with escalation as for the start-up tension of ligaments in asanas such as those just mentioned. Comment that from the second to fourth week it may be even interesting switch on these ligaments help the work of the physiotherapist to stimulate the appropriate orientation of new fibres of collagen in the scar area. However, you will have to avoid pain to make us not be sobreestirando SCAR and stimulating the chronicity of the lesion.

Limitation of movement

Characteristic is also the limitation of movement. The movement that is affected is usually the dorsal flexion of the ankle, the approach the instep to the tibia and fibula. We can also help the physiotherapist in its mission, from the fourth week approximately and provided that there is pain, doing asanas that put the foot in this position, as for example Malasaña. If you don't have enough dorsal flexion to maintain posture can one attached to a piece of furniture or object or you can place sufficient blankets from the floor to the buttocks to be able to rest comfortably on them. With the passage of time, fibrosis and connective tissue adhesions will relenting and allowing increasing amplitude of the movement.

Retrieve the proprioception

Another important aspect to keep in mind is that of proprioception, i.e., the ability to respond in an agile way to sudden and potentially harmful movements ankle. When a sprain, the ankle and foot proprioceptive system lost faculties: it is as if is "sleep" in a way that to a dangerous movement, such a setback, the muscles responsible for rebalancing the ankle quickly react with slowly, so the ankle exposed much more easily to injury. Alternatively, to a movement that should not a priori be aggressive, as down a few stairs, it can occur that muscles do not react in time to stabilize the ankle at the time in which the heel comes in contact with the next step and to twist us foot provocand onos a new sprain.

Balance postures

To encourage the proprioception (the capacity of the ankle/foot of rebalanced), is highly recommended to make balance postures such as the Tree (Vrikasana) on the affected foot. In such positions, the muscles of the foot and lower leg increase very significantly its activity, triggering a multitude of micro-movements to ensure the stability of the ankle and the body in this position. The result is an excellent training of the ability proprioceptive in the affected region.

Yoga prevented a greater evil

As you already moved the orthopedist, the practice of yoga you probably benefited since, at the time of the injury, your muscles reacted quickly with good coordination with the proprioceptive training. Due to the high mechanical intensity of bad gesture you did, muscle reaction could not counteract it entirely, and you injured yourself. But it is also likely that, if you don't have a good training proprioceptive thanks to yoga, you could have come to have a sprain grade III or fracture of the fibula or tibia.

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Alex monastery and Or Haleluiya

Alex monastery It is physical therapist, ostopata and posturologist with wide experience in the field of health care and teaching. He has been Professor at the Ramon Llull University in Barcelona of physiotherapy for more than one decade and has worked about five years as a therapist at the Hospital Sant Pau (aside from having his private practice for 20 years where he sees cases of all kinds). He is the author of the book Spine healthy (translated also to the Russian).

Almost 20 years has taught Anatomy, Physiology and pathology to yoga teachers, must be one of the first in Spain, and no doubt has a lot to offer when it comes to teach the more than 40 pathological processes studied in the training jointly with Or, as well as how to deal with them all them with therapy through movement.

Or Haleluiya It is a Yoga teacher, acupuncturist, master's degree in Psychology (UAB). President of the Spanish Association of Yoga therapy. Or began his practice at age 22 in the Iyengar method intensively for seven years, traveling widely to study with teachers known worldwide in this method. It has certified in Anusara yoga, restorative Yoga, and Yoga therapy. Or has made a couple of courses of dissection human in the universities in London and Scotland. It's regular writer of articles in different journals.

Or classes are exceptional by their masters to refine biomechanical of people practice yoga according to the skills and needs. It also has an original ability to tell stories of the Indian mythology related to the biomechanical studied in their classes that move and connect with the heart.

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By • 27 Apr, 2017 • Sección: Therapeutic Yoga