Yoga
for Tendonitis
Tendonitis is the inflammation or irritation of a tendon
(the attachment of a muscle to bone). Excessive repetitive
movements most often cause tendonitis, but it can also be
caused by a minor impact on the affected area, or from a
sudden more serious injury. The symptoms of tendonitis are:
pain and stiffness, usually around a joint, which is aggravated
by movement. Tendonitis is usually a temporary condition,
but may become a recurrent or chronic problem.
The healing of tendonitis occurs in two main stages, acute
and subacute. Yoga supports the healing process in both
stages by activating the body’s lymphatic system and
by improving local circulation. Yoga is best used for healing
in the subacute stage of tendonitis, as well as for preventing
recurring bouts of tendonitis.
For acute tendonitis, rest the injured area for 4-6 days.
Do not perform any movements that require strength, aggravate
the injury, or produce any pain. Elevating the affected
area during the inflammation stage helps to control any
swelling thereby reducing the throbbing that often accompanies
acute inflammation. Inversion poses will be very helpful
to reduce inflammation by activating the lymphatic system,
and will also provide elevation if the injury is located
in the lower body. After the swelling has subsided (usually
after the first 48 to 72 hours), very gentle and slow range
of motion movements can be performed, but do not stretch
the muscles that trigger the tendonitis pain.
The subacute stage of tendonitis follows and lasts between
1-3 weeks. Gentle stretching is the first step of rehabilitation.
Stay focused on the breath and the sensations of the stretch,
but do not stretch to the point of pain. The next step is
to slowly and gently strengthen the muscles surrounding
and attached to the injured tendon. Begin with slow, gentle
non-weight bearing movements and gradually increase the
amount of motion and number of repetitions. As symptoms
resolve, gradually resume using weight-bearing movements.
Strengthening the surrounding muscles restores full support
to the effected joint and reduces the risk of recurrent
tendonitis. An adequate warm-up before and correct posture
during yoga is essential in this healing stage of tendonitis.
Once the acute and subacute stages of tendonitis or subsides,
preventing recurrences is crucial to avoid developing a
chronic condition. Developing conscious use of muscles,
correct posture and good alignment as well as reducing repetitive
movements are necessary. A regular yoga practice will address
all these needs, as well as keep the tendons in good health.
Care must be taken in yoga to not push or over stretch that
can injure or irritate the tendons.
Tendonitis can sometimes recur with a return to physical
activity, and prolonged bouts of this painful condition
can lead to a thickening or rupture of the tendon. Thus,
if the symptoms of tendonitis reappear, it is essential
to return to following the movement guidelines for the acute
stage.
A yoga practice should be used to supplement conventional
therapy, not replace it. Talk to your doctor if your symptoms
do not improve.
