Sprains & Strains: What Yoga Teachers Need to Know

Trish Corley Author

Do you know the difference between a sprain and a strain?

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What is the difference between a sprain and a strain? Does it matter in yoga?

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If you're reading this article, it's probably safe to say you care about the wellbeing of yourself and your students. Sprains and strains are amongst the most common injuries that occur in day to day life. And yes, they can occur during a yoga practice too. That being said, yoga can also be useful for preventing and healing from sprains and strains. But before we get into all of that, it's important to understand what each of these types of injuries is!

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Distinguishing Between Sprains and Strains

To effectively support our students, we must first grasp the differences between sprains and strains. Put simple, a sprain occurs when ligaments—the resilient tissue connecting bone to bone—are stretched or torn, often around joints. On the other hand, a strain involves damage to muscles or tendons, the components responsible for generating force and facilitating movement. 

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Let's dive a little deeper into each:

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Recognizing Sprains:

Sprains, being injuries to ligaments, often occur around joints and can lead to swelling, pain, and limited mobility. Ankle sprains are very common and this is in part because the ankle provides for various movements and relies on the ligaments to control the amount of movement. Often, while walking a person steps on an uneven surface and the ankle "rolls" beyond it's normal range of motion. The job of the ligaments are to prevent excess movement. When the force it too great, the ligaments "overstretch" and sustain a tear. 

These tears of the ligaments are what we refer to as sprains and there is a standard grading system to better define the injury. 

Grading for ligament strains:

• Normal: No tear
• Grade I: Tearing of only a few fibers of the ligament. In general, the ligament is in tact, but it's injured .
• Grade II: Tearing of several fibers of the the ligament. The ligament is still held together, though it has a true tear in it. 
• Grade III: Full tear. The two ends of the ligament are no longer in contact with each other. 

The higher the grade, the more severe the injury is. 

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Recognizing Strains:

Remember, strains are injuries to the muscle or tendons. Tendons are the part of the muscle that attaches to the bone. In other words, you can think of the muscle as the contractile tissue that creates the power and strength to move and hold yoga postures. The tendons are the tissue that attach the muscle to the bone so that the bones move when the muscles contract. 

When a person experiences a strain, they typically report pain, muscle spasms, and a sensation of tightness in the affected area. Strains may result from overexertion, improper use of muscles, or sudden, forceful movements. In the context of yoga, strains can manifest when practitioners push their muscles beyond their current limits, especially during intense stretches or challenging poses. Muscle and tendon strains are graded in a similar fashion to sprains with a higher grade indicating a more severe injury. 

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Grading for muscle/tendon strains:

• Normal: No tear
• Grade I: Tearing of only a few fibers of the tendon or muscle.  In general, the tissue is in tact, but it's injured.
• Grade II: Tearing of several fibers of the the tendon or muscle. The tissue is still held together, though it has a true tear in it.
• Grade III: Full tear. The two ends of the tendon or muscle are no longer in contact with each other. This is rare and most common in the Achilles tendon. 

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Ok, let's get to the big question: Is it safe to practice yoga with a sprain or a strain?

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The short answer is yes! And it may be necessary to adapt some things! 

As we explored in recent articles and in depth in the Teach Yoga to Students with Injuries Course, it's important to talk to a student who has an injury and learn a bit more. 

If you know when the injury occurred, you can consider the stages of healing they are in to help guide them on how much force the injured area should be given. It's also important to find out if they have been given any restrictions. It's quite common for people to experience grade I sprains and strains and not seek out medical advice. In such cases, you can encourage students to take it easy, but to also load the injured area to tolerance without a significant increase in pain. 

When someone sustains a grade III sprain or strain, it's likely they will need to truly rest the area, and most likely will have plans to undergo surgical repair. In such cases, people can practice yoga to keep the rest of their body moving and to benefit from the calming aspect of yoga for overall healing. They may need a lot of help figuring out how to adapt their yoga practice as to avoid any stress on the injured area. 

As for grade II sprains and strains, it can be a little more difficult to guide students, and this is why communication is key! When a student confides in you about a strain or sprain, it's essential to approach the conversation with empathy and understanding. Acknowledge their discomfort and assure them that, with the right modifications and attention, yoga can be a tool for healing rather than a source of added stress.

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Guide students towards a mindful approach to movement. Incorporate gentle, therapeutic poses that promote healing without placing undue stress on the injured area. Gentle, slow, and controlled movements can alleviate tension and contribute to the recovery process. Sine yoga is a practice of mindful movement, it can truly help the healing process.

While yoga can be a valuable part of the healing process, it is also important to be truthful about what you know and what you don't know. I always encourage professional yoga teachers to know that a referral to a health care provider may be exactly what a student needs! comprehensive approach to their well-being.

In the realm of yoga teaching, the ability to support students through challenges like sprains and strains is a hallmark of a compassionate and knowledgeable teacher. By fostering open communication, providing informed guidance, and emphasizing the healing potential of yoga, you contribute not only to the physical well-being of your students but also to their overall sense of empowerment and resilience on their yoga journey.

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If you are a yoga teacher with a desire to confidently support your students with injuries, dive into the Teach Yoga to Students with Injuries Course. 

Know exactly what to say in conversations with students about injuries and pain.

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Categories: : Effective Teaching Techniques, Yoga Anatomy, Injuries & Yoga