Lessons Learned Through Injury

Like many people, I struggle with hypermobility issues. My joints are more likely to slip out of place, my ligaments strain or tear more easily, and it takes longer for my muscle to build tone. In short, hypermobility makes me more prone to injury.

A few weeks ago, I unseated (subluxed) two ribs while taking a full bind in revolved crescent lunge. They slipped in and out of place so quickly that I barely realized anything had happened. There was a little soreness, but I finished practice without much trouble. It was a few days later, when reaching to pick up something, that the ribs slipped out again and the actual pain began.

If you've never had a rib injury, let me assure you that they are no fun. I'm finally getting to the point where I can breathe normally and lift my arm overhead without pain, but it may still be a couple of weeks before I can get back to my mat for a modified practice.

While I'd prefer to learn in other ways, injuries like this can be great teachers.

Here are six lessons I've learned through injury:

1. Patience is key to recovery

Your body takes time to heal and pushing too hard will only bring on a setback. Healing takes even longer as you get older or if you have certain conditions, like hypermobility, but injuries do heal in time. Be patient with yourself and adjust your expectations. Pay attention to gradual improvements and know that minor setbacks are a normal part of healing.

2. Physical therapy is important

Time and rest will heal many injuries, but physical therapy may get you there faster. It can also ensure you heal properly and help prevent re-injury. A physical therapist can use massage, ultrasound, TENS therapy and more to work out any problems in your supporting muscles as well as the injured area. And, if you want to see improvement, do the at-home exercises! They really work.

3. It's okay to take a break from a physical practice

While recovering from an injury, you may have to skip vinyasa and other exercise routines for a few weeks. It's hard to take a break, especially when it's a big part of your regular routine, but sometimes it's what you need. In the meantime, you can focus on your physical therapy exercises and look for other ways to stay healthy, such as improving your diet or trying a more gentle form of activity.

4. Yoga is more than a physical practice

An injury may keep you from an asana-based class, but it doesn't stop you from trying other forms of yoga like meditation and pranayama (breath control). My current physical therapy involves breathing exercises to isolate different parts of the ribs and my experience with pranayama has really helped me master them. Meditation is helping with both the pain and with the emotional frustration of dealing with an injury.

5. Starting over can build a stronger foundation

Through previous injuries, I know that getting back on the mat can feel like starting over. Yet, the lessons you learn through healing and physical therapy can help you rebuild your practice on a stronger foundation. A few years ago, a neck injury taught me that I wasn't engaging my back properly in vasisthasana (side-plank). I had to go back to dropping my knee for awhile, but as I worked my way back onto stacked feet, the pose became steadier than ever.

6. Slow and steady wins the race

As you recover from an injury, it's easy to see how slow, steady progress will help you get back on your feet. Pushing too hard may cause a setback, but resting too much won't encourage your body to heal. Set small goals for yourself and do your physical therapy exercises every day. It's the small steps that gradually lead you back to full health.