The innate side effects of Professional runners due to injuries and high stresses.

The incidence of injuries varies according to whether the runner is a professional or an amateur. In both cases, however it is on the rise.

For a runner the injury may occur in the following parts of the body.

• The foot and the ankle.

The lower extremities and the spine account for 50% of injuries. The foot suffer from repetitive high strain and, in the long run , it suffers from muscular imbalance, losing its arch.

The fat pad at the heel wears away and inflammation of the tissues of the sole occur. Spur formation occurs in the heel bone. Constant impact wears the ankle. Recurrent sprains are common and the injury lasts a while. Poor footwear and ill-fitting shoes are other factors that can cause injuries. Inflammation of the Achilles tendon is frequent. Athletes cannot stretch the tendon properly in Asanas.

• The Knee.

The knee is an usual site of affliction, accounting for 30% to 40% of injuries. The constant pounding action thins down the cartilage, leading to premature degeneration of the joint. More than tears of the cartilage, the extensor mechanismof the knee is frequently sprained. The quadriceps muscle suffers recurrent sprains. Inflammation occurs in the patellar tendon as it absorbs the constant impact of the pounding force. Athletes with genu varum (bow legs)

Or genu valgum (knock knees) are more affected than others as the weight transmission is along different lines instead of the perpendicular pathway.

The inner surface of the patella and the anterior surface of the femur on which it rests are prone to friction and inflammation. This can lead to premature wear and tear of the structures.

• The lower back, the hip joint and the cervical spine.

These account for 10% to 20% of injuries. Stiff lower back and cervical spines are very common in runners. The hip joint is also affected to some extent as the inner groin muscles are frequently sprained. The more frequent site of pain is the lower back, even with proper training. This is not surprising as the lumber spine is the recipient of compressive stresses that are transmitted by the heavy pounding action. In order to absorb the impact, the muscles contract at the moment of impact and with constant use, remain tight all the time. This leads to chronic stiffness and pain, and a sudden movement tears the fascia and the disc. As the disc stiffens it becomes more prone to injury.

Yoga and the runner:

The endurance capacity of athletes cannot be retained for long periods. If an individual is involved in the sport because of preference, it is a different matter but if it is for the sake of health yoga is a better option.

Yoga is not damaging to the system and maintains health to the optimum level and also repairs the injuries incurred in the respective sport. Millions of joggers push their systems every day not realizing that enhancement in circulation can be achieved without strain by just a single asana. Yoga is a non irritative method of stimulation. For example the back bending asanas in the yogic system stimulate the entire system non-irritatively. The nervous system is quietened in yoga. This kind of strength is essential for the runner whose system is constantly in a state of noise. Yoga gives rest to the system, allowing better performance. Rest need not mean cessation of activity. Passive exercise is also a form of rest. Though the runners legs are very strong, they are not as stretched as in yoga. Their muscles become more resilient after yogic training and they can run without repeated sprains and tears.

The dog pose is particularly valuable as it stretches the Achilles tendon. Asanas such as Trikonasana, with the heel pushed into the wall, hanumanasana, and seated forward bends with the foot dorsiflexed are invaluable for this purpose.

Standing in uttanasana with the foot on the semi circular brick and standing poses done with the heel pushed into the wall are all invaluable for the calf muscles cramp.

The tibia is another area where stress builds up to the extent that many runners suffer from sore muscles on the front of the bone. Practice of virasana removes the pain from the muscles. Runners, walkers and joggers can suffer from the “compartment syndrome”. There is in between some muscles in the legs, a strong partition known as fascia. This provides a kind of anatomical division between muscles.

The virasana cycle in different positions protects the shock absorbing capacity of the knees and ankles. The knee joints are greatly benefited by the practice of virasana. Padmasana gives great relief from the trauma of the run and one can actually feel the relaxation as it is being practiced. Both padmasana and virasana squeeze different parts of the knee joints with a massaging action. The quadriceps muscle , which so often suffers cramps and strains is kept healthy by asanas like hanumanasana, virasana, and its variations in different positions of standing, kneeling and prone.

The cervical spine, though placed distant from the lumber spine nevertheless suffers from the impact of running. The trapezius and the muscles of the shoulder and arm are tightened in the maximum effort achieved during the run. This prevents proper shock absorption and the muscles become hard. Sprains and aches are the most common complaints. Correction of the running techniques and practice of inverted asanas like head stand and shoulder stand give the necessary strength and suppleness to the neck and trapezius areas. The heart and lungs are rested periodically by sputa virasana. Uttanasana with the arms folded between events provides quick recuperation.

In a nutshell the runner should prime the body with the practice of yoga even before learning the basics of running. The entire body of the runner will be moulded by the practice of asanas everyday.

Below mentioned are a few common sports and games whose players can benefit through our website. Also there will be a section for executive people and people from the cultural world.

1. Under Yoga and Sports we have

   Running, All kind of Jumps, All types of throws & Cycling

2. Under Yoga and Games we have

   Cricket, Football, Tennis, Martial Art, Boxing, Wrestling, Archery, Shooting, Squash, Golf, Hockey, Weight lifting, Gymnastics. Swimming, Rowing

3. Yoga for Dancers.
4. Singers and Musicians.
5. Yoga for executives.
6. Yoga can be real fun for children.
7. Yoga for pregnant woman.

High, long, triple and the pole vault.

The movements in the various jumps are always done in a manner that uses one leg excessively. The high jumper for example uses the left or right leg to jump off the ground and the body is tilted to one side in the process. The repeated use of the same side of the of the body results in asymmetry and aches and pain starts.The groin muscles are opened only on one side and the hip joints are also subjected to a one sided strain.In the case of a long jumper the launch is with the same leg day after day and that leg alone is the stronger of the two. Similarly with the hip joint and the paraspinal muscles of the back. The hamstrings of one leg are used excessively while the other leg is passive.

For a runner the injury may occur in the following parts of the body.

The practice of using both sides of the body should be inculcated in athletes as soon as training is started. Unless ambidexterity is achieved the body suffers.

For the jumpers asanas which open up the groin like upavishta konasana and baddha konasana, samokonasana and sputa padagusthasana are very useful to prevent imbalances. Hanumanasan optimizes muscle usage in the triple and long jumper. The pole vaulter stresses the muscles of one hand, usually the left to vault over the bar. The deltoids and the triceps of the left hand are overused. The body is also twisted to one side to achieve the final jump. The only way to counter this unequal stresses is to train the body on both sides. Balancing asanas are useful for the vaulter to train both sides of the body for load bearing. In particular one sided balances like vasishtasana and kasyapasana train the sides of the body and the Latissimus dorsi muscles .

Pranayam relieves fatigue makes the body light and releases tension at the time of the jump.

Below mentioned are a few common sports and games whose players can benefit through our website. Also there will be a section for executive people and people from the cultural world.

1. Under Yoga and Sports we have

   Running, All kind of Jumps, All types of throws & Cycling

2. Under Yoga and Games we have

   Cricket, Football, Tennis, Martial Art, Boxing, Wrestling, Archery, Shooting, Squash, Golf, Hockey, Weight lifting, Gymnastics. Swimming, Rowing

3. Yoga for Dancers.
4. Singers and Musicians.
5. Yoga for executives.
6. Yoga can be real fun for children.
7. Yoga for pregnant woman.

The throws-discuss, javelin, shotput and hammer.

All throwing events use only one arm. In that arm, only a few muscles are used all the time, and in the long run, the imbalance between the overused and underused muscles gives trouble. In throwing the discuss, for example, the palm of one hand is constantly folded, and the other palm is not used. The muscles on the palm are always compressed. The arm that throws is used with a violent fling, and this overstretches the outer triceps and the deltoid junction, and the bottom of the inner armpit area along with the chest. In course of time the muscles become loose. If stretched over the head, the used arm will move better than the unused arm. The trapezius and the lattisimus dorsi are also over streched making the used shoulder and the side of the neck appear longer and broader. The real discrepancy is seen when such an athlete performs the asanas.

Movements to stretch the palm and improve blood circulation are essential. The athlete will benefit if training is given to both sides of the body. Asanas like adho mukha svanasana, hand stand , elbow balance, sarvangasana, with its variations in arm positions, different kinds of balancing postures, are all useful for the athlete to redress imbalance of usage. Not to be omitted are the backbends which exercise the shoulder joints in various positions, removing discrepancies of stretches.

The javelin thrower suffers similar to the discuss thrower. The biceps are more strained in this event, the angle of throw being different. The shoulder joint is violently pulled from the socket along with the scapular muscles. In the discuss throw , the scapular muscles suffer from a semicircular strain while, in the javelin, they suffer a linear pattern of strain.

The asanas that help the javelin thrower are the same as for the discuss event.

The shotput throw is the one that gives the maximum strain to the shoulder joint and associated muscles and ligaments. The heavy fling causes overstretching of the ligaments and muscles.

In the hammer throw as both the hands are more or less involved the strain on a single hand is less. Yet the shoulder is dragged forcibly.

The most common problem in all these events is that of the spine being rotated always to the right. The excessive strain on the facet joints results in an uneven and premature wear and tear and a scoliotic deformity. Lateral bends and twisting asanas are useful to prevent the strain on the sprain and maintain healthy evenness of usage. Pranayam with emphasis on exhalation, is important as the throw will be easier during the exhalation.

Below mentioned are a few common sports and games whose players can benefit through our website. Also there will be a section for executive people and people from the cultural world.

1. Under Yoga and Sports we have

   Running, All kind of Jumps, All types of throws & Cycling

2. Under Yoga and Games we have

   Cricket, Football, Tennis, Martial Art, Boxing, Wrestling, Archery, Shooting, Squash, Golf, Hockey, Weight lifting, Gymnastics. Swimming, Rowing

3. Yoga for Dancers.
4. Singers and Musicians.
5. Yoga for executives.
6. Yoga can be real fun for children.
7. Yoga for pregnant woman.

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One of the world's most popular game today, and also a very injury prone game. Awareness of the need for prematch conditioning is greater than before.

The Batsman

The right handed batsman has to constantly bend the body forward and incline the spine and the eyes to the left. The left hip always projects along with the left shoulder. The right shoulder is always lower than the leftand the clavicular area is hollowed out on the left. Both the trapezii are contracted. The inner knee is prone to more weight bearing along with the inner ankle.

The shoulder will benefit by backward extension on the bar and shoulder stand and its variations, along with back bends and hand stand. Asanas which work on the knees turn the spine to the right, push the hip to the right, open the right shoulder and flatten the clavicular area are to be practiced. Forward bends cool the body which is exposed to the sun for long hours.

Long hours of standing will be relieved by performing viparita karani on the wall, followed by sputa virasana with pillows under the thighs. Back bends give the batsman the energy needed to play for many hours without tiring.

The bowler

The bowler suffers from hand, spinal, knee and ankle problems and exhaustion from constant running. The entire spine is always turned to one side with or without force.

The trapezius of the non dominant shoulder is constantly contracted and this forms a nodule in the long run. The cervical muscles are turned to the same side all day, and rotational asymmetry occurs. The knee and ankle on the non used side can take excess weight at the time of completing the movement. Excessive wear and tear of the spine occurs and can cause degenerative changes.

All standing poses with emphasis on using the non dominant side are helpful for the spine, knee and ankle. Trapezius action relieves the pain in the shoulder and the nodule can be shrunk. Rotational movements such as standing marichyasana and bharadwajasana give relief to the neck. Extension of the neck on the rope , holding the bar behind the back and back bends with rope give relief to the neck and the shoulder. Hand stand and elbow stand with towel underneath are useful to provide extension for the hands. Inversions, forward and back bends are all needed. Back bends give the necessary endurance to the pace bowler.

The fielder

Fielders do not suffer so much from postural problems. The close quarter fielders flex their spine hips and knees constantly. Exposure to the sun and loss of fluid and salts deplete energy. Passive inversions and sputa virasana greatly relieve fatigue.

All cricket players need endurance and strength. All pranayamic techniques are useful. To prevent heat exhaustion sitali is beneficial. The wicket keepers posture leads to problems with the bladder and prostate being constantly pressed upon. The abdominal organs are pressurized. To neutralize this, specific asanas should be practiced in addition to other general asanas. Back bending postures are the most useful.

Below mentioned are a few common sports and games whose players can benefit through our website. Also there will be a section for executive people and people from the cultural world.

1. Under Yoga and Sports we have

   Running, All kind of Jumps, All types of throws & Cycling

2. Under Yoga and Games we have

   Cricket, Football, Tennis, Martial Art, Boxing, Wrestling, Archery, Shooting, Squash, Golf, Hockey, Weight lifting, Gymnastics. Swimming, Rowing

3. Yoga for Dancers.
4. Singers and Musicians.
5. Yoga for executives.
6. Yoga can be real fun for children.
7. Yoga for pregnant woman.

Though the most popular game is apparently a simple game but football's effect on knee are far from simple. Tears in the semi lunar cartilage are far more common in this than in any other sport. The knee is rotated outward with the additional strain of weight bearing. Add to this a sudden jerky movement and the torsional forces tear the meniscus. The tear can heal by fibrosis. If the tear is large the knee is prone to sudden locking, the most common complaint. The player tries to stretch the flexed leg and the movement is halted midway, suddenly and painfully due to the torn part of the cartilage getting jammed between the femur and the tibia as they glide over each other to complete the stretch of the knee. The cartilage can also become torn through its full length.

American Football

American football has a high propensity for injury. Players have permanently damaged themselves with transaction of the spinal cord. Strong concepts of safety have no doubt changed the face of the game but injuries still occur. Padding provided to all parts of the body is not the answer. A game should not result in recurrent injuries. Head on collisions have caused fractures of the cervical vertebra due to excessive loading on the column paraplegia. Injuries to other parts of the body also occur depending on the site of impact by the opponent.

Barring injuries, the main concern in this sport is one of exhaustion to the nervous system- to the senses. Inversions, standing inversions, seated forward bends, sputa virasana.

Viparita karani are all helpful to relieve strain in different parts of the body. Pranayam relieves the strain on the mind.

Below mentioned are a few common sports and games whose players can benefit through our website. Also there will be a section for executive people and people from the cultural world.

1. Under Yoga and Sports we have

   Running, All kind of Jumps, All types of throws & Cycling

2. Under Yoga and Games we have

   Cricket, Football, Tennis, Martial Art, Boxing, Wrestling, Archery, Shooting, Squash, Golf, Hockey, Weight lifting, Gymnastics. Swimming, Rowing

3. Yoga for Dancers.
4. Singers and Musicians.
5. Yoga for executives.
6. Yoga can be real fun for children.
7. Yoga for pregnant woman.

The serving arm is used excessively by tennis player, producing the speed of the serve. The other arm is grossly underused. The wrist also suffers the same fate. In the well used wrist the bones and muscles are firmer and larger. The forearm is thicker on the dominant hand. The rotators of the back are used more towards one side and the vertebra are twisted always to the same side. The excess stress creates spur formation on the vertebra. If the player has a habit of top spinning the ball, the inner elbow and wrist are overused. If the back hand stroke is single handed, the outer forearm and upperarm muscles are preferentially used. If double handed, the inner forearm and upper arm muscles of the helping arm are overused. The inner elbow is prone to inflammation if the player does not maintain adequate tension of the forearm muscles at the moment of impact – the so called “tennis elbow”.

The rear knee always takes more weight at the beginning of the serve. The foot on the other side suffers excess weight transmission at the end of the serve.

The shoulders are protected by movements in head and shoulder stands. The reverse namaste is valuable to prevent excess wear and tear in the head of the shoulder joint. Asanas like hand stand, dog pose, including the upward dog , balancing posess, inversions and unilateral balancing poses help relieve any pathology in the shoulder and the elbow. All standing poses help the player to be more limber on court, prevent malalignment and pain problems in different parts of the body. Back bends give the endurance needed as it is common to see players gasping at the end of the serve after many games. Forward bend asanas provide rest for the system both between and after matches. The ham-strings and Achilles tendonare kept elastic by asanas like like hasta and sputa padagusthasana. The knees are protected by virasana and padmasana. Pranayam helps endurance in long matches.

Squash

Squash is a typical example of a high impact sport. This sport is fast and forceful and the nerves get exhausted soon. The entire spine is used asymmetrically and with high impact. The shearing forces on the muscles are very forceful. Sprains of the spinal muscles are common. The shoulder ligaments are prone to becoming overstretched. Reverse namaste, salamba sarbangasana, half halasana and baddha padmasana are useful to retain the tightness of the ligaments.

It is important to practice resting poses like setu banda sarbangasana and passive forward bends to recover from fatigue. To protect the spine standing poses are invaluable.

Below mentioned are a few common sports and games whose players can benefit through our website. Also there will be a section for executive people and people from the cultural world.

1. Under Yoga and Sports we have

   Running, All kind of Jumps, All types of throws & Cycling

2. Under Yoga and Games we have

   Cricket, Football, Tennis, Martial Art, Boxing, Wrestling, Archery, Shooting, Squash, Golf, Hockey, Weight lifting, Gymnastics. Swimming, Rowing

3. Yoga for Dancers.
4. Singers and Musicians.
5. Yoga for executives.
6. Yoga can be real fun for children.
7. Yoga for pregnant woman.