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Want to start my yoga practice again
Hello doctor.. im a advance yoga practitioner.. i do advance hip opening postures (middle split,side split , standing split) without any pain . But from last 4_5 days i was having pain and tightness in gltues maximus and medius .. i stopped my hip opening practices took rest, doing gentle stretches like butterfly ,knee to chest ,markatasana kind of stretches...
I'm good now.. so i want to know that when I can start my hip opening practices again...
And i want to order a hot pad so should I order hot pad or hot compression.. both are same or different i don't actually.
Thank you 🙏☺️
Answers (15)
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Please do strengthening of muscles crossing over your hip joints bilaterally.
Do not use any hot pack as only focus should be on strengthening. Further stretching and hot pack fomentation will cause elongation of muscles which are already weak.
You can practice with a minimum frequency onces your pain subsides only to maintain the flexibility and form of your yoga practice.
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You might have opened your hip too much. Give it a break.
Next Steps
Take a break.
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Yes you can hot pad
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First stop talking to Physiotherapist like this as if your more smarter than us ok ....
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First of all would like to know more about the pain such as the origin, as in how did it start suddenly, did you overstretch? Or are you able to recall a particular mechanism of injury? Without assessing you, Wont be able to tell when can you return to your activity.
Ice is always used in Acute scenarios, i.e, When your pain or injury is fresh, or has occured within the last 72 hours such as an ankle sprain or a muscle strain. Whereas hot on the other hand is used more for chromic scenarios, such as a long standing low back pain. Take care👍
Next Steps
Consult a Physiotherapist
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Better you avoid it 2week
And go for ice pack twice a day and hot fermentation once a day
It will be enough
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Kindly focus on streching exercise and then u can go strengthening ex for hip joint
.Hip adduction and abduction ex, squeezing ex of gulutes muscle .
Next Steps
don't take wt bearing ex .
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You can use hot pack..
You should do proper warm up and cool down while doing yoga asanas .
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Let the pain reduces completely, thrn do gentle stretching before starting exercises.
You can use either hot pad or hot compression.
Hot compression of water is more beneficial.
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Dr. Puneet Yadav (PT)
Sports and Musculoskeletal Physiotherapist
19 yrs exp
Lucknow
You can start your hip opening exercises right away !!
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Mr. Chinna Kondaiah Ballekuri (PT)
Physiotherapist
18 yrs exp
Hyderabad
Better give complete rest for next 2 weeks then start
Stretching exercises
Strengthening exercises
Use Hot pack Application for 10-15 mins 2-3 times a day
Next Steps
Visit Nearest Physiotherapy clinic for complete assessment and treatment if the pain still persists
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Dr. Ingelala Uma (PT)
Physiotherapist
14 yrs exp
Nellore
Priority is to reduce the pain by hot water application after that gently stretching and strengthening exercises to continue for hip and hamstrings.
While starting asanas make sure ur doing warm up and cool.down exercises before and after asanas.
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Dr. Avijit Das (PT)
Sports and Musculoskeletal Physiotherapist
4 yrs exp
Kolkata
You need an online consultation for best diagnosis and treatment.
Next Steps
Don't apply a hot pad that is not the solution for your problem.
Health Tips
hip joint strengthening exercises and stretching exercises.
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Ms. Shefali Gandotra (PT)
Physiotherapist
20 yrs exp
Jammu
You can order any . in your case hot pad will go more better be coz of thick fascia layer of gluteus muscle. . continue with ur stretching exercises n then u can go for strengthening of hip. Work on hamstrings also
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Ms. Srijona Chetri (PT)
Geriatric Physiotherapist
6 yrs exp
Bangalore
Kindly focus on your strengthening part for better results.
Yes ,..both hot pad/hot compressor seems to be same.
Better go for Hot pack .
Thank you
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