By: Robert Adams, PT, DPT, OCS
In our Boulder Physical Therapy and Lafayette Physical Therapy practices we often treat patients looking to improve pain and performance in their yoga practice. “Yoga Butt” is a common issue in yoga where one experiences pain with forward folds and hamstring stretches. This condition is also known as a proximal hamstring tendinopathy. This happens when the hamstring tendons that attach to your sits bones become painful and no longer tolerate normal activities without symptoms. When the tendon becomes chronically irritated it starts to experience degenerative changes that might increase the risk of additional strains or eventually a full tear.
Physical therapy can help with accurately diagnosing the condition and help the degenerating tendon become healthy again. Addressing this can not only relieve symptoms in the short term but also reduce the risk of future injury. Strength training and proper loading is one of the most effective treatments for this condition. One exercise that can help load your hamstrings to promote healthy tissue remodeling is a single leg deadlift (see video below).
Exercise is like medication where it’s not only important to have the correct exercise, but also the proper dosing. If dosed too little, the exercise won’t resolve symptoms or prevent the risk for future injury. If dosed too high, the exercise might increase symptoms in the short term. Working with a physical therapist can help you find the proper progression of exercises to help you return to your yoga practice and reduce the risk of future injuries.
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