NotSoZen YogaJen

First Yoga Class in a Year & Injury Update

Posted on: April 13, 2014

Me and my yoga mat after restorative yoga class

This is me after class, with my yoga mat over my shoulder.

On Thursday, my physical therapist cleared me for restorative yoga.

This has happened at least three times since the beginning of this year — my hip will start to feel a little better (I’ve had a hip injury for a year and a half and was diagnosed with a labral tear in my right hip last August), my physical therapist will say I can go to restorative yoga that week, and then before I can make it to a class, my hip will flare up again. So I have to take my PT exercise routine down a notch, slowly add back the more challenging exercises once my hip pain has calmed down, and make sure I’m OK doing those exercises consistently. Only then am I cleared again to go to yoga, at which point my hip flares up before I can make it to class.

On Thursday, my physical therapist said, again, that I could go to restorative yoga.

“Go tomorrow!” he said.

I’d been scanning yoga schedules for restorative classes so I’d be ready when this day came, and picked a Saturday evening class at a studio in Manhattan.

Technically, I haven’t been to a yoga class since last spring, when I tried a restorative class after having gotten a cortisone shot. But it feels like it’s been a lot longer because that one doesn’t even really count. It was labeled as a restorative class but it was pretty active, and focused on hip poses — they very thing I can’t do.

When I explained my injury to the teacher before class and said I might need some modifications, she hurriedly brushed me off, saying that I should be taking a private session instead, and she didn’t offer help or alternative poses during class. I could hardly do any of the poses, and was in pain afterwards.

I haven’t been to a yoga class since. And I haven’t been able to practice consistently, and without pain, since I got injured a year and a half ago.

This weekend I had a completely different experience.

Before class, I went up to the teacher and told her I had a labral tear and tendonosis in my right hip. I said that this was my first yoga class in a year, and I may have to modify things.

She told me that she had labral tears in both hips (!), and we talked a bit about this type of injury before class even started.

As opposed to the class I took last year, this restorative class actually was restorative, and involved a lot of props, holding simple poses, and relaxing. Throughout the class the teacher was very attentive, suggesting things I should or shouldn’t do, helping set up props to make my hips more stable, and making sure poses felt OK for me.

Being in a dark, candle-lit yoga studio, doing familiar poses, felt…joyful. And peaceful. Slowing down, taking deep breaths, chanting “Om,” being quiet and meditative and reflective.

But it was also a little sad. Remembering the way I used to practice yoga, the things I used to be able to do, the way I used to be able to move. And thinking about all the poses, like pigeon (which I loved) and headstand (which I hated), that I might never be able to do again. Being in that room was old and familiar, but also different and new.

Afterwards, I spoke to the teacher more and she was really helpful, sharing her experiences with her injuries and recovery process.

It was the perfect first yoga class for me to go back to — slow-paced and gentle, with a knowledgeable teacher who knew firsthand what I was going through.

Walking out onto the street, my yoga mat slung over my shoulder, I felt great. The class hadn’t exacerbated my pain, and it was something I could go back to. To begin my yoga practice again in this new way, that’s very different, but also kind of the same.

And an update since my last post in October

Shortly after I wrote that post, a coworker referred me to a physical therapist who specializes in hip pain whom I’ve been going to ever since, and building up my strengthening PT exercise routine. I was introduced to the foam roller. And I love it! I bought a giant ice pack.

After a few times, I stopped going to the basics Pilates class in the fall because my hip pain was often flared up. At the beginning of this year I was able to go back to Pilates and can make it to my weekly class pretty consistently now.

I’ve tried acupuncture which was recommended but it flared up my pain. I got two massages and one was fine and the other flared up my hip. Last September I tried going to a chiropractor who used Active Release Technique which also flared up my pain. So for the moment I’m staying away from soft tissue work and sticking to PT, Pilates, and now restorative yoga, too.

I read in a comment on this blog post that someone with a labral tear cut out wheat and sugar and felt better, and I was vaguely aware of having heard or read that gluten is inflammatory, so it makes sense that not eating it would help. A week ago I started an experiment of cutting back on gluten and sugar to see if that will make a difference.

At the beginning of last week I had two almost pain-free days where I could go through the day without an awareness of my hip. This felt amazing, and light. It reminded me how draining — physically, mentally, and emotionally — chronic pain is, and what a weight is lifted when it’s not there.

Towards the end of the week, the pain came back. Right now my hips hurt — I am definitely aware of them — and I still have some degree of pain more often than not. But I’m going to foam roll, do my PT routine, and ice while I watch The Big Bang Theory. This morning I went to my regular Pilates class. And last night I went to my first yoga class in a year.

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3 Responses to "First Yoga Class in a Year & Injury Update"

Hi Jen,
Thanks for your blog, I just found it. How are you doing?
I went through about 2 years of various issues starting in my knee, then feet, high hamstring area, then to my back and hips to be finally diagnosed with a partial tear in my left labrum and possibly in my left hamstring. I have been very active teaching dance fitness classes for over 15 years. My MRI showed the possible tears and I just had a cortisone shot as a diagnostic to see if all the pain I have been having is coming from my hip. I’ve cut back the number of classes I teach to 2 a week but now on a break for at least a month. Doctors and PT keep telling me I’m fine to teach as long as I don’t have pain during the activity. I have made many modifications and have no pain during. My pain usually comes later, or after sitting. Now wondering if I need to take a longer break or if I can even continue to teach.
I had been going to physio for 6 months but since I have been diagnosised with the labrum tear have not returned. My current PT doesn’t really seem to think I should do anything different in regards to stretching and strengthing with this diagnosis. I was wondering what your experience has been with PT and if I should seek out someone who specializes in hip? My doctor seems to think surgery will probably be the answer but I wonder if there is something I can do to prevent surgery.

Would you be kind enough to let me know who your pt is? Was recently diagnosed with a labral tear as well and live in nyc.

Also, have you thought about surgery?

Hi Jen,

I started reading your blog over the summer when I was diagnosed with a partial labral tear in my right hip. My injury also occurred from pushing my body too far during a yoga class.

How are you doing these days? I, too, am trying to avoid the surgery route and am interested to know if you’ve had any significant improvements since your last post.

Looking forward to hearing more about your journey.

Nicole

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