The U.S. Consumer Product Safety Commission says more than 5,500 yoga injuries are treated in emergency rooms and doctors' offices across the country annually. One of these injuries is ankle sprains, which occur as the result of overstretching or repetitive stretching of the ankle during yoga poses. Injury can also result with incorrect yoga form. If you think you might be suffering from an ankle sprain, discontinue yoga and contact your doctor.
Ankle Sprains
An ankle sprain occurs when you stretch the ligaments in your ankle beyond their normal range of motion. You can do this by losing your balance or failing to stretch prior to engaging in yoga. Symptoms of an ankle sprain include pain, swelling, bruising, limited range of motion and difficulty walking or participating in physical activity. The intensity of your symptoms vary based on the severity of your sprain. Serious sprains should be evaluated by your physician.
Treatment
Failure to treat an ankle sprain can result in chronic pain or instability of your ankle joint. Rehabilitation from an ankle sprain is very important. After injury, you should rest and stay off your ankle as much as possible. Apply ice in 20-minute increments throughout the day. Apply a light compression bandage to reduce swelling and attempt to keep your ankle elevated above your heart as much as possible. You might also take over-the-counter anti-inflammatory medications to relieve pain. Your doctor might recommend immobilization or the use of crutches. Physical therapy might also be used to increase strength and range of motion.
Injury Prevention
With many Americans turning to yoga for relaxation and a means of physical activity, it is important to practice yoga correctly. You should always stretch prior to participating in yoga. Pay special attention to your lower extremities to prevent ankle injuries. If you have underlying medical conditions, contact your doctor prior to participating in yoga. If you are new to yoga, take a class. Working with a certified yoga instructor can ensure proper form in yoga poses. Listen to your body and know your limits. Never perform any yoga pose that causes you pain.
Yoga Benefits
When performing yoga poses correctly, they can also help increase strength and flexibility in your ankles. Paula Kout, White Iris Yoga director in Evanston, Illinois, indicates that yoga can also help increase your balance. Increased balance can help reduce the risk of developing ankle injuries. Yoga can be used to prevent ankle injuries and improve performance in a wide variety of sports. Ankles tend to be tight due to athletes -- including basketball players and runners -- constantly overworking their shins. Tight shin muscles lead to tight ankle ligaments.
