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Preventing Athletic Injuries : Yoga and Soft Exercises

Written by
V. Jayashree
and medically reviewed by Shakti Mishra

Published on Dec 23, 2022 and last reviewed on Jan 27, 2023   -  6 min read


Athletes' crucial responsibility is to create and implement efficient techniques that can limit the chance of injuries or lessen their impact on performance.


Professional athletes are more likely to experience many types of traumas and injuries; in some ways, this risk is intrinsic to their line of work. As a result, professional athletes' performance largely depends on their capacity to employ effective injury-prevention techniques. The methods that can achieve this objective include yoga and gentle workouts. One should pay close attention to how yoga affects the body physiologically. In addition, these techniques can have psychological advantages for athletes who need much attention. Overall, yoga and gentle exercises can assist professional athletes in reducing their chance of suffering from different traumas and stress levels.

What Are the Common Injuries of Athletes?

1. Plantar Fasciitis

  • One of the most common sports injuries to the foot is inflammation of the plantar fascia, a band of tissue that runs along the bottom and connects the heel bone to the toes.

  • The plantar fascia can become overly tense due to strain from repeated foot impacts, stiffness in the Achilles tendon, ankle, and calf muscles, and other factors, leading to microtears and inflammation.

  • Running and sports involving leaping, such as soccer, football, golf, tennis, and volleyball, are popular among these groups. As a result, the heel or sole may experience pain, which is usually worse when one first gets out of bed in the morning.

2. Knee Injuries

  • Due to the knee's complexity and the amount of stress and wear it experiences throughout most athletic activities, have assigned it to the category for potential problems.

  • As well as cartilage ribs, dislocations, and fractures, anterior cruciate ligament (ACL) injuries are extremely frequent.

  • The treatment of knee injuries can occasionally include surgery and be excruciatingly painful. However, once more, warm-up stretches, excellent posture, and appropriate cushioning and bracing can lower the risk of a knee injury.

3. Iliotibial Band Syndrome

  • The iliotibial band (IT band), a thick band of fascia that extends from the top of the outer hip to just below the outer knee, is one of the most frequent causes of knee discomfort in athletes.

  • The hip muscles that the IT band attaches to contract often, causing stress along the band. Additionally, the IT band might become less able to move freely across the underlying thigh muscles, which restricts knee mobility.

  • In this case, running or walking might induce friction that thickens and binds the tissues, pulling on the knee and inflicting discomfort.

  • It is common among athletes who play basketball, tennis, soccer, and cycling.

  • Symptoms include discomfort in the outside hip or thigh, soreness behind the knee or down the outer calf, swelling around the knee, and popping or snapping noises with knee movement.

4. Rotator Cuff Inflammation or Tear of Shoulders

  • The rotator cuff comprises four muscles that stabilize the upper arm bone in the shoulder socket and allow shoulder rotation.

  • Due to trauma or repeated action, the tendons of these muscles can become inflamed or torn, especially when combined with weakness in the muscles that support the shoulder blade and hold the rotator cuff in place.

  • Swimmers, yoga practitioners, rock climbers, golfers, and tennis players frequently experience this.

  • It can produce a variety of signs and symptoms.

What Are the Benefits of Yoga and Soft Exercise in Preventing Athletic Injuries?

  • Yoga aids patients in easing lower back discomfort and tightness in their muscles.

  • Increases range of motion and mobility.

  • Sport-specific training balances this so one can move more efficiently while using less energy.

  • Aids in fostering bodily awareness.

  • Aids athletes in developing hip extension, knee flexion, and shoulder flexibility

  • Yoga includes a range of gentle movements necessary for stretching tendons and muscles.

  • They can help a person be more ready for various circumstances that might occasionally result in injury.

  • Yoga is one of the methods for treating the signs of injury-related discomfort.

  • Yoga can benefit people who experience persistent discomfort.

  • Utilizing these workouts is essential for improving muscular flexibility and torque, which helps prevent various ailments.

  • Other studies have provided descriptions of yoga's positive effects on a person's physical health.

What Are the Various Yoga Poses and How Does It Prevent Injury?


1. Reclining Hand-To-Big-Toe Pose (Supta Padangusthasana) - Stretches the hamstrings and the entire connective tissue that runs along the back of the hip, thigh, and calf, which pulls on the sole when it becomes tight.

  • Pose: While lying on the back, raise the right leg and secure a strap around the ball of the right foot.

  • Keep the head and shoulders on the ground and grab the strap with both hands. To make this posture easier, bend the left leg and place the foot on the ground.

  • So might bend the knees if necessary, but keep it close to the belly and softly press the ball of the right foot against the strap. Repeat on the opposite side after holding for one to two minutes.

2. Standing Forward Bend, Variation (Uttanasana) - Hamstrings are stretched where they connect to the IT band.

  • Pose: Kneel on the ground with the feet up against a wall.

  • Place the right ankle on the left knee while flexing the right foot.

  • Push the right thigh back slightly above the knee, releasing it from the upward head.

  • Rest with the hips, spine, and head firmly lodged on the ground.

  • More difficult challenges will be presented as one gets closer to the wall.

  • Grab the left hamstring with both hands from behind while keeping the head steady on the floor for a deeper stretch.

  • Hold for one to two minutes, then switch to the other side.

3. Low Lunge, Variation (Anjaneyasana) - Stretches the lateral top of the IT band's challenging tensor fasciae.

  • Pose: Bring the right leg forward and come to a Low Lunge.

  • The hips should be raised until they are exactly over the ground-level knee.

  • However, users want to retain their hips over their back knee in this variant.

  • The usual tendency in this position is to tilt the pelvis forward and stretch the hip flexors (move the front foot back if needed).

  • Place the right hand on the proper right thigh and reach the left hand upwards and to the right without arching the lower back.

  • The outer hip of the left leg should feel the stretch. Repeat after maintaining a relaxed breathing pattern for 30 to 60 seconds.

4. Supine Cow Face Pose (Supta Gomukhasana) - Stretches the IT band-attached gluteus maximus muscles.

  • Pose: Cross one leg over the other while lying flat. Hold the legs close to the chest while keeping the head on the floor.

  • If not, bow feet, grip the ankles, and raise them toward the hips.

5. Plank Pose (Phalakasana) -Strengthens the muscles that hold the shoulder blade in place, giving the rotator cuff a solid base.

  • Pose: Assume the posture of a tabletop. Without bending the elbows, as users exhale, bring the shoulder blades closer together and drop the rib cage toward the floor.

  • Push the floor away, elevate the upper ribs, and spread the shoulder blades apart without bending the back.

  • Once the technique is down, try the same action in the plank position. Imagine the shoulder blades moving around the ribcage, toward and away from one another.

  • Pause for a few breaths before repeating. Repeat 15 or 20 repetitions.

6. Side Plank Pose, Variation (Vasisthasana) - Strengthens the rotator cuff muscles and trains them to function as a cohesive group.

  • Pose: Come onto the forearms while putting the feet together and outstretched elbows tucked under the shoulders.

  • Roll over and rotate the right forearm 45 degrees on the outside of the right foot. Squeeze the right arm bone into its socket and press the base of the right index finger firmly into the ground.

  • Lift and extend the sides of the rib cage while raising the left arm.

  • Hold between 30 and 60 seconds, then move to the left side and perform this side plank variant.


One of the primary goals for coaches and professional athletes is injury prevention. These folks ought to take actions that can lessen the likelihood of such occurrences or, at the very least, lessen their negative consequences on a person. They can achieve these goals by using yoga and gentle exercise. Researchers' findings imply that these techniques can improve the strength of tendons and muscles. They also aid in easing the uncomfortable sensations that athletes suffer. It is critical to remember that these individuals are required to lead healthy lifestyles by the contracts they signed. Implementing injury-prevention techniques may need specific fees, but such costs are more than justified.

Article Resources

Last reviewed at:
27 Jan 2023  -  6 min read




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