Injury rates are high in competitive sports. Playing football requires high velocity acceleration, deceleration, direction changes, pivoting, all of which can contribute to overuse injuries. The body also adapts to regular movement patterns during play, such as a dominant kicking leg and dominant standing leg. The standing leg is used to balance and keep the body upright, it will have developed stabilising muscles but, if you kick a ball with this leg it would be unused to the range of movement (ROM) required. Equally, the kicking leg has a wider ROM with more flexibility in the muscles but you would likely find balancing on this leg substantially more difficult. This imbalance in the lower extremities puts you at risk of injuries such as hamstring, groin, knee and lower leg muscle or tendon ruptures. A regular Yoga practice can have amazing benefits as well as helping you to reduce injury risk.
Benefits of Yoga Practice
If you have been diagnosed with Placenta Previa (PP) you may be feeling quite apprehensive but, as pregnancy progresses 90% of cases of PP will self rectify with the lower uterine segment growing towards a more optimal position.
Placenta Previa occurs in around 1 out of 200 pregnancies. It is a condition where the placenta is located at a lower segment of the uterus rather than the upper end and overlies the opening of the cervix, sometimes referred to as low lying placenta or placenta accreta, accreta being a complete blockage. The placenta is a vital organ growing within the uterine lining that connects you to your baby, delivering oxygen and nutrients from your body to your baby’s via the umbilical cord whilst also removing waste products from your baby’s body to yours for elimination. Placenta Previa can restrict or block this flow of movement.
If you are in the earlier stages of pregnancy with PP your health-care provider may recommend gentle exercise, yoga in this instance would be ideal. If you are in your third trimester it is very likely you will be subscribed complete bed rest, advice which should not be taken lightly as this condition can be very serious. Even if you have been advised to be on complete bed-rest you could practice a restorative breathing technique, this can be done at home while resting or in your yoga class:
Yoga poses, should be held for a shorter amount of time than usual, take a shorter stance in standing poses i.e. less distance between feet and less depth, so no deep squats. If you have not been advised to avoid kegel exercises, there should be no strain on the pelvic floor while doing these, you can reduce weight and strain during kegels by working with instead of against gravity and slightly elevating the pelvis on a block or rolled up towel. Taking time to relax and breathe deeply is the most beneficial thing you can do right now for yourself and baby.
Research Study on the Efficacy of an Exercise Intervention on Postpartum Women with Symptoms of Pelvic Girdle Pain and Symphysis Pubis Dysfunction