Increased joint flexibility and Injury risk in Yoga

Distinguishing active and passive ranges for lifelong ligament protection.

1. Functional flexibility 
and Increased joint flexibility

In physical training in general and in yoga in particular, flexibility is the ability of a joint to move through its maximum range of motion (ROM) without causing pain. This flexibility has two forms that need to be clearly distinguished:

1.1 Functional flexibility:

The flexibility of muscles and tendons allows joints to move safely within a range controlled by muscle strength (active range of motion). This is the main goal of yoga.

1.2 Increased joint flexibility 
(Hypermobility/Joint laxity): 

It is a state in which joints can move beyond their normal physiological limits. This condition is mainly due to passive structures and is often associated with a risk of joint instability.

2. Factors determining 
the range of motion of a joint (ROM)

The flexibility of a joint is determined by many factors, but the two main biomechanical factors are:

2.1. Passive factors: 
Capsuloligamentous structures

- Ligaments and joint capsules are connective tissues that function to fix and stabilize the joint, preventing the bones from moving beyond their limits or dislocating from the joint socket.

- Characteristics: These tissues are composed mainly of collagen, have very low expansion capacity, i.e. poor elasticity.

- Risk: When an individual has long or loose ligaments (a condition of increased joint flexibility), they can easily achieve deep yoga postures without training. However, constantly stretching these structures in yoga increases the risk of chronic joint laxity. Over time, this reduces the integrity of the joint, leading to the risk of dislocation or subluxation, causing damage to the articular cartilage and surrounding soft tissue.

2.2. Active factors: 
Musculotendinous system

- Muscles are adaptable and can be changed through training. Muscles receive nerve signals to contract or stretch, thereby controlling the movement of bones.

- Characteristics: Muscles are highly elastic and have a much greater ability to stretch than ligaments.

- Practice Goals: The core purpose of yoga practice is to safely stretch and strengthen the muscular system. When muscles are strengthened in both strength and length, they control the range of motion, ensuring that the joints are actively stabilized in all postures.

3. Injuries and 
the importance of stabilizing strength

People with increased joint mobility (due to factor 2.1) are more prone to injury by going too far into the passive range of motion.

For example: A person who easily performs deep backbends in the beginning may be using the laxity of the vertebral joints (ligament integrity). Lack of core strength and back muscles to control this range will place pressure directly on passive structures (such as ligaments and discs), leading to chronic damage to the lumbar region.

4. Scientific training recommendations

For those with high natural flexibility, the training strategy must shift from seeking depth to building stabilizing strength:

- Stability first: Focus on activating the muscles to hold the joint in a safe position before attempting to extend the range.

- End-range strengthening: Strengthen the muscles at the end of the range of motion so that the muscles (not the ligaments) are responsible for the stability of the joint.

- Limit passive stretching: Avoid using pressure or gravity to achieve depth, especially in postures involving the knees, hips and spine.

5. Awareness of practitioners

Equipping themselves with knowledge of anatomy and listening to their bodies is a prerequisite to ensure that yoga practice is a long-term health care process, avoiding cumulative injuries that can manifest clearly after 10-20 years.

 

SUMMARY

The goal of Yoga is not to loosen ligaments, but to stretch and strengthen muscles to achieve safe functional flexibility.

Compiled and written by Crocus Media