View Full Version : SI Joint Muscular Strengthening
Gents,
I thank you in advance for any advice!
When I was AD, I injured my tailbone on a jump. 3rd Degree Sprain of the SI joint area. Bunch of nerve damage, etc, from there down my left leg (point of impact was JJUUSSTT slightly left of midline).
I was lifting something, yesterday, and while it was somewhat heavy, I didn't feel strained. Quite suddenly,I felt a very painful jab in the "impact area" and my back locked up; I couldn't straighten up for a good five minutes or so.
I work with computers and a lot of my job requires lifting towers, etc, so I need to try to support that area. Does anyone have recommendations on some self-imposed Physical Therapy that I might do to help resolve the issue? Hoping that it isn't purely nerve-related (which some of it is).
Thank you!
Kyobanim
06-29-2007, 20:47
If it were me I'd be seeing a doctor before doing anything. Nothing worse than doing exercises and find out a year later that the exercise was the cause of your worsening injury when you finally do see a doctor.
You're probably right, and thanks for the response. I guess I'm just trying to forestall that option as long as possible ;) Maybe not an option, then. :)
Eagle5US
06-30-2007, 09:11
Bridging should help you considerably...
Once cleared by your doc...
1. Begin on your back, feet shoulder width apart and lift your pelvis off the floor forming a straight line (about 30 degrees) from your shoulders on the floor to your flexed knees. Hold for 30 seconds. Repeat twice more.
2. Roll to your stomach and assume a modified push up position but on your elbows instead of your hands. Stomach in and butt down, again a generally flat surface from your shoulders to your heels. Hold for 30 seconds and repeat twice more.
3. Roll now to your side, again propping yourself up on your elbow so your body forms a generally straight diagonal line from your upper shoulder to your bottom foot on the ground. Same process 30 seconds and repeat twice more.
Eventually you can work up to SINGLE SETS of 3 minutes each position...these simple excersises build a tremendous core muscle strength and help to stabilize and strengthen areas such as the SI joints.
Good luck-do get checked by a physician if you have significant worry, numbness or tingling extending below your knee or in your crotch, or changes in your bladder or bowel habits.
Eagle
Bridging should help you considerably...
Once cleared by your doc...
1. Begin on your back, feet shoulder width apart and lift your pelvis off the floor forming a straight line (about 30 degrees) from your shoulders on the floor to your flexed knees. Hold for 30 seconds. Repeat twice more.
2. Roll to your stomach and assume a modified push up position but on your elbows instead of your hands. Stomach in and butt down, again a generally flat surface from your shoulders to your heels. Hold for 30 seconds and repeat twice more.
3. Roll now to your side, again propping yourself up on your elbow so your body forms a generally straight diagonal line from your upper shoulder to your bottom foot on the ground. Same process 30 seconds and repeat twice more.
Eventually you can work up to SINGLE SETS of 3 minutes each position...these simple excersises build a tremendous core muscle strength and help to stabilize and strengthen areas such as the SI joints.
Good luck-do get checked by a physician if you have significant worry, numbness or tingling extending below your knee or in your crotch, or changes in your bladder or bowel habits.
Eagle
Thank you very much! I'm incorporating that into my workouts. Probably start 3x weekly at the minimum set, so I don't overwhelm the area, but will watch it and let my body tell me when it's too much. :) I really appreciate it. :)
I actually get disability (VA) for the injury because of the nerve damage. VA docs said I have bad nerve damage down the left side of my body (hip on down).. The patellar tendon reflex test does nothing (leg just hangs there) and the needles on the toes aren't really felt.. Feels almost like I had an epidural in my leg when they do the test. I'll probably get it checked out, again, soon.
Thank you vgery much for the advice, everyone :)