or Connect
EpicSki › The Barking Bear Forums › Ski Training and Pro Forums › Fitness, Health, Nutrition, Injury, and Recovery › Exercises/therapy for SI joint instability?
New Posts  All Forums:Forum Nav:

Exercises/therapy for SI joint instability?

post #1 of 10
Thread Starter 
Anybody got any info on Sacro-Illiac joint exercises or Therapy? My SI joint doesn't quite work correctly on one side. I have been doing Trunk/lower back Strength/stability exercises for some time and it doesn't seem to quite do the job.
post #2 of 10
Like most injuries, SI joint is highly complex. Most instabilities respond to some sort of transverse abdominal training. Do a search for the thread in General Skiing called Keggle What? {I'm ay work, so I don't have time to open another browser}

As I mentioned in that thread, every time you take a step, your transverse abdominal muscle should activate. If it does not, the SI joint will destabilize, possibly causing a multitude of injuries.

Since I have never met you in person, I can only give you things that would be safe for anyone to do. First, something ridiculously simple. Take a deep breath in and expand your abdomin. As you exhale, draw your belly button to your spine, and feell as if your abs are being pulled upwards, as if someone is giving you a heimlich maneuver. Hold this for 10 seconds. Do this ANYWHERE, 10 times, for 10 seconds every day.

Read the Kegel thread and do about 20 Kegels thraoughout the day. Sorry boys, I'm not explaining them again!

Lie on your back with your knees bent. Draw your legs into your chest. You will feel your back flatten into the floor. Let your hands rest by your hands rest by your sides. Keeping your knee completely bent, lower {BUT DO NOT STRAIGHTEN!} your rt. leg towards the floor. Stop when you feel your back starting to lift. Repeat on the left. The, raise your left arm. Stop when you feel your ribs about to lift from the floor.

Then do rt. leg and lft. arm together, and lft leg rt. arm together, When you get good at it, purchase a foam roller and try the exercise lying on the roller.

You can also try the quadriped on your hands and knees. Simultaneously, lift your rt. leg and lft. arm, then your lft. leg and rt.arm.

If you have a medicine ball or basketball, lie on your back, both feet on ball. keep your knees bent. Roll the ball to your left, without any movement whatsoever happening in your pelvis. Repeat to your right, Remember to keep both hips on the floor.

Just to complicate matters, sometimes a SI joint problem is result of a misalignment in your feet. And if you want to get really complicated, some people have a protracted shoulder on one side. Through a shifting of weight, sometimes this leads to pronation on one foot, causing the person to have more balance on one side of the body than the other. Then the SI joint becomes destabilized.

Hope you are not sorry you asked!

<FONT COLOR="#800080" SIZE="1">[ November 16, 2001 05:58 PM: Message edited 1 time, by Lisamarie ]</font>
post #3 of 10
I moved that thread over to this forum, See "Keggle What?"
post #4 of 10
Have you worn a brace? Obviously this should not be all you do, only something in addition to exercises and stretching. It's more like a belt that you velcro around your hips; it's 2 or 3 inches wide. I think it's called SI-Loc, or something like that. I wear one when I play tennis or ski, as well as the first few days after I've been manipulated and realigned. It definitely helps, although without the exercises it basically just increases the times I can go between reinjuring myself.
post #5 of 10
Thread Starter 
Did you leave something out here. "Just to complicate matters, sometimes a SI joint problem is result of a misalignment in your _________. And if you want to get really complicated, some people have a protracted sshoulder on one side."

And explain the protracted shoulder thing. My SI joint problems are probably a result of a herniated disk on the opposite side of my back. My back stability and strength are good but flexibility is different from left to right side.
post #6 of 10
OOPS! Should not post when Im about a minute away from teaching. The word I left out is "feet".

Okay, the protracted shoulder thing. If your shoulder is "curved" or protacted foward, lets say the left, there is a domino theory of pressure going diagonally down the body. So, hypothetically, the pressure could end up on the right side of lower back.

Anytime you injure ANY part of your body, ther is a possibility that the corresponding side of the transverse abdominal muscle will recieve less innervation. This can cause flexibility discrepancies, which can possibly destabilize the SI joint.
post #7 of 10
Hope this is not too much techno-babble, but this is from the book, A Scientific Approach to Understanding Kinetic Chain Dysfunction, by Mike Clark.

The SI joint is stabilized on each side by a syngergistic contraction of the gluteus maximus on the same side, and and the latissimus dorsi on the opposite side.
So if there is something affecting the strength of the gluteus, such as a tight psoas, or the lats {sometimes the lats are affected by a shoulder injury}, there may be some instability in the SI joint.
post #8 of 10
Hey, can I play here too?
Nord, I herniated the disk between L5/S1 a couple of seasons ago.

Is stretching in your daily routine? Tried Yoga? Yoga really helped me get over the physical therapy hump for that injury.

By the way, I don't alpine anymore. Bumpin' and steep terrain put too much strain on my back. According to my Orthopedist, breaking a little at the waist while twisting the upper body is the right recipe for tearing tissue on the disk. It's very hard to alpine ski in that terrain without breaking forward and twisting. I only tele now because its technique doesn't promote that breaking at the waist regardless of terrain and however I chose to ski it (fast, turny, zipper line/short exit bumpin' and so on.)

I've skied 5 of the last 6 days. I know I wouldn't feel very fit right now if I neglected my daily stretching.

Gotta go home now cuz my honey has a pizza in the oven. Mmmmmmmmmmmm.

Nord, I hope you feel better. [img]smile.gif[/img]
post #9 of 10
Thread Starter 

Are you talking about hamstring flexibilty? Stretching (hamstrings) has helped the SI joint part of the problem. Any other muscle groups/stretchs that have helped you?
SI joint was great last visit to my Doctor (an Osteopathic Doc the best kind of Doctor to see for back problems). However, stretching using a forward bend at the waist irriates my sciatic nerve. So the most effective hamstring stretchs are not in my current list of stretchs.
post #10 of 10
First, I'm not an expert in this topic. I only have personal experience to draw from. What I know I've learned through PT and my orthopedist. Here are the problematic muscles that I stretch a lot:
Hip flexors
Back (by lying on my stomach and arching my upper body upwards.)
Periformus (horizontal muscles across the gluts.)

Frequency is a big key in stretching for me.
New Posts  All Forums:Forum Nav:
EpicSki › The Barking Bear Forums › Ski Training and Pro Forums › Fitness, Health, Nutrition, Injury, and Recovery › Exercises/therapy for SI joint instability?