sacroiliac joint injury

 

Guys ,

 

Have a sacroililac injury on left hand side which hampers me big time trying to lift and throw any good advice on remedys or rehab??

 

Surprise Surprise....

in to spasm after going up to 220 in the squat felt a tightening of right hamstring and now can hardly stand today and twisted on one side

might look at pilates once im freed off.

 

It Sucks big big time......

pilates 3 times a week with loads of balance and core work for me.

For temporary - but blessed relief - stand upright and leg arms hang down. Where your fingers (on hurt side) reach to your outside hip , VIGOROUSLY rub the sh*t outa outside of thigh till hand gets tired.

I found this on the Inet and my sac clients love it.

Doesn't fix anything but does relieve the spasm/pain for a bit.

Had this injury for over a year from work.Late one night took the dog out to the playground and in despiration tried to hang on the monkey bars.No help at all.Then tried swinging my feet up to rest ankles behind other bar.Within seconds the back began to pop and release.Moved the hips side to side and the sacroililac loosened up.After one minute the hamstrings and glutes stretched out real nice.
This movement is like a toe touch/traction movement.You will stretch,adjust and mobilize all in one.If you cant get into this position try something similar to dogg chins and build up.

I've had this too and I'll agree with the comment that you
have to work thru it.

Wayne Hill wrote: Once you have a flare-up, you should try this maneuver:  Sit in a chair (or assume a squat position), Place a forearm between your knees so your elbow is against one knee and your palm is against the other.  Squeeze your legs together lightly. When I do this, my SI joint pops and feels somewhat better for a period of time.  So, during a flareup, I do it whenever I think about it, and it helps.

I'm gonna sue my f****ing ortho doc for not showing me this. Oh man...that felt good.

I'm two weeks into recovering from this. Went to the chiropractor after it happened, he helped a lot.  Told me to walk and it will take 3 weeks to heal.  No lower body lifting or throwing.  It's killing me! First time in 16 years I have not thrown something in the beginning on March!!!!  He said for throwers, it's a coming injury with the left leg block and twisting movements. 

Good ideas on here, I'll be doing some tonight!

Don't have a foam roller, but do have a pvc pipe and a foam mat

Here is a question for y'all that has had this problem.  What HG events have you been able to do while recovering from this?  I know the hammer isn't one of them.

I'm going to wait another week and make sure and heat and warm up well before doing anything.

I went to a physical therapist for the 1st time ever 2 weeks ago, because it wasn't getting any better.  She had me do some exercises that made pain go away.  I've tried to throw a little bit, but still have to be pretty careful.  I have some diagrams of exercises to do.  If you are interested, I can scan them for you and send them to your email.  A lot of it had to do with my posture.  The exercises are to line up the pelvis level and to keep the lower back flat.  As is lean against the wall and push your lower back flat against it and hold.  Same for lying on the floor in a crunch posistion and pushing your lower back against the floor.  Sounds pretty simple, but works.

Montana wrote: I went to a physical therapist for the 1st time ever 2 weeks ago, because it wasn't getting any better.  She had me do some exercises that made pain go away.  I've tried to throw a little bit, but still have to be pretty careful.  I have some diagrams of exercises to do.  If you are interested, I can scan them for you and send them to your email.  A lot of it had to do with my posture.  The exercises are to line up the pelvis level and to keep the lower back flat.  As is lean against the wall and push your lower back flat against it and hold.  Same for lying on the floor in a crunch posistion and pushing your lower back against the floor.  Sounds pretty simple, but works.

From your description, this sounds like the "pelvic tilt", which is a somewhat standard PT exercise.  The postural thing, while standing or sitting, is to keep your mid to upper back from slouching over.

I'd be interested in your diagrams to be sure I'm interpreting your description right (Sam68123@cox.net). 

THANKS!

Teresa Merrick, Ph.D./Bellevue, NE