3 Steps to Permanent Relief for SI Joint and Pelvic Pain
Today we are going to cover the 3 steps topermanent relief for pelvic and SI joint pain. Now what is SI joint painé The SI joint, ifyou do have SI joint pain, is pain on either side of the tailbone where the tailbone connectsto the pelvis. So this is a drawing of the pelvis. This is your tailbone. This isyour lumbar spine or your lower back, the bones in your lower back called vertebraesitting on top of your tailbone. Then on either side of that you have your right hip or yourleft hip if we are looking at a person from the front. When we see somebody with SI jointpain, they will typically have pain on that given side. 70% of the time, it is on theright side. Don't ask me why that is but
70% of the time we know it is on the right. You canalso get shooting groin pain, buttocks pain and symptoms down the outside of the leg thatis affected. It might be pain, numbness, tingling, burning. Typically, that personsuffers from a heaviness as well. It can also cause some incontinence and leaking issuesas along to effect sexual performance as well. It can be absolutely devastating ifthe pelvic problem is bad enough. Fortunately, most people just have pain on one side. Sowhat can you do about ité That person who has SI joint problems typically has troublerolling over in bed, getting in and out of a car, crossing one leg over the other. Usuallythey have trouble sitting for long periods
of time especially if it is on a couch or a softsurface. So it can be absolutely devastating. Now what are the steps to permanent relieffor thaté Number 1 is this. Most people when we seethem if they are going to try exercises on their own and they only have a little bitof SI joint pain or pelvic pain, they are doing stretches. Yes, there is a very basic stretchwhich most people show me on Day 1. It is a piriformis stretch which is where you grabthe knee and pull it up and across to the opposite shoulder. It will give the personwho suffers pelvic or SI joint problems and pain temporary relief. However, long termwe don't want to stretch. We want to
strengthen or stabilize. Why is thaté Whensomebody has an SI joint problem, so the center of gravity of your entire body is inthe center of your pelvis. That needs to move the right way and it needs to be stable whenyou are doing day to day activities. If it is not stable enough, what will happen is thejoint will move so far that it becomes stuck. So if we are looking at the tailbone, we havethe tailbone and we have the pelvis and you get a normal gliding day to day. If morestress, more force is put through the pelvis than the pelvis itself can handle, that SIjoint can handle, what will happen is you actually become stuck. Now that creates allsorts of problems for the muscle around it.
What most people do is try to stretch theirway out of it. The problem is not stretching and it is not flexibility. It is actuallya stability issue. If we want to stabilize, we need to do strengthening exercises. If you go on ourYouTube channel, on the Madden PT official YouTube channel, there is a tutorialcalled Top 3 Exercises for SI Joint and Pelvic Stability. They are very low grade, kindergartenlevelexercises where you can at least begin stabilizing the muscles that controlyour pelvis. But we don't want to stretch, we want to think stabilize. Step 2 is we want to take a look at our habits.So what are some habits that lead to
pelvic instability and problemsé Number oneis standing with the weight shifted. So if I'm standing like this with my weight shiftedside to side for long periods of time, what that does is over years and years and yearsit weakens the ligaments which are tissue that hold joints together that we can't control.Think about somebody with an ankle sprain. They sprained a ligament. They stretchedthe ligament but it is not a muscle. It is different than a muscle. There are littlehabits that we do. If I stand like this and let's say I weigh 175 pounds and if I'm standinglike this, I have 150 pounds on one side and 25 pounds on the other. Where if I'm standingbalanced, I have 87 Â½ pounds on each
Lower Back Stretches to Relieve Back Pain Ep41
If you feel like your lower back needs a goodstretch after a run, a workout, or even a long day in the office, let me show you fiveof my favourite lower back stretches. Before I get into demonstrating the differentexercises, it's important for me to mention that there are of course different potentialcauses for the tightness in your back. Sometimes the muscles of the lower back gettight and feel like they need stretching as a result of weakness, or to protect a moresignificant injury. It's important that if you're regularlyexperiencing lower back pain and stiffness, that you get a physical therapist to assessyour back and determine the root cause.
That said, let's take a look at these exercisesso you can get started right now. The cobra stretch from the elbows is a gentlyway of working your lower back into extension from topdown, you can then progress to supportingyourself on your hands as your extension improves. Begin by lying facedown on the floor. Bringyour hands palms down in front of your face and press your forearms into the ground tolever your chest off the floor. Be sure to breathe out as you push yourselfoff the ground. When this is easy, you can progress onto workingwith straight arms, pushing only through your hands. This will increase the amount of extensionrequired from your lower back.
Aim for 10 x 10 second holds in the extendedposition. This exercise is particularly good for thosewho suffer from lumbar disc problems. Those who have irritable lumbar facet joints, howevershould avoid it. Child's pose is a fantastic stretch intolumbar flexion, as well as thoracic extension. Begin by kneeling upright. From there sitback onto your heels, and band forward to bring your torso down to the ground. Reach your arms forwards and feel your chestsink downwards to the ground as you breathe out and relax.
Once you're in this position. Maintain thepose for 2040 seconds 35 times This stretch is fantastic to reach musculartightness in the lower back, but should be approached with caution if you know you sufferfrom a lumber disc bulge or prolapse. Knee hugs are a supersimple way of achievinga stretch through the muscles of the lower back, while also working on hip flexion. Lying on your back on the ground, bring bothknees up towards your chest and wrap your arms around them, hugging them tightly. You can do this either with both legs, orone at a time.
Maintain the stretch for 2040 seconds 35times. One of my favourite exercises to work on lumbarstiffness is the simple knee drops exercise. Lying on your back, you can either do thiswith your feet flat on the ground, or with them elevated, making the exercise more difficult. Place your arms directly out to your sides,which will help to keep your shoulders down as you drop your knees from side to side. You should aim to keep your knees and anklestogether as you allow your knees to drop together slowly, with control from the left to theright, and back again.
Aim to do 3 sets of 20 of these knee drops. The Iron cross exercise is a somewhat moreadvanced option, which will not only give you a good lower back stretch, but also inmany cases a lateral hamstring stretch too depending where you're tight. As per the knee drop exercise, spread yourarms out to your sides and aim to keep your shoulders on the ground as you perform thedrill. From there keep one leg relatively straightand kick the other leg across towards the opposite hand.
Runners Knee Exercises 10 Minute Knee Pain Routine Ep32
In this tutorial, I'm going to show you threequick exercises help you get overcome Runner's Knee and return to running stronger than ever. Ok, so if you're currently struggling withknee pain when you run, the first thing I have to mention is that you need to get itchecked out. There are a number of different potentialcauses for knee pain in runners, from ITB Syndrome and Patellofemoral Pain to PatellaTendinopathy and Meniscal Cartilage tears, just to name a fewâ€¦ You need to know what you're dealing withbefore you can effectively correct the problem!
So in this tutorial I want to share three simpleexercises with you, that will help with the most common causes of knee pain in runners. So let's get into it! One common trait I see in runners who presentwith classic runner's knee patellofemoral pain or ITB syndrome is tightness in thequads muscles of the front of the thigh. Tight quads can create imbalances around thepatella (the knee cap) and increase forces experienced by the patellofemoral joint ofthe knee. This simple sidelying quads stretch is aneasy way to work on reducing this tightness.
Lay on your side and slightly bend your bottomleg to createa more stable base. From there reach back and grab the ankle of your topleg and pull your foot towards your butt. Keep your core engaged and push your hipsforwards as you perform this stretch, so as to focus the stretch on the front of yourthigh, rather than simply arching your back. Once you can feel this stretch, keep yourthighs parallel and hold the position for 30 seconds 3 times each side. You've probably heard it before, but manyof us runners need to learn to use our butt muscles more!
The glutes are so important not just as hipextensors, but also in their role of providing hip stability. If a runner isn't good atstabilising their standing hip, the knee is usually the joint that pays the price. Before we move onto an exercise to practicestability on weight bearing, this second exercise will help you engage those butt muscles moreeffectively! To begin with, lay on your back with yourheels positioned close to your butt and your knees close together. With a resistance band placed around yourknees, push down through your heels and clench
your butt as you raise your hips into a bridgeposition. Once at the top of the bridge, pull your kneesapart against the resistance of the band. You should feel the muscles around the sidesand back of your hips working hard here! Hold that 'knees apart' position for a slowcount of 5 and repeat this for 10 repetitions. Do this once through to begin with, and overtime you can build to 23 sets each session. Before I show you the third of these exercises,it's important to point out that these are just three of a whole host of different exercisesthat I might use to rehab runner's knee. In reality any effective rehab programme hasexercises that progress over time to rebuild
your body and address your individual weaklinks. I'll leave a link in the description tothe list free of knee rehab resources on the Kinetic Revolution website. Be sure to check that out we've got somuch great free content on the site! We've even got a free download there foryou, so be sure to get your hands on that. So it's all well and good working on quadsmobility and engagement of key muscle groups such as those glutes. But one vital piecein the knee rehab puzzle is teaching your body to improve control of the knee dynamicallywhen standing on one leg, just as we would