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
Osteoarthritis Midfoot OA
Foot osteoarthritis affects one in six over50s An article in The Press Association highlighteda painful form of arthritis in the foot affects one in six people over 50 more than previouslythought, research suggests. Experts at Keele University's Arthritis ResearchUK Primary Care Centre studied more than 5,000 people with painful foot osteoarthritis.The study found that foot osteoarthritis affects more women than men, while those who havespent a lot of time in manual work are more likely to develop it.Threequarters of people with the condition reported having difficulty with simple daytodayactivities such as walking, standing, housework
and shopping.Edward Roddy, al senior lecturer in rheumatology at Keele University, saidthe research had focussed on quot;midfootquot; joints, which previous studies have neglected to do.quot;The study tells us that if we want to keep our over50s active and healthy we shouldbe similarly serious about 'arch' or midfoot pain.quot;Comment: A neglected cause of foot pain.
Sprained Ankle Treatment with AnkleFoot AROM Ask Jo
Hey everybody, it's Jo. Today I'm gonnashow you some AnkleFoot Active Range of Motion exercises. Kali's here to help me show youhow to do it. So let's get started. Opening Music So the first exercise is gonna be anankle alphabet. You wanna keep your leg still in one spot, and just move at your ankle.So it's not moving the leg, just down at the foot and ankle. So start off with an A, andthen go on to a B, and just work your way through the alphabet. Kali's leaving. Youcan do uppercase. You can do lowercase. You can do cursive. Just kind of work your wayto the end. The next one is gonna be an ankle
pump. So this time you're just gonna pullyour toes up to you as far as you can, and then push down like you're pushing on a peddle.Going up and down. Now if your leg gets tired, you can prop it up on something, but makesure your heel is free to move. And then the last one is going in and out. Almost likea windshield wiper. And this is your inversion and eversion of your ankle. Again, try notto do the whole leg, but just move at the ankle side to side. There you have it. Thoseare your anklefoot active range of motion exercises. If you have any questions, leavethem in the comments section. If you'd like to check out some other tutorials, go to AskJo .Don't forget to follow me on Facebook and
Twitter. And remember, be safe, have fun,and I hope you feel better soon!.