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
All about Psoriatic Arthritis
All about Psoriatic Arthritis What is Psoriatic Arthritisé Psoriatic Arthritis is a systematic rheumatic and chronic disease that is characterized by skin inflammation which is a characteristic of psoriasis and swollen joints which is a characteristic of arthritis. People who have psoriatic arthritis actually have red and inflamed skin often with scaling. Those who suffer from psoriasis are also those who are most likely
to be affected by psoriatic arthritis. There are instances when joint problems first occur before skin lesions appear. What Causes Psoriatic Arthritisé When the immune system of our body starts attacking the healthy cells and tissues, Psoriatic Arthritis happens. This atypical reaction of the immune system causes swelling in joints and overproduction of skin cells. There is still not a clear explanation as to why the immune system
attacks healthy tissue but it is said that genes and other factors could attribute to the development of the disease. People who have a family history of arthritis or psoriasis are most likely to develop psoriatic arthritis. On the other hand, environmental factors such as trauma or viral or bacterial infection may also cause psoriatic arthritis to those who may inherit it. Is there any treatment for Psoriatic Arthritisé As of the moment, health experts say that the only cure for
psoriatic arthritis is to keep a healthy weight. Performing warm water therapy may help in lessening the joint stiffness while placing ice on the swollen joint may also alleviate it. Medications will also be prescribed to those who are diagnosed with the disease.
Foods to Include and Avoid in Arthritis
Foods to Include and Avoid in Arthritis What foods are ideal in fighting Arthritisé Although medications are prescribed by physicians to those suffering from arthritis,having nutritious meals help fight the symptoms of the disease most especially the inflammation. People need to understand that the medications prescribed do not right away spell out the word cure instead they are meant to alleviate the pain and inflammation.
But instead of leaving it all out on the meds, nutrition can also take on this role only it has more benefits as it not only fights the pain and swelling but it adds up to energy and of course we can get nutrients. Some of the foods that will help you fight arthritis are as follows: Foods high in Omega3 Fatty Acids. Fats are also needed by our bodies to function well and the healthiest known fat is the omega3 fatty acids. This fatty acid suppresses inflammation by stopping the production
of certain enzymes that wear away the cartilages. Antioxidants. When there is inflammation, the formation of free radicals happen. Free radicals are molecules that damage the cell and it is with antioxidants where the body is protected from the effects of these molecules that can eventually be damaging. There have been studies that shown that it is with specific kinds of antioxidants that help relieve pain and slow the progress of the disease. Ginger
An ideal diet would definitely be something that is not just nutritious but also tasty and what better way to make food tasty than by adding in spices like ginger. Just like fruits and vegetables, ginger is a plantbased food and makes a huge impact to the health of a person. Ginger happens to have chemicals that have antiinflammatory properties making it an ideal part of the diet. What foods to avoid If there are foods that should be part of your diet, there definitely are foods to avoid as well as they can either trigger inflammation or pain.
There have been studies stating that arthritis pain in joints can be triggered by allergic reactions to specific types of foods. If you keep these foods out of your diet, you will be able to experience relief of the pain and perhaps the swelling as well. It would be advisable to avoid these foods in your arthritis diet: Red Meat: beef, pork, lamb â€“ have fish and chicken without the skin instead Sugary foods such as honey and chocolates Dairy products such as cheese and cow's milk
Salty foods and foods high in fat such as butter and margarine Nightshade family foods such as eggplants, white potatoes and tomatoes Flour and bran from white wheat Dry roasted nuts â€“ you can have walnuts and almonds Alcoholic beverages Drinks such as soft drinks, coffee even decaffeinated ones and tea.