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SI Help
Hey Everyone
Back Story – while doing pole splits last Wednesday there was a loud "crack" and I fell off the pole. Thought I dislocated my hip but there was intense "firey" pain down my leg and I couldn't bend over. There was intense stabbing pain in my SIT bone. It was either a chiropractor or emerg. I went to the chiropractor and he informed me that I "locked/jammed" my SI. He did his crack thing I I was able to walk out. I've been back twice.
Daily activities are getting better (I did a light leg workout today with squats and lunges) but there was still pain/tightness. My issue is that I still cannot do any kind of forward flexion. Before last week I had been working on my side saddle stretch and could almost get my face to the floor. Now I can't even touch my elbows to the floor- and don't even get me started on trying to pole!
Anyone have any idea how long it will take for the stabbing pain to stop when I'm stretching? Or if I'll be able to stretch properly soon? Any help/advice would be great – I'm going mad.
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13 Replies
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While I do not know much about SI I can tell you that any serious injury will take minimum 6-8 weeks to heal and 3-6 months before you are completely back to where you started. I am JUST getting the flexibility back in my hamstring that I injured bask at the end of April.
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I hurt my hamstring/hip 3-4 weeks ago and am only just starting to be able to go into deep lunges and touch my toes again. I went to see a physio and she checked out my range of motion and massaged the area before giving me site specific exercises to rebuild the muscle around the injury. You will need to take it very easy on that leg to not over extend it while its still healing. I’d try and see a physiotherapist if possible.
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Hey Guys,
Thanks for the advice. I've had a few injuries so I understand the time off. I think I'm just more frustrated than anything. When I tore my deltoid I could at least spin on the other side but any quick motion – let alone a knee hang- is not working for me right now.
I'm going to see my chiropractor again today. My biggest question is if it's alright to stretch through the pain a bit or if that will just hinder it more…
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I messed up my SI joint running a marathon. I didn't feel it during the race, but once it was over, o boy. Generally, working through shooting or stabbing pain is not a good idea, but I defer to your chiro for sure. I continued running through it, because it didn't hurt when I ran. I did that for months afterwards, and ultimately, it began to affect me almost constantly, and even during my work. I couldn't climb a ladder without stopping, taking a few breaths, etc, due to the pain. Because I was a building inspector at the time, I climbed a lot of ladders.
You're doing the right thing by getting it checked out. Do not do what I did, which was ignore and work through the pain blindly. It still gets irritated occasionally (injury was in 2008), especially since dancers tend to have issues with SI joint, and I noticed stretching for splits really irritated mine. However, after going to the physiotherapist and actually doing the exercises (ab work and stretching psoas) it has never been as bad as after the marathon. It just occasionally gets stuck.
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Bah lol yea I'm trying my best not to "play through the pain". I'm actually a certified strength coach so I do know this.. it's just not what I want to hear I guess.
I'm happy that the pain is receding from daily activities but the thought of even trying to get into my splits is petrifying (that's what popped it). I'll chat to the chiropractor today and see what he says. I just really want to get into a nice deep stretch. When I chatted to him the first time I learned I already do all the corrective exercises for it- as I naturally have dislocating hips- so I can continue to do that, hopefully it will ease up shortly.
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Not sure if it will help, but you might try massaging the muscles around the joint. I started taking a tennis ball and massaging the muscles all around my SI joint and my deep hip rotators. Lay on the tennis ball, find a trigger point and hold it.
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note, if it hurts, then don't continue the tennis ball, but it might be worth trying to see if you can get those muscles to release.
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That’s a really good idea! I’ve tried foam rolling which felt fine but the tennis ball would help isolate a bit more. Ill give it a shot when I stretch tonight and see how it feels.
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Sorry to hear about your injury. Hope you have a speedy recovery!
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I’m a physiotherapist and a Pilates and pole fitness instructor, and I’ve seen so many Sij sprains its ridiculous! It’s all right to keep going to get cracked back into place, but if you don’t have strength in the core muscles the sij won’t be able to keep itself in place.
You need a strong core, and doing lots of pelvic floor exercises is a must. Another weakness is usually around the bum muscles, glut max (the big one) and glut medius (one underneath it) this is what holds the spine and sij in place.
Any exercise where the legs are moving in opposite directions tends to aggravate it. Stretching will be ok as long as you work on the shortest side more to balance them out. I’ve had trouble with mine, and now I’m a bit stronger it hold itself in place. If you want any exercises to do I can surely give you a few!
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Alright so I made a trip to the chiropractor and my RMT yesterday and my SI is coming along very nicely… however in jamming it I strained my piriformis as well – which is what is causing the lack of ROM and pain in my butt. The reason I strained it is because… wait for it… I have over dominant glutes and use them too much ! lol Which is completely understandable as I already knew it would be an overuse injury.
So basically I've been advised to "listen to my body" and simply work with that. Obviously it is still a bit inflammed as while I have been taking it easy I am still teaching and training – so the recovery process is going to be a fun one 😛
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I have piriformis syndrome and seriously, tennis balling the crap out of it helps soooo much!
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And stretch it! Bend good leg to rest on floor, put foot of sore leg on top of opposite knee and pull good knee towards you!! And strengthen you core and glutes, NOT the piriformis…back to awesome in no time!
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And stretch it! Bend good leg to rest on floor, put foot of sore leg on top of opposite knee and pull good knee towards you!! And strengthen you core and glutes, NOT the piriformis…back to awesome in no time!
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