I made it almost the entire year without a single injury, then messed up my SI joint.
I am quite sure it happened by running with the treadmill at an incline - something I rarely do.
I got a deep-tissue massage Tuesday, which didn’t get the joint back into alignment, but did loosen up everything around it. I saw a physical therapist on Friday who adjusted it, and I have two appts with her this week. For some reason I can never seem to do the re-alignment she does at home by myself.
Does anyone have any at-home tricks for fixing a mal-aligned SI joint? I can swim, but it is keeping me from running
I would just say if you are not already doing it get the physical therapist to give you some good core exercises and do them consistently… Since I started doing that I have needed to have a lot less realignments (via a Chiropractor for me)…
you need a pro to give likely diagnosis. if truly sij problem then this website might help: http://thelowback.com/
i thought i had sij problems after a bike crash. maybe i did, but one of the main culprits as i am sure you are aware is the psoas. also found mobilitywod website very helpful, especially the dailyrxs that address tight hip flexors.
I was diagnosed with SIJ dysfunction a few years back and I was shown a stretch that seemed to do the trick for me after about 10 days of doing the stretch (warmed up of course):
Stand side towards the wall (you’ll do this for both sides, so doesn’t matter what side you start with, you’ll want to focus on the side that’s most affected though)
Use hand resting on wall for support
Cross opposite foot over other foot closest to the wall, keep knees straight, feet as parallel as possible
Bend to the side so the lever point is at your butt level, not hips
Hold for 15-30seconds per stretch
Repeat at least 2-3 per day for 10 days
There were other stretches too for loosening up and healing (all targetted around the core and the adjacent muscles), this was the main one, but all are complimentary.
I’ve kept this stretch in my routine for years, no longer as frequent (maybe once a week), but I haven’t had a recurrence. I’m not a professional and I don’t play one on TV either, so I could just be a lucky n=1.
No “tricks” but definitely some techniques that can be done. Most will be muscle energy techniques and if the muscles are guarding it may take a few weeks to have a true corrections. Find a rehab specialist familiar with the Don Tigney approach. There are a number of techniques the patient can use and be instructed in. Also give it some time because if there is a true SIJ dysfunction then the ligaments were likely involved as well and need time to heal. Just like a sprained ankle.
Take all advice with a grain of salt since these are all n=1 and the thing with low back dysfunction (including SIJ dysfunction) is that it is often due to different causes for a number of people.
Just some examples.
Weak gluteus medius muscles
Tight psoas
Weak internal obliques
Weak transversus abdomini
Or a combination of these
imbalance between left and right side.
As you can see all these problems may eventually lead to a displacement or pain in the SI joint or anywhere in the lumbar region. In which case I would strongly advise against any of the stretching mentioned earlier as you could be stretching an already weak muscle (think more about imbalances).
There you have it. I have worked all my graduate life with chronic low back pain but also know a bit about acute and sub-acute and you just don’t want to do too much too soon (stretching-wise). If you want to go the self-educated way (which I personally think is a great way to threat oneself) then by all means get some muscle assessments by a “GOOD” professional (PT or Kinesiologist) and work with them on your weaknesses.
Just a quick note since you mentioned that it happened during an incline on the treadmill. Your problem probably arises from tight psoas muscles or an imbalance in those muscles. So just get it assessed and don’t go stretching something that doesn’t need to be.
If you have any question feel free to ask and i will be glad to point you in the right direction.
Ninja edit: When i said good i wasn’t pointing the finger at any health professional in particular, just that i know very poor PT, chiropractor and kinesiologist just as i know a lot of good ones.
PS if your health professional tells you that it is because of weak abdominal muscle, by all means look for someone else. The idea that weak abdominal muscles is at the core of low back dysfunction is a preconceived idea dating back from the mid 90s which has since long been disproven (read every patient is different). So if he tells you that AFTER a thorough evaluation then good otherwise: BAD.
You dont mention symptoms, I am trying to determine whether my pain is SI joint related. I have low back - like tailbone/hip area pain but only when standing or walking. It feels like someone has tied a rope to my tailbone and is pulling it down. I can bike and do pilates with absolutely no pain, nor does it hurt when I sit or lie down. But after standing only long enough to cook dinner, it is unbearable. I sit , instant relief. IB doesnt tough it .
