anyone have these issues? My is unlocking it but I would like to not depend on his 25 buck per visit ,visits… I have weak hip flexors and glutes, will making these stronger make the difference I may want?
My physical therapist diagnosed that my right SI joint was locked. He would place his hand on the top of my hip on the back side and have me lift my knee to my chest. On my healthy side you could feel it move normally, but on the other it would not move.
To remedy this he would have me lay on my stomach, legs extended. Then I would try to lift my afflicted leg while someone else would apply resistance counter. A few reps of about 10-15 seconds and it would appear to push it back into the correct position. However, the fixes were temporary as any ballistic movement seemed to knock it back out of place.
This was last year’s issue and hardly crosses my mind anymore - just needed to build up the muscles that will keep everything properly aligned. (Which I think means being able to exercise with it in the correct position without knocking it out). Soccer was probably the culprit for me. Either way, I worked past it, you will too. But what a pain in the…
what a great help-I have that and didn’t have a clue on how to get rid of it-thanks
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Hey -
Great comment from other poster. I would also add stretching your psoaz muscle. You said your hip flexors are weak. Your psoaz (which also acts like a hip flexor) is likely very tight. It’s kind of behind your abs and connects from lower back all the way to hips. Ask your PT/chiro to help you locate it and ask for manual stretching of it. Then once you know where it is and what it feels like to stretch it , figure out a way to stretch it yourself. My si joint has been great on the bike since I started working on my psoaz. I lie on a nalgene bottle on the lower part of my stomach (bottle is off to side a bit) and find the psoaz and I can feel the trigger point then I hold stretch it and get some trigger point release on it via the nalgene.
Stretching will relive it strengthening will prevent it occurring. It worked for me, and I had chronic pain. I found I also needed to even out the strength on my left and right sides too.
Mine is really out of whack as well. I can pop it with extraordinary noise where the whole thing shifts significantly. I can also squeeze my butt and it snaps back into place. My psoas is tight as well, and ART is the only thing that seems to help that. I also find that hanging by my arms for a long period of time and allowing my back to slowly relax helps. So does yoga. And so does laying on the floor, putting my hands under my SI and creating traction to pull myself out of the joint (if that makes sense). Check your daily body posture at work… that is one of my problems that contributes…