Physical therapists can assist with selecting aerobic activities to maintain cardiovascular fitness without placing too much strain on SI joints, and can show how to improve posture and alignment.
To stretch your SI joints, lie on the floor with both knees extended. Inhale and pull one knee toward your chest for several seconds while holding onto it before repeating with the other leg.
Overtraining
When your SI joint is inflamed, it’s best to stop running until the swelling has subsided. Continued stress on an already injured joint places additional strain on it and can cause more lasting damage by way of pelvic imbalance, rotation or uneven leg lengthening.
Your physical therapist can assist in selecting an aerobic activity that will strengthen your cardiovascular system without straining your SI joint and other affected joints. Walking, riding a recumbent bike at the gym, and swimming are all excellent alternatives to running which may not only boost overall health benefits but also ease pain related to SI joints.
One key point to keep in mind is that core muscles (not just your abs) play an invaluable role in spinal stabilisation. By strengthening and firing those core muscles properly, it can help prevent SI joint dysfunction and make for more stable running experience overall.
Improper form
Since it supports most of our weight, the sacroiliac (SI) joint is vulnerable to injury. You could sprain it accidentally when stepping off a curb or overstriding on a downhill run; fractured hips, arthritis and pregnancy are other potential sources of SI joint damage as are poor posture, leg length discrepancies and obesity as potential sources.
The SI joint connects your spine to your pelvis, and is composed of three bones – sacrum (at the bottom portion of your back/spine), ilium (big wing-like bone that makes up most of hip), and pubis (front part of pelvis). When moving during running, walking, or climbing stairs the joint usually moves freely; if sitting for extended periods causes inhibition to the muscles that move it then this could become stuck in one position and lead to pain and tightness in both your back and legs.
Injury
Running can put undue strain on the SI joints, particularly when runnin downhill or uneven terrain. Injury to sacrum or iliac bones may also result in pain within an SI joint – such as motor vehicle accidents or falls; repeated trauma such as overstriding stairs can cause similar issues.
While the lower half of your SI joint moves similarly to your elbow or shoulder joints, where two smooth surfaces freely slide past one another, its upper portion can be rigid, leading to SI dysfunction and potentially leading to lack of motion at this joint.
Your doctor can diagnose SI joint issues by gathering your history and conducting a physical exam. He may require you to stand, move around in different positions, and check for areas of tenderness around the hips and spine. Imaging studies such as X-rays or an MRI may also help with diagnosis.
Inflammation
The Sacroiliac Joint (abbreviated as SI joint) is a small joint that joins your sacrum, the triangular bone across your lower back, to your ilium (hipbone). When inflammation of this joint occurs, its ligaments become loose or too tight, leading it to move more than it should; this may be the result of trauma, surgery or hormonal fluctuations associated with pregnancy and childbirth.
SI joint dysfunction causes pain on one side of your lower back that often radiates to your leg and buttocks, making sitting uncomfortable or painful as you straighten from chairs or enter and exit vehicles. The severity of SI joint dysfunction will dictate if pain remains persistent when trying to stand or get in and out.
Physical therapy treatments for SI joint pain may include over-the-counter anti-inflammatory medication, icing and electrical stimulation modalities like ultrasound or interferential current. Your physical therapist will also teach exercises designed to strengthen pelvic, butt and spinal muscles in order to provide greater stability around the SI joint area.
