SI joint treatment
The Sacroiliac joint is where the pelvic bone meets the base of the spine. It is the most stable joint in the body to the point that many anatomy scholars believe it is fused. So why do so many people have pain here? Well, although it’s an incredibly stable joint, micro shifts can be possible (kinda like having something stuck between your teeth).
This makes the joint unhappy, leading to inflammation and muscle spasm. Issues in the SI joint tend to be more prevalent among pregnant or postpartum women as their ligaments are more lax. But it can also be an issue for other people such as those who have generally hyper mobile joints, or those who have experienced blunt trauma.
Personally, I’ve experienced both pregnancy and blunt trauma, both of which led to chronic SI joint issues for me. Luckily, there’s lots that can be done for this condition! Here I’m sharing just a couple self correction techniques and in my opinion, the most important muscle strengthening exercises.
Now I know many of you have heard of the rotator cuff muscles for the shoulder. But did you know the hip also has a rotator cuff? Since these muscles cross and stabilize the SI joint, it is imperative to make sure they’re activated to do their job.
1. Muscle energy technique using the hamstrings to rotate hemipelvis posteriorly
2. Muscle energy technique using the adductor muscles to rotate hemipelvis anteriorly
3. Deep hip rotator exercise. Make sure knee is higher than 90 to prevent the hamstrings from taking over this movement and keep the heel close to the edge of the bed/couch. Try 5-10 reps slow and controlled
4. Cuff of Hip exercise. This is different than the classic clamshell exercise as we are not targeting glute max. Keep your knees higher than your hips, and don’t allow yourself to roll backward as you elevate your knee. Try 8-10 reps slow and controlled
See Instagram post for demo SI joint treatment
