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Anyone dealing with sacroiliac joint dysfunction?
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Anyone have success treating SI issues? Suggestions/tips to avoid triggering flare ups while climbing? Trying not to get too discouraged. |
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si join pain is a very slow recovery but can be reversed daily foundation training https://m.youtube.com/watch?v=4BOTvaRaDjI retrain body to not hinge at spine but bend knees yoga forward fold destroys si joints in adults many modifications are needed to not exacerbate si joint pain if u take yoga stop bending over at hip learn to squat with spine erect like third world recliner anti inflammation diet (maybe no fructose no sugar no dairy no grains so maybe eat paleo) adding collagen msm glucosamine condroiten prolo therapy or steam cell injections medical massage or rolfing might help or atleast foam roll entire body daily get stretched out professionally like stretch lab or stretch zone as it could be too tight psoas and hip flexors and quads also chronic pain mindset training to learn to ignore and accept pain signals as empty and meaningless |
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Yes - 20 years. Avoid running at all costs. Eliminate it from your activity. Sad but its the reality. Elliptical and biking are fine. No extended barefoot or sandal travel. Replace shoes every 6-12 months. As stated above - you need to do things to reduce overall inflammation in your body. No alcohol, low sugars. Unclear if red meat is a trigger for me or not. A body in motion stays in motion - stay active. Note that yoga often makes my SI pain worse. Comment above is very enlightening. Moderate, responsible weight lifting (squats, deadlifts) strengthen my back in a good way. But don't overdo weight. Max hydration 24/7. Firm(!!) mattress. Soft mattresses f my back up bad. Indica. |
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I deal with chronic SI joint pain due to A.S. (ankylosing spondylitis), but both my Rheumatologist and P.T. go about treating symptoms of my issue in a very similar way to SI Joint Dysfunction. I'll echo basically everything Grug G stated above with a heavy emphasis on remaining active but cut out running, like forever. Ive replaced the running with swimming. Helps with breathing for climbing so win-win. Also working for me (yeah I'm going beyond "for climbing flare-ups"): -15mg of Meloxicam daily (perscription). -large foam roller exercises via instructions given by P.T., daily. Laying on the foam roller in multiple positions for 5-10 minutes. -Keeping all glutes strong and engaged by utilizing isolation exercises given for each glute by P.T.. -Keeping Hamstrings strong and activated using exercises given by P.T.. Being aware of the tug-of-war happening between hip flexors and modification of how you posture your body for daily life/activities (like bending over a sink to do dishes, don't do that). -Hitting the hot tub and finding the jets that hit the SI area. What doesn't work for me: -Yoga, so many yoga poses will trigger my SI joint pain. -Laying in bed drinking beer to dull pain while feeling bad for myself. -Long multi's where every belay is a hanging belay. -Being in a bad belay stance when lowering or holding partner when they are working a pitch. Best of luck to ya! Edit: helpful stuff when climbing: - cushion for sitting around, like a bleacher pad - belay glasses. Keeping your spine in as neutral a position possible vs arching your back. |
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Second all the lifestyle mods., diet, no alcohol, etc. but those are really foundational gut issues, and so I would add L-citrulline, which for me, was a miracle for DOMS and muscle knots/trigger points (but of the 10 brands I've tried only NOW brand has worked the best, but also the priciest), increases nitric oxide and removes ammonia from the blood but really makes me reek. If it's "out", I find the piriformis critical and work it laying on my side in bed with my fingers. I used to have a go-to youtube video to put it back in place but can't find it anymore. Go down the youtube rabbit hole, most of it is the same but there might be a nugget that works best for you but the standard on the back knees bent push pull is good and can be done 10 x's a day all day. Pelvis rotation can be helped on stomach using gravity and foam wedges/rolled towels.Google pelvis rotation fix etc. For me, this stuff works. It's unique: https://pritrainer.com/lateral-pelvic-tilt-cause-fix/ and https://pritrainer.com/pri-left-aic-right-bc-beginner-example-program/ |
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I developed SI joint dysfunction while running track in college. I would highly highly recommend finding a PT to work with. I've been able to work with some on and off for the last couple years and its been quite manageable so long as I keep up on my preventative exercises. (pistol squats, clamshells, side leg lifts, russian dead lifts) |
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I developed SI joint dysfunction while trying to be an ultra-marathoner in early 2000s. I didn't really have access to good PT back then so it took years to resolve itself. I'd second all the above advice from grug g and Chain Reaction. Keep at it knowing that it may take lots of time and effort before you are back to "normal". |
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I dealt with increasing SI issues for 2 years. I had constant grinding and popping in the SI Joint with related lower back pain in the SI area and hip pain/popping. I tried a lot of stretches and movements that only made it worse and triggered more flare ups. I stumbled on the "core balance training" youtube channel which led me to a complete recovery to an issue that was hopeless for me. His premise is that most SI issues are caused by instability in the SI joint. Stability needs to be restored and stretching the SI joint is one of the worst things you can do for it. For me I found that sitting at work for 8 hours a day and more sitting at home was causing SI instability. During my recovery which only took a month or so, I worked on standing at work until eventually I could stand almost 8 full hours. When I got home I didn't sit. I would either stand or lay flat to restore stability. I also did the banded glute bridges he mentions in this video. I didn't have to ease back on climbing or hiking. There are other techniques on his channel, but I didn't need anything else. Best wishes |
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Thank you everyone for all of the incredible insights. I really appreciate your responses and feel more hopeful. |
