Category Archives for "Sacro Iliac Joint, Hip Pain"

Sacroiliac Joint Pain and Injuries – Side Planks on Elbow

This is a strengthening exercise for your gluteus medius and your Sacroiliac joint.

Start by positioning yourself in right side lying if the right Sacroiliac joint is the injured side. Position your right forearm on the ground with your low back and legs straight, feet together and your inner core muscles engaged below your belly button. Keep your low back flat and your body in a straight line as you lift your right hip off the ground so your body weight is supported by your arm, shoulder and foot.

Then raise your left arm straight up pointing your hand to the ceiling and lower it back down. Do this arm motion ten times for a total of ten repetitions on each side, twice per day.

If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your Sacroiliac joint, consult your local Physiotherapist before continuing. 

Sacroiliac Joint Pain and Injuries – Dead Bug Pose

Start by lying down with your back flat, knees bent and feet on the ground. Begin to breath into your diaphragm (the base of your lungs) and then engage the inner core muscles below your belly button while you maintain the diaphragmatic breathing.

Bring both hands pointing up with the arms straight and lift both knees up to the chest at a 90 degree angle to the start position. As you reach one arm down and over your head to the floor, straighten your opposite leg towards the ground while you keep the lower back flat to neutral on the ground. Return the arm and leg to the start position and repeat this same movement with your inner core engaged for the opposite limbs. Do 10 repetitions on each side for 3 sets.

This is exercise can help strengthen your Sacroiliac joint to help you with your rehab after you’ve injured it. If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your Sacroiliac joint, consult your local Physiotherapist before continuing. 

Chronic Hip Pain Strain- Forward Lunge Reach Ups

Progressively strengthening your core stability muscles after a hip injury can help you become functionally stronger.

Start by lunging forward with your right foot and reaching up with the opposite arm and hand high up above your head while keeping the low back in neutral position. When you lunge forward make sure your knee stays over your ankle and aligned with your second toe, hip and shoulder and that the low back doesn’t arch. Don’t let your knee fall into the middle or go past the front of your toes and the opposite arm reaching straight up without deviating past the midline or off to the side. Push back up to the start with the forward foot and repeat this for 10 repetitions doing 3 sets for each side.

This exercise is great for returning to activities and sports that require a lunge and reaching motion. If you’re unsure about the exercise or have uncertainty about where you’re at with your hip book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out. 

Sacro-Iliac Joint Strain Injuries – Big Ball Roll Outs

Kneel down with a big exercise ball in front of you.

Keeping your back straight and your inner core muscles engaged, slowly roll down your forearms on the pinky finger side. Straighten out your elbows and move slightly past them on the ball. Come back up with control to the start position. Repeat this for 10 repetitions, doing 3 sets per day.

This is a great exercise to strengthen your sacra-iliac joint after an injury and retraining your core stability muscles to help them work better.

If you’re unsure about the exercise or have uncertainty about where you’re at with your recovery book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out.

Sacroiliac Joint Pain & Dysfunction – Piriformis Stretch

Lie down on the ground with your right foot on the corner of a wall or door frame to stretch out the left piriform muscle. Start with your right knee at 90 degrees.

If you are really tight at the beginning then increase the angle of that right knee by moving further away from the wall or door frame.

Cross your left ankle across your right knee and ensure that your buttock remain touching the ground firmly and your hips staying square to your body.​

Stabilize your right ankle with your right hand and extend that ankle into dorsiflexion upwards. Then push your left knee towards your other foot while you keep your inner core engaged and your pelvis nice and stable. Hold this for 30 seconds, doing 3 sets on the affected side daily.

When you have sacroiliac joint pain and dysfunction, this exercise can help to relieve it. 

Sacroiliac Joint Syndrome- Gluteus Medius Muscle Strengthening Pistol Squats

With both sides of the pelvis level squat down on one leg sitting your butt back (like in a chair).

Keep the knee over the ankle and aligned with your hip and second toe while preventing it from moving past the toes as you squat. You also want to reach both arms out in front of you to keep balanced and bend your hips so your chest comes forward.

Your weight is on your entire foot as you come straight back up. Place the emphasis on pushing through the heel while squeezing your butt all the way back up. Repeat this for 10-15 repetitions doing 3 sets on each side.

Sacroiliac joint syndrome is a mechanical dysfunction of the sacroiliac joint causing pain and loss in mobility of the joint. It can present as pain in the low back, groin, buttock, thigh or posterior aspect of the sacroiliac joint area. It occurs when the sacroiliac joint ligaments are damaged or torn from trauma like a fall, motor vehicle accident, lifting, bending and repetitive strain or muscle imbalances. 

Sacro Iliac Joint strain: One-Legged Superman Deadlifts

Start off with nice tall posture and engage your core muscles below the belly button. Plant your entire right foot on the ground while keeping both knees straight.

When you bend forward at your hips press your opposite leg and knee straight back and reach your arms straight out in front of you. Keep both hips level and knees straight but don’t lock out or hyper extend that right knee.

Repeat this for 10 repetitions for 3 sets to start on each side.

One-legged superman deadlifts are a great way to strengthen your sacro iliac joint and core stability muscles and help build your strength and balance in any sports involving jumping, running, cutting & hiking.

If you experience any pain or have any problems doing this exercise consult your local Physiotherapist before continuing.

Hip Flexor Strain Running Rehab – Knee Highs

Loop a resistance band around your ankle on the same side as the hip you are targeting. Step the opposite foot forward while having the opposite arm also forward and position yourself in a running stance with your core muscles engaged below the belly button.

Bring the knee up towards the chest matching the motion with the opposite arm and then bring the foot back down with control.

A few things to look out for when you’re doing this exercise to is control the motion of the foot so the resistance band doesn’t just pull your foot back and also keep the arms and knees from crossing the mid line of the body and prevent the low back from arching by keeping it in neutral. Repeat this for one minute on each side doing 3 sets 2x/day.

This exercise strengthens the hip flexor throughout the full range of motion and can help you rehab your functional running strength after a hip flexor injury.

Sacro-Iliac Joint Injuries: One-Leg Looped Band Bridges

This is a progression of the Looped Band Bridges.

Begin by wrapping a looped resistance band around your thighs just above your knees. Engage the core muscles below the belly button by pulling the waistline inwards to make yourself skinnier. Make sure you are still breathing, so don’t hold your breath.

Ensure the knees are aligned with your ankles and your hips while you take up the slack in the looped band. Push through your heels with the feet flat on the ground and bridge the butt up keeping both sides of the pelvis level with each other.

Then straighten out one - leg, hold it here for 10 seconds, and then bend your knee and lower your butt back down. Repeat this for 10 repetitions doing 3 sets.

This exercise activates the posterior core muscles and progressively strengthens the functional core to help with your dysfunctional Sacro-Iliac joint. If you experience any pain or have any problems doing this exercise consult your local Physiotherapist before continuing.

Sacro-Iliac Joint Injuries: Looped Band Bridges

This exercise helps to activate the posterior core muscles to help you with the functional core strength for a dysfunctional Sacro-Iliac joint.

Wrap a looped resistance band around your thighs just above your knees. Engage the core muscles below the belly button by pulling them inwards while you keep breathing… so don’t hold your breath.

Ensure the knees are aligned with your ankles and your hips while you take up the slack in the looped band. Push through your heels with the feet flat on the ground and bridge the butt up keeping both sides of the pelvis level with each other.

Hold this for 10 seconds, and then lower your butt back down. Repeat this for 10 repetitions doing 3 sets.

This exercise helps to activate the posterior core muscles to help you with the functional core strength for a dysfunctional Sacro-Iliac joint.

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