Sacroiliac joint dysfunction and rehabilitation, anyone?

Posted on
Page
of 2
/ 2
Next
  • Any advice much appreciated.
    It hurts..

  • I was diagnosed with the same thing three years ago (after years of trying to get a diagnosis of what was wrong). What has really helped me is yoga--particularly lengthening the back, to get away from a very scrunched-up position on the bike. I go to a special yoga for cyclists class and love it. Physiotherapy didn't help nearly as much, despite having a very good physio.

  • Is it Yoga for Cyclists in Bethnal Green ?
    I need to do a yoga course so I can continue the exercises at home.
    Thanks Oliver.

  • Is it Yoga for Cyclists in Bethnal Green ?
    I need to do a yoga course so I can continue the exercises at home.
    Thanks Oliver.

    Yes, that's it. Thursdays at 8:15-9:30pm. Five-week courses.

    Rebecca now also does one on Monday evenings in Shoreditch. I can PM you the details if you want.

  • oliver beat me to it. yoga can be fantastic for these kind of problems. any god yoga instructor should be able to suggest some postures to help. though I have heard greay things about the yoga for cyclists.

  • Grow Up, what side does it hurt on? Or just all over the sacrum area? For immediate relief, try threading a mop handle behind one knee and in front of the other (you should sit down for this hehe). Slowly press back with the knee the handle is behind and forward with the knee the handle is in front of, the goal is to keep the handle in a straight line ____ . If you get a little pop, then you know how to do it in the future. If you don't, try doing the same to the opposite side.

    If this is too confusing, sit on your bed (or floor) with your knees up, feet flat on the bed. Wrap your arms around your knees, grasping your hands. Press outward with your knees, creating isometric pressure with your arms. If you get that pop, great. If not, put your forearm between your knees so that your palm rests on the inside of one knee, your elbow on the inside of the other, and press inward with your knees.

    Hope this helps!

  • My missus had the same issue. A combination of yoga, moderate exercise (walking, swimming) and osteopathy sorted it out.

  • Grow Up - How long have you been cycling for mate?

  • Pajamas

    Interesting--it's GrowUp, not pajamas--similarly-coloured avatars.

  • I have a long term injury in the Sacroiliac joint on my left side. I visit a chiropactor regularly. But I find the best thing to do is to stengthen the lower back area to keep on top of things. Yoga is great to do this but I simply do some back stretches followed by crunches every morning (about 160).

    I also use accupressure. If you've got a willing partner all the better, lie face down and get your partner to use there elbow instead of a ball but if you dont have a partnet I use a cricket ball (a tennis ball is slightly better but will split eventually). Lie on the floor. Put the ball under one buttock and move it arround until you find a "knot" in you glut muscle then just lie in that position for a bit. You can then move the ball around looking for other knots or move the ball to the other buttock.

  • Interesting--it's GrowUp, not pajamas--similarly-coloured avatars.

    Graham Chapman and Peter Tork, separated at birth? Hope you're OK James, mate... Looking forward to seeing you fit and healthy soon, sounds bad... :[

  • Interesting--it's GrowUp, not pajamas--similarly-coloured avatars.

    Yeah my girlfriend thought they were the same person, which I was pretty sure wasn't the case and confirmed when I met pj's at souths a couple of weeks ago...

    James, sounds nasty. HealTFU.

    Look forward to seeing you riding a bike again at souths! :-)

  • Minor thread hijack - For the past 3-4 months I've been getting stabbing / shooting pains around my sacrum and out across my buttocks towards the hips / down the backs of my legs (not so much up into the lower back). The pain shifts around quite a lot, switches between sides and some days hardly seems to be there at all. It's particulaly excruciating after laying on my back (ie in the park), even for short amounts of time.

    I'm doing 100-or-so miles a week, doesn't seem to make it any worse. Nor does it seem to improve if I do less. I've read a few threads about cycling and how it can leave your adductors/abductors underused, so I'm trying to build them up at the moment, but I'm not really sure if this is the route of the problem.

    Does this ring any bells with anyone? It sounds similar to the sort of thing being discussed here...

  • I live in London and have noticed, as I ride through the city on my geared racer of on my motorcycle, the large number of saddo fashion followers riding fixed gear or single speed fashion statement pseudo-track bikes.
    I usually shout 'Get some gears you twat' or 'They make gears for bikes nowadays you know'.
    Has it not occurred to any of these people that frequently pedalling at the wrong cadence, using excessive pedal pressure and generally straining in the wrong gear, does serious knee joint, tendon, ligament, cartilage and muscle damage?
    I think in a few years we shall see a significant rise in strain injuries leading to damaged joints, early onset arthritis etc.
    Yours
    a doctor etc

  • Minor thread hijack - For the past 3-4 months I've been getting stabbing / shooting pains around my sacrum and out across my buttocks towards the hips / down the backs of my legs (not so much up into the lower back).

    I mentioned that I do accupressure on my buttocks to releive my sacroiliac joint injury. I couldnt tell what exactly the connection it but there's definately a muscular connection there

  • I live in London and have noticed, as I ride through the city on my geared racer of on my motorcycle, the large number of saddo fashion followers riding fixed gear or single speed fashion statement pseudo-track bikes.
    I usually shout 'Get some gears you twat' or 'They make gears for bikes nowadays you know'.
    Has it not occurred to any of these people that frequently pedalling at the wrong cadence, using excessive pedal pressure and generally straining in the wrong gear, does serious knee joint, tendon, ligament, cartilage and muscle damage?
    I think in a few years we shall see a significant rise in strain injuries leading to damaged joints, early onset arthritis etc.
    Yours
    a doctor etc

    What exactly is the wrong cadence in your view? too low, too high, or both, and out of interest, do you ride fixed or single speed?

  • I usually shout 'Get some gears you twat' or 'They make gears for bikes nowadays you know'.

    In the nicest possible way, what are you doing on a fgss forum?

    Has it not occurred to any of these people that frequently pedalling at the wrong cadence, using excessive pedal pressure and generally straining in the wrong gear, does serious knee joint, tendon, ligament, cartilage and muscle damage?

    I imagine that, having realised that it could be a potential issue, they've done considerable reading into the issue, perhaps consulted a couple of independant sources, and then made a balanced and informed decision. Just as they do with their haircuts...

  • Also slimlavud, why have you posted the exact same thing in 3 different threads?

  • Troll detected...

  • Troll detected...

    Yup

  • My Si joint is having another moment.
    Thanks for all your advice.

  • GrowUp, Thanks for your PM, will be in touch soon.

  • I'm gonna bump this as i've started to get discomfort that ranges from dull/warm ache to floating and strong pain in my right lower back. it makes me press my fist into my lower back muscle for relief, but i find it real hard to massage out myself.
    i looked into this and the census (via the interwebs) seems to be its my Sacroiliac joint.
    it started about a month or more ago, its particularly sore after walking (noticed when sitting or standing). while cycling its fine only the occasional twinge if i push hard.
    sitting at work is uncomfortable.
    i have ordered a Sacroiliac support belt to try and ease the aches. james and co, what are your recommendations? i wouldn't mind that yoga class. open to other suggestions and tips too.
    thanks,
    matt.

  • Take anti-inflammatories (ibuprofen) - the docs do special ones for joint pain. Strech your knee towards your chin a lot. Sleep on your side with a pillow between your knees (keeps SI joint in alignment). However might be worth speaking to a doc - SI pain is normally in the buttocks or down the back of the leg (or at least mine was), not really lower back.

  • Post a reply
    • Bold
    • Italics
    • Link
    • Image
    • List
    • Quote
    • code
    • Preview
About

Sacroiliac joint dysfunction and rehabilitation, anyone?

Posted by Avatar for nestor @nestor

Actions