Red is where it's sharpest, orange is where it hurts when I flex my toes, yellow is where it's tender to touch
2. What exercises hurt?
When I press against the ground with my toes the top of my foot hurts, feels like it's in the bones, like between metatarsals. It's also tender when I press on it.
3. What type of pain is it?
A sharp pain
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
About a 5 or a 6
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
Acute, been noticeable since probably Monday
6. Have you been training through pain? If so, how long?
It hasn't interfered with training so I've just been working past it
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it.
Seems like it's down around the bones, not so much in the tissue
8. What have you been doing for recovery purposes?
Nothing really, it hasn't interfered with my life too much, but it's not really getting better, I imagine I should probably ice it or something but I'm not really sure
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
Nothing helps besides just not touching it/flexing my toes, not constant, only happens when poked/ when I flex my toes
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
No swelling, nothing else feels off
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
Exercise doesn't bother it, however after my run today I had some pain on the bottom of my arch and I think this may be tied to that.
12. Any previous injury history?
I have super damn flat feet, not an injury but worth noting
13. How's your posture?
I think it's fine
14. What is your current workout routine for that bodypart? Do you play any sports?
Running, but that doesn't seem to agitate it so it's not a huge deal
15. Any other information I should be aware of or that comes to mind that may help?
When I press against the ground with my toes the top of my foot hurts, feels like it's in the bones, like between metatarsals. It's also tender when I press on it.
3. What type of pain is it?
A sharp pain
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
About a 5 or a 6
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
Acute, been noticeable since probably Monday
6. Have you been training through pain? If so, how long?
It hasn't interfered with training so I've just been working past it
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it.
Seems like it's down around the bones, not so much in the tissue
8. What have you been doing for recovery purposes?
Nothing really, it hasn't interfered with my life too much, but it's not really getting better, I imagine I should probably ice it or something but I'm not really sure
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
Nothing helps besides just not touching it/flexing my toes, not constant, only happens when poked/ when I flex my toes
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
No swelling, nothing else feels off
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
Exercise doesn't bother it, however after my run today I had some pain on the bottom of my arch and I think this may be tied to that.
12. Any previous injury history?
I have super damn flat feet, not an injury but worth noting
13. How's your posture?
I think it's fine
14. What is your current workout routine for that bodypart? Do you play any sports?
Running, but that doesn't seem to agitate it so it's not a huge deal
15. Any other information I should be aware of or that comes to mind that may help?
Not that I can think of, thanks!
How did this occur? You were doing something and then this happened how?
Have you tried moving around the bones in your foot?
I know it takes a good professional to mobilize specifically but have you tried any active or passive mobility workouts?
When I press against the ground with my toes the top of my foot hurts, feels like it's in the bones, like between metatarsals. It's also tender when I press on it.
3. What type of pain is it?
A sharp pain
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
About a 5 or a 6
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
Acute, been noticeable since probably Monday
6. Have you been training through pain? If so, how long?
It hasn't interfered with training so I've just been working past it
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it.
Seems like it's down around the bones, not so much in the tissue
8. What have you been doing for recovery purposes?
Nothing really, it hasn't interfered with my life too much, but it's not really getting better, I imagine I should probably ice it or something but I'm not really sure
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
Nothing helps besides just not touching it/flexing my toes, not constant, only happens when poked/ when I flex my toes
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
No swelling, nothing else feels off
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
Exercise doesn't bother it, however after my run today I had some pain on the bottom of my arch and I think this may be tied to that.
12. Any previous injury history?
I have super damn flat feet, not an injury but worth noting
13. How's your posture?
I think it's fine
14. What is your current workout routine for that bodypart? Do you play any sports?
Running, but that doesn't seem to agitate it so it's not a huge deal
15. Any other information I should be aware of or that comes to mind that may help?
Not that I can think of, thanks!
How did this occur? You were doing something and then this happened how?
Have you tried moving around the bones in your foot?
I know it takes a good professional to mobilize specifically but have you tried any active or passive mobility workouts?
It just gradually became more of an annoyance while I was running until it became actual pain yesterday, and I just liked move the bones by kinda squishing my foot from the side and that didn't hurt, but if I like flex my toes outward (picture like for airing out toes or something) that causes some pain.
I haven't tried any mobility workouts because idk what to do for a foot in that regard
Went to campus health today and they think it might be tendonitis of some sort, I have an appointment on Tuesday and they're gonna look at it more thoroughly so we'll see
When I press against the ground with my toes the top of my foot hurts, feels like it's in the bones, like between metatarsals. It's also tender when I press on it.
3. What type of pain is it?
A sharp pain
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
About a 5 or a 6
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
Acute, been noticeable since probably Monday
6. Have you been training through pain? If so, how long?
It hasn't interfered with training so I've just been working past it
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it.
Seems like it's down around the bones, not so much in the tissue
8. What have you been doing for recovery purposes?
Nothing really, it hasn't interfered with my life too much, but it's not really getting better, I imagine I should probably ice it or something but I'm not really sure
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
Nothing helps besides just not touching it/flexing my toes, not constant, only happens when poked/ when I flex my toes
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
No swelling, nothing else feels off
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
Exercise doesn't bother it, however after my run today I had some pain on the bottom of my arch and I think this may be tied to that.
12. Any previous injury history?
I have super damn flat feet, not an injury but worth noting
13. How's your posture?
I think it's fine
14. What is your current workout routine for that bodypart? Do you play any sports?
Running, but that doesn't seem to agitate it so it's not a huge deal
15. Any other information I should be aware of or that comes to mind that may help?
Not that I can think of, thanks!
How did this occur? You were doing something and then this happened how?
Have you tried moving around the bones in your foot?
I know it takes a good professional to mobilize specifically but have you tried any active or passive mobility workouts?
It just gradually became more of an annoyance while I was running until it became actual pain yesterday, and I just liked move the bones by kinda squishing my foot from the side and that didn't hurt, but if I like flex my toes outward (picture like for airing out toes or something) that causes some pain.
I haven't tried any mobility workouts because idk what to do for a foot in that regard
Went to campus health today and they think it might be tendonitis of some sort, I have an appointment on Tuesday and they're gonna look at it more thoroughly so we'll see
Meh, everyone who is not an orthopedic doc, PT, chiro, etc thinks everything is tendonitis. I would not put any stock into that.
A more thorough eval would be good. Let me know what happens
Past 2 days woke up with not painful but fairly stiff wrists and fingers. Seems like im due for a deload week, which i think means. Lift lighter. Lift less often. And decrease volume.
When I press against the ground with my toes the top of my foot hurts, feels like it's in the bones, like between metatarsals. It's also tender when I press on it.
3. What type of pain is it?
A sharp pain
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
About a 5 or a 6
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
Acute, been noticeable since probably Monday
6. Have you been training through pain? If so, how long?
It hasn't interfered with training so I've just been working past it
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it.
Seems like it's down around the bones, not so much in the tissue
8. What have you been doing for recovery purposes?
Nothing really, it hasn't interfered with my life too much, but it's not really getting better, I imagine I should probably ice it or something but I'm not really sure
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
Nothing helps besides just not touching it/flexing my toes, not constant, only happens when poked/ when I flex my toes
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
No swelling, nothing else feels off
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
Exercise doesn't bother it, however after my run today I had some pain on the bottom of my arch and I think this may be tied to that.
12. Any previous injury history?
I have super damn flat feet, not an injury but worth noting
13. How's your posture?
I think it's fine
14. What is your current workout routine for that bodypart? Do you play any sports?
Running, but that doesn't seem to agitate it so it's not a huge deal
15. Any other information I should be aware of or that comes to mind that may help?
Not that I can think of, thanks!
How did this occur? You were doing something and then this happened how?
Have you tried moving around the bones in your foot?
I know it takes a good professional to mobilize specifically but have you tried any active or passive mobility workouts?
It just gradually became more of an annoyance while I was running until it became actual pain yesterday, and I just liked move the bones by kinda squishing my foot from the side and that didn't hurt, but if I like flex my toes outward (picture like for airing out toes or something) that causes some pain.
I haven't tried any mobility workouts because idk what to do for a foot in that regard
Went to campus health today and they think it might be tendonitis of some sort, I have an appointment on Tuesday and they're gonna look at it more thoroughly so we'll see
Curious to know how that appointment went. Had you increased your running recently? Changed surfaces? Changed shoes (or haven't changed shoes for quite some time)?
At first I thought maybe morton's neuroma but you haven't mentioned any numbness so maybe it has something to do with the superior extensors of the foot?
When I press against the ground with my toes the top of my foot hurts, feels like it's in the bones, like between metatarsals. It's also tender when I press on it.
3. What type of pain is it?
A sharp pain
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
About a 5 or a 6
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
Acute, been noticeable since probably Monday
6. Have you been training through pain? If so, how long?
It hasn't interfered with training so I've just been working past it
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it.
Seems like it's down around the bones, not so much in the tissue
8. What have you been doing for recovery purposes?
Nothing really, it hasn't interfered with my life too much, but it's not really getting better, I imagine I should probably ice it or something but I'm not really sure
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
Nothing helps besides just not touching it/flexing my toes, not constant, only happens when poked/ when I flex my toes
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
No swelling, nothing else feels off
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
Exercise doesn't bother it, however after my run today I had some pain on the bottom of my arch and I think this may be tied to that.
12. Any previous injury history?
I have super damn flat feet, not an injury but worth noting
13. How's your posture?
I think it's fine
14. What is your current workout routine for that bodypart? Do you play any sports?
Running, but that doesn't seem to agitate it so it's not a huge deal
15. Any other information I should be aware of or that comes to mind that may help?
Not that I can think of, thanks!
How did this occur? You were doing something and then this happened how?
Have you tried moving around the bones in your foot?
I know it takes a good professional to mobilize specifically but have you tried any active or passive mobility workouts?
It just gradually became more of an annoyance while I was running until it became actual pain yesterday, and I just liked move the bones by kinda squishing my foot from the side and that didn't hurt, but if I like flex my toes outward (picture like for airing out toes or something) that causes some pain.
I haven't tried any mobility workouts because idk what to do for a foot in that regard
Went to campus health today and they think it might be tendonitis of some sort, I have an appointment on Tuesday and they're gonna look at it more thoroughly so we'll see
Curious to know how that appointment went. Had you increased your running recently? Changed surfaces? Changed shoes (or haven't changed shoes for quite some time)?
At first I thought maybe morton's neuroma but you haven't mentioned any numbness so maybe it has something to do with the superior extensors of the foot?
He said I should just keep resting it, it's been improving though. He didn't do any Xrays, says we will if it's not a lot better by next week. However I had changed my running quite a bit. Before I went to school (so during August) was doing ~5 mile per week of running, nothing too much, but I injured my shoulder really badly at martial arts at the end of the month so I had to take a break from lifting.
This left me arriving at school with quite a bit of exercise time, and I couldn't lift so all I did was running. As I got into it more, I got up to running between 10 and 12 miles a week (still not a ton) but it was tons more than I was used to, and I was doing all the running on concrete rather than the dirt trails back home, so I imagine that's what caused it :S
Okay so my foot's gotten a lot better over the last few days, I'd probably put it around 90% or higher, so my question now is: What do I do to prevent reinjury/get back into running?
I was running ~3.5 miles 3 days per week, so just about 11 miles a week on concrete. Should I look for softer surfaces to run on, keep the same course but start really slow with the running, or something else? Is there some sort of prehab exercise I can do to help warm up that part of my foot?
This is what's wrong with my wrist, I made a video:
Orthopedist/surgeon I had a talk with doesn't recommend a surgery unless it gets really bad and unbearable to live with; it might end up worse and/or severily limit the rotation. The only good news he had was that apparently it might calm down by itself in a year or two.
On October 10 2012 12:35 GuiltyJerk wrote: Okay so my foot's gotten a lot better over the last few days, I'd probably put it around 90% or higher, so my question now is: What do I do to prevent reinjury/get back into running?
I was running ~3.5 miles 3 days per week, so just about 11 miles a week on concrete. Should I look for softer surfaces to run on, keep the same course but start really slow with the running, or something else? Is there some sort of prehab exercise I can do to help warm up that part of my foot?
Look to purchase a new pair of shoes if the ones you have are worn, you can go to a sporting goods place, they can take a look at the wear on your shoes and see if you need anything specific. I'd say go on something a bit softer if you can, but just work up to where you were before. Don't just go 3.5 miles+ right out the gate I know runners like to run through the aches and pains but just don't go overboard at first. If it's beginning to bother you again I'd look at inserts and if it's still bothering you, go in again.
To warm up your foot beforehand, you could take a warm shower before you run, you could ride a stationary bike, or just start with a quick walk/jog before you start to run.
On October 10 2012 12:35 GuiltyJerk wrote: Okay so my foot's gotten a lot better over the last few days, I'd probably put it around 90% or higher, so my question now is: What do I do to prevent reinjury/get back into running?
I was running ~3.5 miles 3 days per week, so just about 11 miles a week on concrete. Should I look for softer surfaces to run on, keep the same course but start really slow with the running, or something else? Is there some sort of prehab exercise I can do to help warm up that part of my foot?
What Ero said +
Start with 2x400m on grass and build your way up with 200m more per workout depending on how it feels.
Orthopedist/surgeon I had a talk with doesn't recommend a surgery unless it gets really bad and unbearable to live with; it might end up worse and/or severily limit the rotation. The only good news he had was that apparently it might calm down by itself in a year or two.
Ah, that's a bummer.
If taping it or getting some wrist supports helps then I would suggest potentially trying that
I rarely recommend "extra" equipment like supports, wraps, or things like orthotics, but if you have something that's instable and can't be fixed without surgery then those things can definitely help out
1) Google a pic and mark where it hurts. Idk why it's not working with the colour but it hurts right in the core of the my shoulder sorry :/
2) What exercises hurt? Bench Press when I am lifting
3) What type of pain is it? Burning? Ache? Tingling? Sharp? Very Sharp
4) What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 4-5 It hurts quite a bit but I can easily push through the pain
5) Acute or Chronic Chronic
6) How long have you been training with the pain For 5 months
7) How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. It feels like it is right in the centre of my shoulder
8) What have you been doing for recovery purposes? Nothing it feels fine as soon as I finish working out
9) What seems to help? It seems to hurt less on the third set than the first
10) Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Feels normal no swelling, tightness, tenderness
11)How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? The pain is only there when I bench press.
12) Any previous injury history? I used to play baseball 4 years ago and I pitched a full game and then after the game I helped out a newer kid by pitching to him to help out his hitting for an hour or two and my arm was sore for weeks after that but eventually the pain went away. Flat footed too
13) Posture Pretty shitty lol
14) What is your current workout routine for that bodypart? Do you play any sports? I do a workout 3 days a week, I do some heavy lifting occasionally at work and I snowboard.
15. Any other information I should be aware of or that comes to mind that may help? The shoulder is constantly clicking very loudly
Orthopedist/surgeon I had a talk with doesn't recommend a surgery unless it gets really bad and unbearable to live with; it might end up worse and/or severily limit the rotation. The only good news he had was that apparently it might calm down by itself in a year or two.
Ah, that's a bummer.
If taping it or getting some wrist supports helps then I would suggest potentially trying that
I rarely recommend "extra" equipment like supports, wraps, or things like orthotics, but if you have something that's instable and can't be fixed without surgery then those things can definitely help out
I don't know why but the guy said that any supports should not be used, not even wrist wraps because of the pressure.
That did leave me a bit confused since other orthopedist before him said that you could use them with heavy stuff at the gym.
Orthopedist/surgeon I had a talk with doesn't recommend a surgery unless it gets really bad and unbearable to live with; it might end up worse and/or severily limit the rotation. The only good news he had was that apparently it might calm down by itself in a year or two.
Ah, that's a bummer.
If taping it or getting some wrist supports helps then I would suggest potentially trying that
I rarely recommend "extra" equipment like supports, wraps, or things like orthotics, but if you have something that's instable and can't be fixed without surgery then those things can definitely help out
I don't know why but the guy said that any supports should not be used, not even wrist wraps because of the pressure.
That did leave me a bit confused since other orthopedist before him said that you could use them with heavy stuff at the gym.
Hmmm, that is pretty odd.
Maybe in his experience the braces tend to aggravate the tendon as opposed to help.
1) Google a pic and mark where it hurts. Idk why it's not working with the colour but it hurts right in the core of the my shoulder sorry :/
2) What exercises hurt? Bench Press when I am lifting
3) What type of pain is it? Burning? Ache? Tingling? Sharp? Very Sharp
4) What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 4-5 It hurts quite a bit but I can easily push through the pain
5) Acute or Chronic Chronic
6) How long have you been training with the pain For 5 months
7) How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. It feels like it is right in the centre of my shoulder
8) What have you been doing for recovery purposes? Nothing it feels fine as soon as I finish working out
9) What seems to help? It seems to hurt less on the third set than the first
10) Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Feels normal no swelling, tightness, tenderness
11)How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? The pain is only there when I bench press.
12) Any previous injury history? I used to play baseball 4 years ago and I pitched a full game and then after the game I helped out a newer kid by pitching to him to help out his hitting for an hour or two and my arm was sore for weeks after that but eventually the pain went away. Flat footed too
13) Posture Pretty shitty lol
14) What is your current workout routine for that bodypart? Do you play any sports? I do a workout 3 days a week, I do some heavy lifting occasionally at work and I snowboard.
15. Any other information I should be aware of or that comes to mind that may help? The shoulder is constantly clicking very loudly
YOu should seen an orthopedic doctor ASAP in my opinion and stop doing any exercise that aggravates it.
Pain inside the joint is prime territory for labrum or biceps long head tendon, or other types of cartilage damage which will in all likelyhood require orthopedic surgery depending on the extent of the damage. It's not good that you've been working through it for 5 months...
Not something you want to play around with with your shoulders.
On July 25 2012 21:15 mordek wrote: So I had SI joint stuff a little while ago, got it all fixed up. Playing softball last night I'm getting a similar pain again -.- Is there any preventive or prehab stuff I can do for SI joint? I'd rather not have to see the chiro every month or two if I'm playing sports.
Your chiro should give you exercises to help stablize the joint... and exercises depend on your certain SI joint issue
Generally, strengthening tends to be good though, especially with the cross sling exercises like bird dogs
Ok. When I asked if there was something I should do or not do, he just told me to do the hip mobility stretches he showed me. Said should be fine doing whatever. I have been doing the stretches regularly but I will look into the exercises you mentioned thanks
Ummmm that seems really shady...
If SI is unstable then you need a combo of stretches and ESPECIALLY strength exercise to help stabilize
He stated the issue was my hip was locking up and the cycle of pain -> more seizing up -> pain was fixed by mobilizing the joint. I didn't complain because he was the second one I saw and it actually got better after two visits to him.
I couldn't find a lot about "cross sling". I'm familiar with bird dog. Is cross sling like stabilizing extension exercises for across the body (opposite arm and leg)? I can't think or find anything other than bird dog that seems similar.
Sorry was typing fast last time and mixed up words
It's supposed to be "posterior sling" muscles
If it was locked up then OK stretches would be good
But avoid any type of impact type of exercise like running because that can jar it into weird positions....
Ah, this was very helpful. I am going to get on these asap as it sounds like what I need. Thanks again for all your help!
Also, from what you've said the SIJ usually slips from an imbalance right? Is there a way to identify which side is giving out or is it best to work on it bilaterally and no worry about it. I noticed this past time my left SIJ was what hurt and my right lower back muscles were tight but I'm not sure if that says anything really.
Ok, I've been working on this for some time. Pain comes and goes. However, I don't know why this took so long but got the idea to test my hamstrings strength relative to one another with single leg curls. I am able to do 70+ lb with my right for multiple reps without issue. My left hamstring struggles to get 5 reps of 55lb. I tore my left acl and I've known forever that my left hamstring was not the same since. I feel dumb just thinking of this. For example I have no problem bringing my right heel up to my hand without bending over but this is difficult with my left (I bend over normally). It's also not necessarily just strength as with my right I feel like I can will myself through a heavier weight but my left its more like I can't force it to work really hard. And I watched my squat at low weights and I think I'm shifting the weight to my right. This is an enormous rant, sigh. Hopefully those details are helpful. What can I do to correct this?
Edit: More details XD. When kneeling I am able to lift my right foot off the floor and hold with some effort. I am unable to get my left off the ground.
On July 25 2012 21:15 mordek wrote: So I had SI joint stuff a little while ago, got it all fixed up. Playing softball last night I'm getting a similar pain again -.- Is there any preventive or prehab stuff I can do for SI joint? I'd rather not have to see the chiro every month or two if I'm playing sports.
Your chiro should give you exercises to help stablize the joint... and exercises depend on your certain SI joint issue
Generally, strengthening tends to be good though, especially with the cross sling exercises like bird dogs
Ok. When I asked if there was something I should do or not do, he just told me to do the hip mobility stretches he showed me. Said should be fine doing whatever. I have been doing the stretches regularly but I will look into the exercises you mentioned thanks
Ummmm that seems really shady...
If SI is unstable then you need a combo of stretches and ESPECIALLY strength exercise to help stabilize
He stated the issue was my hip was locking up and the cycle of pain -> more seizing up -> pain was fixed by mobilizing the joint. I didn't complain because he was the second one I saw and it actually got better after two visits to him.
I couldn't find a lot about "cross sling". I'm familiar with bird dog. Is cross sling like stabilizing extension exercises for across the body (opposite arm and leg)? I can't think or find anything other than bird dog that seems similar.
Sorry was typing fast last time and mixed up words
It's supposed to be "posterior sling" muscles
If it was locked up then OK stretches would be good
But avoid any type of impact type of exercise like running because that can jar it into weird positions....
Ah, this was very helpful. I am going to get on these asap as it sounds like what I need. Thanks again for all your help!
Also, from what you've said the SIJ usually slips from an imbalance right? Is there a way to identify which side is giving out or is it best to work on it bilaterally and no worry about it. I noticed this past time my left SIJ was what hurt and my right lower back muscles were tight but I'm not sure if that says anything really.
Ok, I've been working on this for some time. Pain comes and goes. However, I don't know why this took so long but got the idea to test my hamstrings strength relative to one another with single leg curls. I am able to do 70+ lb with my right for multiple reps without issue. My left hamstring struggles to get 5 reps of 55lb. I tore my left acl and I've known forever that my left hamstring was not the same since. I feel dumb just thinking of this. For example I have no problem bringing my right heel up to my hand without bending over but this is difficult with my left (I bend over normally). It's also not necessarily just strength as with my right I feel like I can will myself through a heavier weight but my left its more like I can't force it to work really hard. And I watched my squat at low weights and I think I'm shifting the weight to my right. This is an enormous rant, sigh. Hopefully those details are helpful. What can I do to correct this?
Edit: More details XD. When kneeling I am able to lift my right foot off the floor and hold with some effort. I am unable to get my left off the ground.
that would've been good to know in the first place, lol.
This details a lot fo the things you want to focus on with that type of dysfunction:
EPT![[image loading]](http://i.imgur.com/KMbYb.jpg)
![[image loading]](http://i1006.photobucket.com/albums/af183/cheeseit989/shoulder-fashion_zps403c1cc7.jpg)
