You probably have a pretty good idea how things are going in PT based on the title of this post, along with some other things I have mentioned this week. I figured it was time for an update since I have been trying to do them weekly. I was hoping to be able to have some positive updates to share by the time I wrote this but that’s just not the case this week. I would never want to sugar-coat all of this because there is really no point to all of that. Besides, I know some of you who are reading this are also frustrated with injuries and sometimes it’s just nice to know that other’s are going through something similar.
If nothing else, the past week has made me realize that I MUST deal with my hip/pelvis issues once and for all or they will always come back to haunt me. It is so frustrating to hear some of the same things I was told about my SI joint almost 5 years ago when I went to PT for the first time. But when you go months or years feeling good, you could imagine how I would think those problems were gone. It’s a complicated area to understand, and something I could never explain very well, but I’ll just share what I have learned about it all lately.
You can read about my gait analysis and first few weeks of therapy in these posts:
So that picture is a diagram of the pelvis area and the muscles connected to it. As you can see, there are alot of muscles that can pull on the sacrum or interfere with alignment. I started PT with the initial complaints of lingering piriformis pain on the right side that would come and go, and occasional tightness in the left adductor and front of hip.
My PT noticed that my right SI joint was anteriorly rotated (so the bony point at the front of the hip was lower on the right, and the bump in the back was higher on the right). At my first few sessions he was able to adjust me and I was general feeling ok and doing well.
On Saturday when I tried to run everything on my left side felt OFF. I have noticed this before, but since it wasn’t really painful I didn’t think too much of it. But now I am paying attention to every little thing. I go back and forth between feeling tightness in the back right area and front left area. As I have said before, I couldn’t figure out any reason for this pattern!
When I went back to PT this week I tried to explain these patterns and my PT said that when I am “out” (so have that right anterior rotation) my right glute muscles aren’t going to work properly and my left hip flexors are going to have to work extra hard to pull my leg through when I am running. So what do I do? The goal is to keep everything where it’s supposed to be! (Easier said that done).
My PT showed me two ways to correct myself because now I can recognize when I’m “out”. (I don’t think I am going to share these because you really shouldn’t do them unless you know what’s going on with your pelvis and should consult a medical professional first). It all sort of make sense because over the past few months I’ll have a few days where I feel good followed by a few days where I don’t- which were probably dependent on what my SI was doing on those days.
So whenever I go out of alignment (and sometimes I have Rob check me just to confirm) I do the corrections. However, it is CRAZY how my body does not want to stay in the proper position! I know some of you have talked about how you know when your hip is out and you get it fixed and its better for awhile- well not for me! Sometimes I just stand up and hear a pop and know I am out again. I must have been living this way for a long, long time for it to be this messed up. All of this makes sense with my injuries history, and is probably connected to my labral tear 5 years ago.
The other night in PT I did my self-correction and then ran on the Alter-G, and stayed straight! It seems like running actually doesn’t (usually) mess up my alignment, but other activities involving twisting are more likely to mess it up. The key is, I need to be in proper alignment before doing any exercises (running or strength).
So my routine for now is: stretch/foam roll hips, check for proper alignment and correct if necessary, then do PT exercises, then check again and self-correct if necessary.
As the title of this post says, progress is not always linear. Just like my hips. (Ha.) I know some of you have commented about how I am so positive and overall I guess I am but I definitely have meltdowns as well, they just don’t usually make it to the blog. I know that I won’t give up and I will continue to do what I need to do to be able to exercise and go about my day to day life without pain. I just hope it doesn’t take too long:)
Have you ever dealt with SI joint/alignment issues?
What was the most frustrating injury that you ever dealt with?
I’m linking up with Jill for Fitness Friday!