Injury Update: SI Joint Dysfunction
If you read my previous Turkey Trot race recap you know that I am now nursing an injury. What type of injury? Good question, I am not a doctor so I don’t have an exact diagnosis but the guess is SI Joint (Sacroiliac Joint) dysfunction. Hopefully this is an injury that will be short lived if I am a smart runner and don’t get greedy too early and head out for some miles before my body is ready.
What is SI Joint Dysfunction?
If you are a runner you may be familiar with SI Joint Dysfunction. SI Joint Dysfunction is a common ailment for runners. According to Medicinenet.com, “SI joints connect the spine to the pelvis. The sacrum and the iliac bones (ileum) are held together by a collection of strong ligaments. There is relatively little motion at the SI joints.” Prior to my back going completely out of whack landing me in the Urgent Care Center near my parents house I had been having mild discomfort in this area of my body. During and after runs I had been experiencing tightness in my right IT band and dull pain in the area of my SI joint.
During my visit to see my family I visited the Chiropractor twice to address this issue. While relieving some of the discomfort through adjustment, muscle stimulation, and ultrasound my body being accustomed to being out of alignment from running fought against proper positioning. Although I had a blast racing the turkey trot that was enough to push my body into a place of total discomfort and racing was probably not the best plan. Lesson learned!!!!
Runners can be prone to this type of discomfort and injury because running is often done on uneven footing and uneven road surfaces put constant pressure on the SI Joint and surrounding ligaments. Like many runners too I often neglect proper stretching and have additional strain on this area do to tight hamstrings, hip flexors . . . (you get the point . . . I am not very flexible at all!). This injury is also probably due to overtraining without adequate stretching or strengthening of the proper areas.
Now what? How to work through SI Joint Dysfunction.
*Disclaimer: I am not a medical professional, I have been seen by a Doctor but am not currently under the care of a physician. If you are experiencing similar problems please consult with your doctor.
I have been scouring the web, talking to my Chiropractor, and my coach to figure out my best plan of action for dealing with this problem. So far, here is my road to recovery plan.
- Rest. No running at least for a little while longer
- Establish a strengthening plan with my coach
- Slowly return to exercise. Begin with low impact swimming with a pull buoy
- Continue taking anti-inflammatory medication as directed
- Get a massage (can’t wait for this!!!)
- Foam Roll my It band, hamstrings,etc.
- Alternate Ice and heat
- Visit the chiropractor again
- Should this problem persist I am going to schedule a visit with the Orthopedic Specialist at the Alpine Clinic for further evaluation.
I have learned my lesson from a previous injury so am going to be a smart runner this time and address the problem directly and not avoid it. Thankfully I have plenty to keep me busy right now and I have been able to put all of my excess energy from no running to good with major house cleaning projects and holiday planning and playing with my kids.
Have you ever dealt with SI Joint Dysfunction? What was your plan for recovery?
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