Sorry i forgot to mention that if the pain is referring from your SI joint down the legs then it could of course be piriformis syndrome. There is a small muscle joining the top of the femur to the back of the hip bone. When it becomes tight it can nip the sciatic nerve. This can be due to adaptive shortening again or it could be a pathology. When you stand normally are your toes pointing outwards quite a lot? My wife gets a bit of piriformis related sciatica and she has chronically externally rotated hips.
DO this test - jump up in the air 3 times. Stand still - dont adjust. Look down at your toes -do they point outwards a lot? You could have shortened piriformi. You can use the same techniques again - PNF it out (the stretch you should be doing is like when you try to stretch your butt muscles out - please look into PNF stretch techniques though they will hopefully lengthen your shortened muscles much better than regular stretch until it hurts techniques) Also the ART technique would be rolling your butt around on a tennis ball - be careful this can be VERY painful but effective.
Again good luck
Split squats take your back out of the equasion.
Do you mean split squats holding dumbells (or other weights) by the side or split squats in a normal back squat with a barbell?
Originally Posted by arthurb999
The first option would be not as bad as the second but i definitely wouldnt say that doing a split squat with bar on the shoulders would help. If anything it would cause rotational stresses through the back. Anything unilateral is going to require you to counter the rotational forces involved through the core.Split squats will not take the back out of the equasion(sic)
Also this poster has SI dysfunction which is not just any old back problem. There are so many possible causes. I would compromise with you and say squats with limited ROM and loading below the waist (ie. holding the weights in the hands by your side)just to avoid the possible issues i alluded to in previous posts.
Also, a split squat is very quad dominant whereas a normal squat is more of a quad/glute sharer. A minor point when considering everything else that could go wrong with a split squat/SI dysfunction combo.
Thanks for all the feedback. I am a newbie so the squats I am doing are with no weights, no bar, just down and up. Pain is radiating down my thigh and sometimes into my calf. Last night I used the tennis ball to work on the piriformis muscle... it helped, but only briefly. I am going to schedule a myofascial release massage and see if I can get some relief.
danandvicky - I will research the exercises you recommend.
You need to strengthen the lower abdominals. Do isometric transverse abdominus exercises as frequently as you can think to throughout the day. Getting that muscle strong will help stop the tension/pain cycle.
This won't be the same as the typical core stabilaztion you normally do in physical therapy. While some of these 'look' the same, activating the transverse abdominus first changes the dynamics of the exercise. http://www.ahs.uwaterloo.ca/~mcgill/...adersguide.pdf
To find your TA, make your fingers into the 'heart' with thumbs together and finger spointing down. Place you thumbs on you belly button and your fingers at the edge of your pubic bone. Cough, or laugh. Feel that muscle pop up under your finger tips. That is the TA, concentrate on contracting it. It is a lazy muscle and likes to let the other muscles in the abs do all the work. If you have trouble focusing on it without recruiting the other abdominals, act as if you are trying to stop your self from peeing. That should get it. Onc eyou can engage it alone, then do it throughout the day. This will help stabilize you pelvis and significantly reduce the amount of movement in the SI joint.
Stertching the hamstrings, hip flexors and piriformis will wlso help.
Originally Posted by danandvicky
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