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Thread: Planks are hurting my dodgy SI Joint page

  1. #1
    Pinot-Girl's Avatar
    Pinot-Girl is offline Senior Member
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    Planks are hurting my dodgy SI Joint

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    Hey there,

    So, I'm a month into PB, and about a week into doing more than walking. Trying to do the most basic option of the 4 Heavy Lifting suggestions by Mark. I'm OK with all of them, apart from the Plank, and in particular, the side plank.

    Some may be aware, I suffered an unexplained SI joint nerve pinch a while before starting this WOL. Have been undergoing Chiro and Massage Therapy which has helped - I'm taking less pain meds, and able to do a bit more walking now.

    I know my 'core strength' is pretty poor, and I support myself from by back muscles which are always being stretched too far, so I really want to swap my default to my core sooner rather than later and try and get my body working the way it's meant to.

    Any suggestions of easier versions of the lowest Plank level on Mark's video that won't hit the SI joint and aggravate it? Or something I can try??? I don't have access to a gym, and do everything at home or in the office!

    Thank you!!!
    PG!

  2. #2
    Neckhammer's Avatar
    Neckhammer is offline Senior Member
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    Depending what sort of SI injury you have they can be a real pain in the arse (heheh ).

    If you have injured the SI itself then you are talking about a very fibrous sort of area with little vascular input. This means healing can be a long and aggravating process. Many times your talking in terms of weeks and months. Keep working with your chiropractor and ask for him to point out what core work you should do.

    Sorry, not your question. I'd recommend you could do some bird dogsas long as it doesn't aggravate your SI. Even if you were to eliminate the leg extension portion you may still get some benefit.

    https://www.google.com/search?q=bird...w=1920&bih=932
    Last edited by Neckhammer; 07-10-2013 at 12:06 PM.

  3. #3
    Pinot-Girl's Avatar
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    Quote Originally Posted by Neckhammer View Post
    Depending what sort of SI injury you have they can be a real pain in the arse (heheh ).

    If you have injured the SI itself then you are talking about a very fibrous sort of area with little vascular input. This means healing can be a long and aggravating process. Many times your talking in terms of weeks and months. Keep working with your chiropractor and ask for him to point out what core work you should do.

    Sorry, not your question. I'd recommend you could do some bird dogsas long as it doesn't aggravate your SI. Even if you were to eliminate the leg extension portion you may still get some benefit.

    https://www.google.com/search?q=bird...w=1920&bih=932
    Thanks!! Chiro did mention it would be a long healing process - so far it's been since about April, treatment started late May, improvements seen Mid-June.....!

    I'll review the visuals you sent, they look v helpful! Thank you!

    Getting x-rays next week as well as a consult with an Ortho doc (complex joint specialist), so hopefully some prognosis will follow.

    Other than that - I am loving Primal!!

    PG!

  4. #4
    Iron Will's Avatar
    Iron Will is offline Senior Member
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    Here's something else that might help with your SI. Even before getting out of bed in the morning lie on you back and bring your feet to your bum. Raise your bum in the air then set it back down. This helps make sure the spine is in alignment. Now with your knees bent and your feet flat on the bed (this is hard to explain) split your knees. For instance move your left knee towards your left foot and move your right knee towards your right shoulder. Keep your feet on the bed and your bum and back on the bed as well. It's a really small movement. Your knees will only split maybe 3-4 inches but what that does is activates the SI joint and gets it moving correctly before you add any weight to it. After you have done these knee splits for a count of 10 bring your knees back to neutral and rotate from the hip side to side so your knees touch the bed on the left then the to the right. Try to keep your hips on the bed while doing this. Both of these exercises can be done at anytime but should be done every morning before you get out of bed. I hope this makes sense. I know it's helping me. My right SI isn't liking me too much right now.....

  5. #5
    Pinot-Girl's Avatar
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    Quote Originally Posted by Iron Will View Post
    Here's something else that might help with your SI. Even before getting out of bed in the morning lie on you back and bring your feet to your bum. Raise your bum in the air then set it back down. This helps make sure the spine is in alignment. Now with your knees bent and your feet flat on the bed (this is hard to explain) split your knees. For instance move your left knee towards your left foot and move your right knee towards your right shoulder. Keep your feet on the bed and your bum and back on the bed as well. It's a really small movement. Your knees will only split maybe 3-4 inches but what that does is activates the SI joint and gets it moving correctly before you add any weight to it. After you have done these knee splits for a count of 10 bring your knees back to neutral and rotate from the hip side to side so your knees touch the bed on the left then the to the right. Try to keep your hips on the bed while doing this. Both of these exercises can be done at anytime but should be done every morning before you get out of bed. I hope this makes sense. I know it's helping me. My right SI isn't liking me too much right now.....
    Oh, thank you!! I'll print this out and do it.

  6. #6
    lemontwisst's Avatar
    lemontwisst is online now Senior Member
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    Hey PG,

    I dealt with left SI joint issues last spring, so I feel your pain (har...). I was seeing a chiro for active release therapy and he told me he's really not a fan of front planks in any situation (whether dealing with an injury or not) because, if your core is really lacking strength they can sometimes do more harm than good. He did say bird dogs, side planks and tabletops were fine and also recommended standing front and oblique crunches. Of course, if side planks are bothering you, you may wish to leave those out of your repertoire until your injury is sorted.

    Here's hoping you get some answers soon that will help you determine the best course for recovery.

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