SI joint bullshit

[tweakxc03]

Another injury question-

Currently 33yrs old. several years ago i was out running and took a bad/awkward step and did something to my SI joint. Had to limp back to the car and it took like a month or 2 to heal.

About once every couple of years it seems to "slip" or "go out" while squatting or deadlifting. I feel a little pop and my right hip area on my back goes into a nasty spasm.

Usually I can get back to lifting lightly after a few days and gradually work my way back up. But its an annoying setback that keeps reoccurring.

Tonight it went out on me during some warmup sets. It seemed to get a little aggravated just squatting like 135 so i didnt go any higher than that. I started warming up for deadlifts, goal was 3x2 at 420 tonight for a small PR. I hit 245 and felt it go out which ended my workout. Super super light weights. Careful technique. It will be fine in a few days but usually sets my training back a few weeks.

Is there anything i can do to be more preventative about this shit? Planks or something?

[Steve Hill]

Well, we cant see your DL / squat, so the opinion on careful technique is suspect, and you have no medical diagnosis. The way we address back issues here, almost all of the time, is with deadlifts. The other times, absent some pathology, is with rest then deadlifts.

[tweakxc03]

You guys have all given me positive feedback on my squat/DL technique several times in the past. Squats are what threw it out this time, but I wouldn't think 135 would be enough weight to cause this kind of shit given how much I can deadlift for reps - shitty squat form or not. I squatted 405 last summer with no back problems at all. Now 135 jacks me up.

Deadlifts are how I've rehabbed it before and it's how I'll do it again. Just asking to see if there's anything else I can do to prevent it from slipping again because it hurts like shit when it does.

Thanks though.

[Steve Hill]

I don't know. I can turn my head quick under zero load and been in agony for days. Have you tried decompression, and if so, does it provide any relief?

[tweakxc03]

I haven't - thanks.... I'll give that a shot tonight. It's already much better since yesterday but still hurts to walk.

[DeanT]

Try getting a lacrosse ball and rolling the piriformis muscle. It can hurt pretty bad but it provides relief quickly. I generally can keep training as long as I stay diligent in rolling those muscles.

[tweakxc03]

I was able to get in tonight and move around a bit. Started out with just bodyweight, slowly squatting to depth. Then added the bar for 3-4 sets of 5 and the area started to loosen up. Finished it with a set at 95lbs, then did some deadlifts with 95 before moving on and strict pressing a PR.

Didnt get video of my squats, but my training partners said my right hip seems hiked up to the right the whole range of motion. This is the affected side that is in a pretty bad spasm. I dont have a leg length discrepancy (been measured by an orthopedist). Could that spasm be causing the hip to hike up some?

Either way it seems to be doing mich better right now, although it still hurts a good bit.

[Steve Hill]

Maybe