Mobility WOD to the rescue
This is my weakest link…. the S.I. Joint
As many or you know through reading my blog, facebook and twitter updates, I’ve struggled with S.I. problems for much of my adult life. Over the past year I’ve really taken a proactive approach to dealing with the problem at hand and truly remedy it once and for all. I’ve tried to work on my hip mobility, flexibility and core muscle groups to aid with my postural alignment and spinal function – in particular how it applies to my S.I. joint woes.
A big reason I’ve been able to really rehab my back and some other less serious injuries has been due to Kelly Starrett’s video blog, the Mobility WOD. Below is a series of videos and posts that he has graciously shared with the world via YouTube and his blog and I wanted to pass them on. If you have any lower back or S.I. discomfort, you HAVE to watch these videos.
Here’s an exert from Mobility WOD:
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the areas that feel like a Shaman’s Blow.
Episode 118/365: SI Area Pain, The Basics
Strong Goats, Orlando Style: Low Back, Hips, and Groin
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Tags: hip flexibility, kelly starrett, mobility WOD, rehab, s.i. joint, sacroiliac problem
This article was written by Dai "The Moose" Manuel
Dai Manuel is a dad, husband, Fitness Town COO, Toastmaster, Crossfit Coach, Ambassador with Visalus & Fitfluential. How can I help you reach your goals?
12 comments:
I have problems with my sciatic nerve. Right now, it’s a dull pain that runs from my hip down my left leg through my knee and to the foot. It has actually made part of my foot numb. It doesn’t stop me from exercising, but the pain is constantly there and it is bothersome.
I’ve talked to my doctor who recommended I get an MRI but I’m wondering if there may be another way to solve the problem?
hi Ted, have you done any preliminary research or consulted with specialists regarding your pain and discomfort? Any recommendations that have helped?
You might want to check out the Feldenkrais Method. It would be a great way for you to learn more about your mobility and how to heal thyself. Hope all is well Dai!
C
Cool. Thank you for the recommendation Crystal. I will check it out.
I’ve done some research and tried some therapy myself but to no avail. Both my doctor and a friend who is a chiropractor recommended an MRI. I think seeing a specialist will be my next step.
It will be interesting to see what the MRI shows. I’m sorry you are dealing with the back issues and related pain. I can empathize with your pain and the frustration you must be feeling. Keep me posted on how things go once you see a specialist.
Dai: Thanks so much for this post (which I found on the Google). I injured my SI during a hero WOD on Memorial Day and have been nursing it for a month. I watched Kstar’s vid and will be doing following his rx. I also visited a chiro, but he doesn’t “get” crossfit. Have you discovered anything since you posted on this subject that you could suggest?
Sincerely, Broken and bummed in Texas
Hey Vance! Thanks for the props re: the K-Starr post. I’m a huge fan of Kelly Starrett and Mobility WOD – I had an opportunity to do a 1-on-1 session with him a few months back while I was in San Fran on business. Incredible guy and a wealth of information on the human body and how to make the body more efficient. The biggest thing that I took away was using long power bands (41″ bands) for stretching my psoas, glutes and hamstrings. In loosening up those areas it has alleviated much of the strain on my S.I. joints and has allowed me to slowly get back to the same intensities I used to train at pre-injuries. Also, if you haven’t tried one yet, get a travel roller to roll out on. I NEVER leave home without it in my gym bag. Huge at helping me release my IT bands etc which in turn has also helped with my mobility in the lower back and hip areas. Hope that helps a little.
A quick question for you – do you use fish oil supplementation in your diet? What diet do you currently follow?
Thanks for the response. For about 30 days prior to my injury, I was not supplementing regularly with fish oil and I was about 75% paleo. Since my injury, I have gotten back on the wagon. I had been strictly following the paleo diet during January, February, and March of this year. My local CF affiliate sponsored a paleo challenge. I slacked off, however, after the challenge ended during April and May.
Because I feel like I have to do everything under my power to get over this injury, I am rededicating myself to diet. But it seems like the biggest component I was missing before my injury was serious stretching and mobility drills. We have the big power bands at my box, but I need to get some for use at home during the evenings.
I am definitely off any OLY/power lifting moves right now as well as dynamic movements like jumping. Did you completely lay off any lower body exercises while you let your SI heal? I am considering swimming or yoga. Gracias.
Hey Vance, I didn’t completely give up all lower body exercises. I used my resistance band to work on my mobility along with self-treatment with a travel roller and massage stick, as well, I increased my Bikram classes to about 4 a week. All this along with working with my chiro and massage therapist got me through the worst of it. now I just make sure that I keep up with my maintenance and mobility work to keep everything in check. (don’t get me wrong, I still have days where my S.I. joint gets inflamed, but as long as I do my stretches etc it goes away pretty quickly allowing me to hit another WOD same day).
I hope that helps somewhat.
[...] your head in the game, dial in your nutrition, work your MOB… the last 15 months has been full of ups and downs for me too. But when I look back on all [...]
[...] been a big fan of the Mobility WOD videos and practice many of the drills and movement-prep exercises that K-Starr teaches. [...]