Madden PT: Top 3 Exercises for SI Joint Pain


What they are:

  1. Isometric muscle contraction: single knee to chest.  This is very similar to the muscle energy technique that my PT taught me.  **Very important: you need to make sure you are doing it to correct the kind of imbalance that you have; consult a PT first.
  2. Core strengthening while squeezing a ball (hip internal rotation)
  3. Theraband hip external rotation



2 thoughts on “Madden PT: Top 3 Exercises for SI Joint Pain

  1. David says:

    My trainer showed me “monster walk” exercises with an elastic band. Since doing then 3 or 4 times a week, I have not had any SI joint pain for years, and trips to the chiropractic for adjustments are no longer necessary.

    • sunlight in winter says:

      That’s awesome! Those exercises primarily strengthen the hip abductors, which run in back of the SI joints. So it makes sense that strengthening them would help stabilize your SIJ’s! Glad you were able to find relief.

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