Hi everyone! Here’s a complete list of everything I’ve written. I was curious to see what my posts looked like laid out in this framework. You may find it easier to navigate this way, or find a topic that you’re looking for.
I’m thinking of creating an e-book on the SI joint, so this is sort of the framework for my table of contents. I’m always curious to hear which types of posts people find the most helpful, so if you have any feedback, please let me know!
About Me
My Story
My Injury
What is the SI joint?
- Main functions of the SI joint
- Ligaments of the SI joint
- Where is the SI joint? Useful illustrations
- SI Joint Concepts: Useful terminology
- The SI joint acts like a shock absorber
- Finally, my own visual aides! (Some basic views of the SI joint).
- Major structures of the pelvis
- The SI joint is like a puzzle
- How the SI Joint affects Movement Efficiency
- The SI Joint and Shock Absorption
Defining SI Joint Dysfunction
Understanding SI Joint Dysfunction:
- Are there 3 main types of SI joint dysfunction?
- Causes of sacroiliac joint dysfunction: acute and chronic
- What is the difference between SI Joint inflammation and dysfunction?
- What happens when an SI joint gets stuck?
- Why do some people’s SI joints get stuck, when others’ don’t?
- SI Joint Concepts: Hypomobility vs. Hypermobility
- Genetic conditions that can cause SIJD
Effects on the rest of the body:
- How SI joint dysfunction can affect the rest of your body
- Malalignment Syndrome (Vicki Sims video)
- Common Symptoms of SI Joint Dysfunction (Vicki Sims)
- The Pubic Symphysis: the joint at the front of the pelvis
Other potential causes to rule out:
- Lumbar Rotation vs SI Joint Dysfunction
- Tight muscles can mimic SI joint dysfunction
- Is your hip pain a labral tear?
- How does the SI joint relate to other causes of low back pain? (Coordinated Health TV: Low Back Pain Part 1)
Important Concepts
- SI Joint Concepts: Hypomobility vs. Hypermobility
- SI Joint Concepts: Useful Terminology
- SI Joint Concepts: Form Closure vs. Force Closure
- I have extremely hypermobile joints
- Positions where the SI joint is more or less stable
- What’s the difference between a ligament sprain and a muscle sprain?
- The goal of strengthening is to maximize your body’s own support system
Key Points of My Recovery
- Identifying the problem
- Working out regularly in a pool
- Adjusting my own movement patterns and related post The SI joint is like a puzzle
- Muscular Strength vs. Endurance
- Developing a thorough stretching routine
- When someone finally told me only one SI joint could lock up at a time
- Learning to adjust my own SI joints
- Discovering chiropractic adjustments had been re-spraining my ligaments the entire time (and deciding not to receive them anymore) — this link will take you to my original post on my main blog, Sunlight in Winter
Looking back at everything I know now:
- The end of my SI joint issues is officially in sight
- How I healed my SI joints without surgery
- How it all finally came together
- My Recovery Timeline
Daily life with SI Joint Dysfunction:
Sitting:
- Why sitting can be painful with SI Joint Dysfunction
- My advice for a reader worried about sitting for 10 hours on a plane
- A physical therapist explains how to minimize SI joint pain while sitting
Driving:
- The SI Joint and Shock Absorption
- If you’ve switched cars due to SI joint dysfunction, you’re not alone.
Posts from Sunlight in Winter
Links to all my SI joint -related blog posts over time, including those from Sunlight in Winter (my personal site which I began long before this one). I wrote my earliest posts when I didn’t have very many answers yet, so they are not necessarily great for teaching people about the SI joint. However, they are a testament to the hopelessness I once felt, and a reminder of how important it is to raise awareness about SI joint issues.
Current Posts from this blog
My later posts on this blog, obviously, are written from the standpoint of where I am now, as someone who has (mostly) recovered. However, I realize I’ll never be completely out of the woods– my ligaments will probably always be slightly compromised– so I’ll still be chronicling my ups and downs and any potential setbacks I have on this site.
Approaches to Treatment
Strengthening/Exercise:
- When muscle strength finally takes over for weak ligaments
- How I healed my SI joints without surgery
- Three major muscle groups to strengthen for SI joint dysfunction
- Key Point #4: Muscular strength vs. Endurance
- Key Point #5: Developing a thorough stretching routine
- The goal of strengthening is to maximize your body’s own support system
- When it comes to exercise, start where you are.
Core
- The most important place to start strengthening: the core & transverse abdominis
- If I was going to start with any one exercise, it would be these gentle core exercises.
- The muscles of the core (and why we focus on the transverse abdominis).
Stretching:
- Stretching and Sacroiliac Joint Dysfunction
- Tight muscles can mimic SI joint dysfunction
- Stretches for the hamstrings, and how to protect the SI joints while stretching
- The #1 most important stretch that I do: one leg knee-to-chest
- My awesome stretching table
- Key Point #5: Developing a thorough stretching routine
Aquatic Therapy:
- The importance of pool exercise to my recovery
- Pool Exercises: A Basic Overview
- Pool exercises for the sacroiliac joint (preliminary/rough draft)
- One of the best things you can do for yourself in the pool: traction (letting your legs hang beneath you in the deep end)
- The benefits of swimming in cold water
- Youtube playlist: aquatic exercise
Physical Therapy:
How to find a good physical therapist:
- Persistence
- Thinking creatively
- Find someone with experience in treating the SIJ
- Search tips
- The PT’s I observed as a student
SI joint adjustments by a physical therapist:
- What is manual therapy?
- When a Physical Therapist performs an SI joint adjustment, you should feel an improvement right away.
- My appointment with a PT certified in Orthopedic Manual Therapy
More on physical therapy:
- Evidence-Based Examination and Treatment of the Pelvis with Dr. Alexis Wright (a fascinating-looking continuing education course for PT’s who want to know more about the SI joint).
- Madden PT: 3 Steps to Permanent Relief
- Vicki Sims & Gainesville Physical Therapy
My experience with lumbar spine hypermobility (2018):
- My appointment with a PT certified in Orthopedic Manual Therapy
- Pain Neurotags: how the nervous system protects us from injury
Muscle Energy Technique
- How exactly does the Muscle Energy Technique work?
- Clarifying the Muscle Energy Technique
- Finally, a decent video of someone using the Muscle Energy Technique for the SI joint!
Other Conservative Approaches:
Chiropractors
I have mixed feelings on chiropractic as a whole. I do believe the chiropractors who are more aligned with mainstream medicine have something to offer, although I believe the field needs more research. Due to safety concerns, I personally do not receive chiropractic adjustments. Overall I think physical therapists who offer the Muscle Energy Technique are a better way to go.
- What I think chiropractic has to offer
- A chiropractor explains why he doesn’t believe adjustments can heal SI joint dysfunction
- My search for providers who understand both chiropractic and mainstream medicine
Traditional Doctors:
The options a back pain specialist, such as a physiatrist, can offer you:
- Coordinated Health: Low Back Pain Part 1: How does the SI joint relate to other causes of low back pain?
- Coordinated Health: Low Back Pain Part 4: A physiatrist explains SI joint dysfunction
- A type of specialist you might want to see: physiatrists
SI Joint Injections:
- Part 1: Lidocaine
- Part 2: Lidocaine & Cortisone Combined
- Part 3: Will an SI Joint Injection Help You?
Surgery:
- Dr. Carter Beck & the Rialto implant
- Amazing Interview with Dr. Carter Beck (History of SI joint surgery)
- and more posts under Surgery category
Prolotherapy:
- What is Prolotherapy? (and why I didn’t end up having it)
- Update: An alternative view on prolotherapy (and why maybe you should have it!)
Pelvic Health/Pelvic Floor
Women’s Health
Treatment Approaches & Differing Perspectives
- When people claim SI joint dysfunction isn’t real
- Adam Meakins/The Sports Physio: A critical view of SIJ treatments (that I don’t completely agree with)
- Dean Somerset (exercise physiologist) on SI Joint Dysfunction
- Is the US really the best place for SI joint treatment? (A look at SI joint resources from around the world).
- My search for providers who understand both chiropractic and mainstream medicine
History of SI Joint Treatment
Resources: (for a complete list see List of All Sources Cited)
All resources are divided into the following categories (click each for more detail):
Reader Emails
- Reader email: Kerry (“Why am I not getting better, even though I exercise?”)
- My advice for a reader worried about sitting for 10 hours on a plane
