When your muscles are tight, they can pull unevenly on the bones that make up the SI joint. This phenomenon, known as muscle imbalance, is a fairly common cause of SI joint dysfunction. When certain muscles are overactive and others underactive, these unequal forces can actually pull the SI joint out of its optimal alignment.
That’s why it’s so important to have a physical therapist help you identify areas of muscle tightness, and perform a thorough stretching routine regularly. Stretching can help you reverse some of these areas of muscle tightness, and can also help prevent future spasms from building up.
Stretching is a really important part of any strengthening program.
Even if muscle imbalance wasn’t the original cause of your SI joint problems, stretching is still going to be an important part of your recovery.
As you progress through your exercises, you’ll probably find that different muscles are going to get tight along the way. This is totally okay and totally normal– when we stress a muscle out, it temporarily gets tighter afterwards. This is just how strengthening works. It’s okay– we can cancel out that tightness and keep it from building up by making sure we stretch after every workout (or almost every workout, anyway!).
Here are some posts I wrote on the topic of stretching and muscle tightness:
- Stretching and Sacroiliac Joint Dysfunction
- Stretches for the hamstrings, and how to protect the SI joints while stretching
- My awesome stretching table
- Tight muscles can mimic SI joint dysfunction
- Key Point #5: Developing a thorough stretching routine
- The #1 most important stretch that I do: one leg knee-to-chest
And more to come!