Need Help with Sciatic Joint Troubles, Please

[Tim McMichael]

Thanks so much for the help. Jumpbackin, are you saying that mobilizing the joint will make things worse? I can see how more mobility could do that. Movement gives it a chance to subluxate and lock. It has to be moved out of that locked position somehow though. I can see this becoming a viscious cycle - move it, so it moves more, so it becomes locked, so move it again, and repeat. Not good.

I know that stretching is a no no. It is so tempting to try to stretch out of that tight feeling. Thanks again for the advice everybody. Keep it coming. I am going to beat this thing. I have gone to highbar work and single leg body weight only step-ups for training. Trying to keep the momentum going in spite of this setback.

[lonestar]

Lonestar, are there any exercises or stretches that might help make things more stable down there?

After reading "jumpbackin's" comments on stretching, I don't know what to think. The stretches he mentioned specifically are the ones I thought about when I read your question, and squats are what come to mind for exercises to strengthen the area, also something he claimed was not good.

I have a Sports Injury Handbook written by a former team physician for the NY Giants. This is what is says about Sciatica:

"Sciatica is not a true back problem but refers to pain along the course of the sciatic nerve. Thsi nerve runs from the buttock down the back of the leg to the foot. Pressure on the sciatic nerve root at the spine causes the pain. It's necessary to find out what is causing the pressure and then treat it. Possible causes include impingement of a disc, an arthritic spur of a vertebra, a muscle spasm, or neurological problems in the spinal cord. Treatment for sciatica itself is not the answer, since sciatica is only a symptom of the underlying problem."

From "Sports Injury Handbook" by Allan M. Levy, MD and Mark L. Fuerst. copyright 1993, John Wiley & Sons, Inc.

[Tim McMichael]

I think the issues is that, as your book says, "Treatment for sciatica itself is not the answer, since sciatica is only a symptom of the underlying problem." In my case, sciatica is caused by a subluxated SI joint. This condition is not mentioned in the possible causes cited by your text. I'm pretty sure it is a rare condition, but probably is more common among pole vaulters. Often its symptoms are mistaken as a light hamstring strain and the treatment is either ineffective or detrimental. I am ahead of the game because I pretty much know what is going on. In my case it is a muscle spasm impinging on the nerve. The spasm, however, is caused by the locked joint. I just don't know how to fix it.

[jumpbackin]

Lonestar, are there any exercises or stretches that might help make things more stable down there?

After reading "jumpbackin's" comments on stretching, I don't know what to think. The stretches he mentioned specifically are the ones I thought about when I read your question, and squats are what come to mind for exercises to strengthen the area, also something he claimed was not good.

I do light Squats for it. Anything that increases blood flow to the area is good for me. I think that's why the heating pad helps so much. I do Overhead Squats instead of Back Squats so I feel like I'm working but not putting too much of a load on the Glute. For a couple of years just squatting my body weight was too much, so it depends where someone is at with the injury.

About six months ago I learned I could Deadlift alot more weight than Squatting and not aggrivate the Piriformis. I decided this had to be because the ground stops the weight on bottom, not my Glutes. I recently added Front Squats, but squatting down to a seated position on a bench to release the weight on bottom. It's too soon to tell if this will be effective. The weight I use for Front Squat still hasn't passed up my Overhead Squat.

Sorry if I'm hijacking this thread. I'm kind of turning this into my personal journal on the the injury.

[Tim McMichael]

Jumpbackin

You are not hijacking this thread. I need all the advice I can get, and if you have spent six years working at this thing, you have a lot more experience than I do.

[Robert schmitt]

Neuromuscular reducation or stability exercices is what I would do- It's the typical wabble boards and "swiss" ball stuff you see in the PT.

[achtungpv]

stability exercices is what I would do

http://www.probodx.com/

Vaultmd recommended this to me at least a year ago for hip flexor pain.

[lonestar]

About six months ago I learned I could Deadlift alot more weight than Squatting and not aggrivate the Piriformis. I decided this had to be because the ground stops the weight on bottom, not my Glutes.

Funny you should mention that - I absolutely hate squatting because of the lower back stress with my swayback, so I began deadlifting instead, and I found I could do more weight comfortably with less residual pain the next few days afterwards.

[jumpbackin]

Tim, I remebered an exercise I thought was helpful. I stand and put most my weight on my good leg then I rotate my foot on the bad side straight out to the side. My right side is the bad side, so my toe is pointing to 3 o'clock. I then put a little weight on that foot and rotate it back to 12 o'clock using the ground friction as resistance. I do about 2-3 sets of ten, two or three times a day. The resistance can be increased or decreased with the amount of weight put on the foot.

I don't know why I forgot about and stopped doing this one. I've started it up again. It's one of the few "exercises" I thought actually made a difference.

Hey, can you share some of the "bandages" you have found helpful?

Hows your Hip/Glute doing the last few days?

[Tim McMichael]

It’s getting a little better. One of the best band-aids I found was to roll on and off of a pillow. I lie on my back with my knees up and the bad side of my rear up on a firm pillow. Then I gently roll onto and off of the pillow by turning my knees to the left and the right. The slight pressure combined with the movement loosens things up. I also found it helpful to sleep on my good side with a firm pillow wedged between my thighs so that the bad leg is up with the covers resting on it. This creates a gentle traction on the bad side while I am falling asleep. It helps.

[jumpbackin]

It’s getting a little better. One of the best band-aids I found was to roll on and off of a pillow. I lie on my back with my knees up and the bad side of my rear up on a firm pillow. Then I gently roll onto and off of the pillow by turning my knees to the left and the right. The slight pressure combined with the movement loosens things up. I also found it helpful to sleep on my good side with a firm pillow wedged between my thighs so that the bad leg is up with the covers resting on it. This creates a gentle traction on the bad side while I am falling asleep. It helps.

Thanks!

[highflyer]

[I can tell you as a54 yr old former 15'6" college vaulter that you better loosen this area up,or you will end up with hip replacement surgerty early in life as I did.A pt recently gave me an exercise that indirectly helps w/sciatic problems.Lay on the edge of a bench w/legs outstrtched and together,on yor side.if on your right side,extend yor left leg up and out away from your body.After about afoot of extension back,let your left leg drop,slowly toward the floor.Just let it hang and let gravity do the work.Repeat on other side.this is actually meant for Illotibial band syndrome,but seems to help with sciatic issues as well.Try it,wish you well,jump high.Eddie Smith..1970..15"6".[/b]