A Few Exercises for the Aching SI Joint

This month, I went into Therapeutic Associates Physical Therapy with pain in my lower back. This has been a common occurrence throughout the years that I have been skiing. I found that the pain is centered around my sacroiliac joint (SI joint). This joint is found in the pelvis, between the sacrum and the ilium.

When it is repeatedly in use, especially when force and pressure are applied to the ligaments surronding it for long periods of time, it often becomes sore and feels as if it is not aligned. For example, this last time my SI joint flared up, I had just done a 2 hour double pole followed by squats in the gym. This combination did not fare well for my SI joint, and it started aching and seized up. This video will show you the exercises I did that helped the pain dissolve and got me back to normal.

Check it out here: http://www.youtube.com/watch?v=sj4blt2PcCE&feature=youtu.be

How to Address Elbow Pain Due to Excessive Rollerskiing

Becoming a full-time nordic skier has led to many changes in not only my training, but also in my lifestyle, my diet, and my body! The increase in training now compared to what I had time to do in college has definitely created noticeable differences in my joints and limbs. The increase of time on rollerskis, specifically, has led to an onslaught of pain in my elbow joints.

I went to my PT- Therapeutic Associates Physical Therapy of Boise, concerned about this pain and explained that after a long double pole session or double pole intervals, they would ache all day. They have also started "popping" more when I move my arms suddenly from a bent to an extended position. My PT, Rob Barnes, was worried that two of my elbow bones (humerus and ulna) and the surrounding cartilage and ligaments were being compressed and put under too much pressure due to the pounding and vibration sent through the arms after hitting pavement while poling. He deduced that this movement and force applied for hours on end created the soreness and rubbing that was giving me pain.

Rob suggested that in order to help this situation, I should address it right away by doing the following stretches:

1. Hand/Finger/Wrist. Wrist Flexors.
Elbow straight, palm up. Grasp fingers with other hand and slowly bend wrist backward. Hold for 30 seconds. Repeat this 1 time/session and 3 sessions/day.

2. Shoulder. Posterior/Inferior Glide. Flexion Above 90 degrees.
With towel roll wedged in elbow, grasp wrist and gently pull arm back and slightly down. Hold for 5 seconds. Repeat 5 times/set. Do 1 set/session. Do 2 sessions/day.

3. Shoulder. Inferior Capsule Stretch. 
Gently pull on raised elbow with other hand until stretch is felt in shoulder. Hold 30 seconds. Repeat 1 time/session. Do 1 set/session. Do 3 sessions/day.

4. Hand/Finger/Wrist. Wrist Flexors. 
Kneel on all fours, palms flat on floor, fingers pointing backward. Slowly sit backward toward heels until stretch is felt in wrists. Hold 30 seconds. Repeat 1 time/session. Do 3 sessions/day.

5. Hand/Finger/Wrist. Wrist Extensors.
Elbow straight, palm down. Place other hand with thumb on underside of wrists and fingers on back of hand. Slowly bend wrist down until stretch is felt on top of forearm. Hold 30 seconds. Repeat 1 time/session. Do 3 sessions/day.

Rob also suggested wearing compression arm sleeves during rollerski sessions to help absorb some of the vibration and force from poling.

I bought these at Big 5 Sporting Goods for $12.99 so they were very affordable and definitely do the job, as well as make you look HUGE!

My elbows are feeling better now and I couldn't have done it without Therapeutic Associates Physical Therapy!

ASTYM as a Treatment for Symptoms of Chronic Compartment Syndrome

        ASTYM (pronounced A'-stim) is a treatment which regenerates soft tissue and eliminates/reduces scar tissue. I have used ASTYM as a treatment for the symptoms I had when I was first diagnosed with chronic compartment syndrome. Chronic compartment syndrome is a very common injury among Nordic skiers and is the build up of pressure between a compartment of muscles and its surronding fascia due to over-use and exertion of that compartment. Nordic skiers are constantly using the same muscles in their bodies as they are training regularly (especially while skating when their ankle and shin muscles are held at a constant angle), and thus may experience symptoms of chronic compartment syndrome. When the pressure builds enough, the circulation in the lower leg decreases and becomes numb or gives off a "tingling" sensation. This is dangerous for a nordic skier as they may lose control of their legs during a race or in training.

        I had these symptoms during several races and it was painful, as well as scary. I turned to my local physical therapist- Therapeutic Associates Physical Therapy of Boise, and we decided to take action by using ASTYM. Using small, hard plastic instruments, the ligaments and scar tissue in my tight calves and shins were worked out and regenerated. It did not hurt, but acted as an actual release for my tight leg muscles and felt like a massage, working out the knots. The therapist applies a fair amount of pressure when doing this procedure in order to stimulate the body's healing responses. A great amount of pressure and muscle tightness is relieved and bumpy scar tissue is straightened out. Receiving ASTYM treatment was a relief for me when my symptoms were bad, and was sufficient treatment until I went to college and wasn't consistent with my treatment and chose to have surgery. 

        I would highly recommend using ASTYM as a way to prevent and treat symptoms of compartment syndrome. But, if you are to undergo this treatment, be sure to follow your PT's instructions by doing the prescribed stretches and exercises on your own. This is essential to the success of ASTYM and takes only a few minutes. It is totally worth it because in only a few weeks you will feel amazing again and you can still train while doing the treatment. Consistency with ASTYM is the key to avoiding surgery (something I wish I had done)!

      

      If interested in this procedure you can check out Therapeutic Associates Physical Therapy's website: http://www.therapeuticassociates.com/treatment/services/astym/physicians/