Osteitis pubis is a painful condition that typically affects athletes and runners. There are a few different ways to ease the pain, but rest is the most important treatment.
Osteitis pubis is a painful condition that may afflict both men and women, and may be caused by a number of things.
HARD WORK PAYS OFF!! In our last blog from Physio Performance Drogheda, we talked about a personal journey in overcoming Osteitis Pubis. It took alot of hard work and discipline. That’s the k…
As men and women age, the shape of their face goes through changes. And while you can’t totally fight aging or genetics, there are some jawline exercises you can do to achieve your desired look, like neck curlups and even tongue twisters. We’ll walk you through five jawline exercises and how they can help.
Iliopsoas - Trigger Point Anatomy Stretching the Psoas Muscles The psoas major and iliacus are considered part of the posterior abdominal wall because of...
Spain's star Raul is assisted by team physiotherapist Pedro Chueca to stretch his injured right groin, 2002
Foam roller exercises -- also known as self-myofascial release, or SMR -- are used to break tight knots in the connective tissues around the muscles and tendons. According to the National Academy of Sports Medicine, you can use this technique before and after training sessions to improve tissue elasticity and ...
From prevention to treatment, we’ve got you covered.
Trigger points in the quadricep muscles are commonly the cause of hip, thigh and knee pain The quadriceps is a large group of muscles, the most massive of the l...
If you're feeling pain or tightness, learn how to release the piriformis muscle with these simple stretches and foam rolling techniques.
Trigger points in the quadricep muscles are commonly the cause of hip, thigh and knee pain The quadriceps is a large group of muscles, the most massive of the l...
Even relatively mild groin strains can be painful, uncomfortable and debilitating. On average, left untreated, with rest, a groin strain should heal itself wi...
Groin Strain Injuries Groin strain occurs when the muscles of the pelvis are overstretched. This can be caused by running, jumping, or changing direction quickl...
Your thigh bone, or femur, is the largest bone in the human body and as such is also one of the strongest bones in your body. As we age and conditions like osteoporosis set in, your bones begin to weaken. A fall can break the top portion of your femur, resulting in what is colloquially known as a hip fracture.
Groin Strain Injuries Groin strain occurs when the muscles of the pelvis are overstretched. This can be caused by running, jumping, or changing direction quickl...
Trigger points in the quadricep muscles are commonly the cause of hip, thigh and knee pain The quadriceps is a large group of muscles, the most massive of the l...
Groin exercises are designed to strengthen the perianal muscles responsible for controlling urination and sexual function. Read on to learn how these work.
This joint inflammation can cause pain in the buttocks or lower back. The pain can go down one or both legs.
Predictive Model of Lumbopelvic Hip Complex Dysfunction (LPHCD): Signs of lumbopelvic hip complex dysfunction, muscle, joint, fascia, nervous system, neuromuscular recruitment, subsystem, and core muscle contribution. Exercise selection related to lower cross syndrome, anterior pelvic tilt, posterior pelvic tilt, knee bow in, knee bow out, and forward lean.
On Saturday, I entered the 28th week of my pregnancy. This pregnancy, while a rollercoaster of emotions, has been a wonderful one for both Bo and myself. Overall, we were blessed to conceive easily and then I was able to make it through the dreaded first trimester with just some exhaustion and nausea. In comparsion to the stories I’ve read and heard, this pregnancy has been very easy – until last week. Unfortunately, last week I began to think that the pain and discomfort I was feeling in my pelvic area was more serious than I once thought. Since I started feeling the pain, about three weeks ago, I assumed that since it wasn’t causing many of the emergency signals, cramping, bleeding, piercing pain or contractions, that it was just “normal pregnancy discomfort” associated with carrying extra weight. After speaking with my OB-GYN, I adjusted workouts that immediately caused pain – jogging instead of running and avoiding any jumping movements. But after spending an especially active few days, I woke up last week barely able to walk to the end of the street without stopping to breathe through the discomfort. Luckily, my friend Abigail Bales is a Physical Therapist who specializes in pregnancy and post-partum care. I sent her a quick text, describing my pain and within minutes she squeezed me into her appointment schedule and let me know that nothing is “normal” during pregnancy. Some feelings may be common, but nothing should be ignored. While I waited for Friday’s appointment to arrive, I spent much of last week listening to my body and taking note of the things that caused pain. Getting out of bed Anything on one leg (i.e taking off pants, trying to take off shoes quickly, barre moves on one leg, etc) Getting out of cabs/cars Running (I dashed for a subway and squealed in pain on Wednesday.) Non pre-natal yoga As soon as I sat down on the table Friday, I started to make excuses. “Maybe I’m a hypocondriac. Maybe being here is stupid. I’m sorry I’m wasting your time. I’m sure this is normal.” I have no idea why these words came out of my mouth or why asking for help from an expert felt so dramatic and difficult. Luckily, Abby is far smarter than me and within minutes she calmed me down enough to make me feel at ease, assess my body and diagnose me. It felt wonderful to have someone describe the symptoms I was feeling to me. Everything she said matched the pain in my body that I had such a difficult time articulating. Since I knew I would have a hard time describing the diagnosis to you guys, Abby did the hard work for me. During pregnancy, the connective tissue of the entire body is swiftness by a hormone called relaxin. And relaxin doesn’t discriminate. It affects your feet, your teeth, and in a major way, your pelvis. The joint that connect the two sides of the pelvis in the front of the body is called the pubic symphysis. There isn’t supposed to be a log of movement at that joint, but when it’s softened by the relaxin hormone, the joint can move excessively or even separate partially, both of which are extremely painful. The weight of the baby plus the forward tip of the pelvis puts a ton of extra pressure o this joint during pregnancy. Combined with the softening of the connective tissue, it’s the perfect storm of pain during pregnancy. Running, jumping, and straddle positions can exacerbate the symptoms or increase the possibility of developing pubic symphysis dysfunction during pregnancy as the pelvis becomes more unstable and the ability to contract core and pelvic musculature decreases. The natural tendency toward a forward tilt of the pelvis, turned out position of the hips/femurs “waddle walk”, and additional weight all contribute to the pressure on the pubic symphysis and further the risk of developing pain. I now realize that the pain I was feeling over the past month was my body trying to tell me to stop running. It is so easy to see in 20/20 hindsight and I wish I’d listened. But, unfortunately, as a first-time pregnant woman, I thought it was just the normal trials and tribulations of pregnancy. There is both good and bad news with this diagnosis. The good news is that there are certain things I can do to control it such as limiting exercises that cause pain, foam roll, focus on strengthening my pelvic floor, and enjoy epsom salt baths. The bad news is that there are certain things which I have less control over such as hormones, natural body mechanics and weight gain. Each week, Abby and I will work together for an hour to release pain and tightness in my lower back and inner thighs which is exacerbating the problem, strengthen my pelvic floor and work to improve the situation. Unfortunately, this diagnosis, leaves me in a place of having to say “see you later” to my good friend running for the forseeable future. While some people’s bodies allow them to run through their entire pregnancy, my running days are over. It isn’t goodbye as I know that in time, once my doctors and body tell me that I am ready to run again after giving birth, running will once again be an outlet that allows me to spend time with my thoughts or a best friend, enjoy endorphins after the sweat and leave me feeling strong and empowered. But, until then, I’ll be finding those endorphins through other workouts. I spent some time working with Abby to put together the best schedule possible that will allow me to still enjoy the sweat and endorphins I crave while also being gentle on my body. Here is an example of this week’s workout plan Monday – Swimming & PT exercises/foam rolling Tuesday – Orangetheory & PT exercises/foam rolling Wednesday – Prenatal Pilates & PT exercises/foam rolling Thursday – Swimming & PT exercises/foam rolling Friday – Orangetheory & PT exercises/foam rolling Saturday – XtendBarre or Power Walk & PT exercises/foam rolling Sunday – Pre Natal Yoga & PT exercises/foam roll Please, friends, learn from me. Do not wait to get help or ask questions especially when you have doctors and resources whom you trust. Your turn: If you have any questions about this, Abby and I will do our best to address them in the comments section! Photo Credit – Alexis Damen photography Related posts: My Experience with Pubic Symphysis Taking A Break from Training NYCM Training Week 7: A New Running Mantra Baby Diamond – Week 15 Follow:
Are you experiencing sacroiliac joint pain? Learn 7 exercises that will help in relieving sacroiliac joint pain and 5 activities to avoid this lower back pain.
If you suffer from sacroiliac (SI) joint pain, you know it's a problem that can't be ignored. Walking, sitting and even slight movements can amplify
Got back problems you can’t quite trace down? Have pains in the butt that you haven’t been able to figure out? Problems in your sacroiliac joint might be the culprit.
Learn the basics of the sacroiliac information, including joint type, characteristics, and how this joint moves.
Most of us slow down endogenous production of certain vitamins as we age, possibly causing deficiencies. Chronically limited availability of these important
Read about neck arthritis pillows and other strategies for getting a good night's rest despite the pain commonly associated with this condition.
