Squats have been my never ending struggle for me, especially Front Squats. I knew there might be an issue when I could power clean my front squat, and overhead squat more than my front squat. That is CRAZY! I am hypermobile which makes it difficult to stay tight at the bottom of my front squat. So for several years I have been researching the plight of the hypermobile and have learned some interesting stuff I want to share.
What is the Sacroiliac joint?
The sacroiliac joint (SI joint) is at the base of your spine. The important thing to know about this joint is it is held together by ligaments and that there should be relatively no motion in this joint. These joints also support the entire weight of your upper body when you are standing.
What about SI joint pain?
The most common symptom of SI joint dysfunction is pain. (image of pain points) People often experience pain in:
- the back of the hips (sometimes people refer to that as their low back)
- groin/hip flexor area
- attachment point of hamstring
The pain is typically worse with standing and walking and improved when lying down. When pain is bad, people have trouble sitting. It is Studies by Cohen show that up to 25% of all low back pain is sacroiliac joint in origin and that the diagnosis of sacroiliac joint disease is frequently overlooked by physicians. For many people they describe the pain as tendinitis of the groin, back or hamstring, not as acute, but an annoying pain that never fully goes away.
What causes SI joint pain?
Pain in the SI joint is often related to either too much motion or not enough motion in the joint:
- Laxity of the SI joint (hyper-mobility, pregnancy, injury causing laxity)
- Tightness or Lack of Mobility in muscles surrounding the SI joint (hamstring, quad, etc.)
Which one sounds like you? You can read more details and talk to your doctor about other causes of SI joint pain, but these are the two biggest based on my research.
What can you do about SI joint pain?
- For people like me who are hyper-mobile we can find relief through stability. There are two main muscles that stabilize this joint – transverse abdominal and the glutes. Physical therapy and strength building exercises focused on this area can reduce pain. In addition, these muscles can additionally be supported by taping or a device called an SI belt.
- For people who are tight, they need to mobilize all the areas surrounding the SI joint. Physical therapy can also help with that.
- As with most pain, inflammation can cause or exacerbate the pain. So taking the appropriate steps to reduce inflammation can also help.
Through trial and error I learned that I was not firing some of my abdominal muscles at all when I squatted. That information combined with some taping resulted in a huge FS PR this morning.
Workout of the Day
1 mile run
50 KB Swings
50 Box Jumps (24/20)
1 mile run
Post your scores to the Whiteboard.