Self Care-Lower Extremity

Self-Care Wide Band of Pain Across Top of Hips

Avoid abdominal work that crunches the abdomen until you get this worked out. Twisting exercises tend to be less likely to agitate this trigger point. This version of the teaser shows how she has rolled onto the top of her sacrum, which focuses the contraction on the lower abdomen and activates this pain pattern. A …

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Self Care – Sharp Pain Across Top of Hips

This pain pattern indicates disc compression at the lumbosacral joint. If this pain is chronic or debilitating, seek professional help. Like this other pain pattern, spending lots of time with your hips flexed (i.e. extended forward or backward) will make this worse. Sleeping in a flexed position, sitting for long periods, driving, etc. Avoid activities …

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Self Care – Stiff and Slow When Rising From Seated Position

Client Description Use the arms of the chair to help push yourself out of the chair and keep your head back. As your head drops forward, you will find that your back feels more fragile and painful. Avoid sitting with your knees above your hips. Having your knees flexed at more than 90 degrees will …

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Self Care – Pain through the SI Joint when standing on one foot

If possible, discontinue the rough or jerky sports movements like jumping, and quick changes in direction. Also avoid strong side-to-side movements like cycling, skiing, and stair climber machines. It is usually aggravated by sleeping on one side with the painful leg draped forward at a sharp angle. People who sleep on their side consistently get …

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Self Care – Pain in the Sacrum or Crest of the Hip While Sleeping

If possible, discontinue running and walks on uneven ground for a short while until the muscle has been relieved and the hip is stabilized. Obese clients benefit from weight loss and light exercise. Some clients have taken on exercise that is too intense or shifts from one leg to the other, which aggravates the condition. …

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Self Care – Seizing Hamstring

Avoid these perpetuating activities: If possible, discontinue running and walks on uneven ground for a short while until the muscle has been relieved and the hip is stabilized. Cycling and stair climber machines are particularly aggravating. For clients that run competitively, they generally need the patch below before heading out for a run and the …

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Self Care – Pain Down the IT Band, Extending Behind the Ankle

Avoid these perpetuating activities: If possible, discontinue running and walks on uneven ground for a short while until the muscle has been relieved and the hip is stabilized. Work to change positions regularly during prolonged immobility such as long drives. Clients that cannot avoid pain during the long drives will keep a tennis ball in …

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