The sacrotuberous ligament a thick band of connective tissue that ties the low back, sacrum, ilium, ischium and becomes the hamstring tendon. It usually requires some persistence to resolve.
Don’t use heat here. It feels good but inflammation sets in a few hours later. making this worse.
The first line of defense is ice. This is a big, thick ligament without a good blood supply. Ice compresses out the inflammatory agents and pulls in new blood.
Place an ice pack right on the side of your sacrum where that green asterisk is in the picture. Follow the guidelines in this post for icing.
The tennis ball treatment for glutes may be effective in releasing this trigger point. Focus on using the ball along the edge of the sacrum on the spot that creates this referral pattern. Follow that an ice pack on the sacrum. This can be a stubborn problem to resolve and can nag you for years.
Most people overwork this and need some ice afterward. It’s a good idea to ice this afterward even if you didn’t overwork this.
In most cases, you should really see a Neuromuscular therapist or some other bodyworker who specializes in pelvic balancing.
Lunges like this tend to rotate the ilium on the sacrum and loosen a jammed SI joint so that the ligament can relax. She does a particularly great job of keeping her shoulders back while dropping her pelvis below her front knee.
This site is undergoing changes. Starting in early 2020, we began changing the format of the posts to include more extensive self-care, illustrations, therapist notes, anatomy, and protocols. We’d love your feedback. We are adding posts and converting the old posts as quickly as time permits.
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This pain and tension under the shoulder blade may be the most common pain pattern that I see. It isn’t always the primary complaint as people have gotten used to the constant ache.
It is usually combined with this pattern in the upper neck, which creates upper neck tension to go with the shoulder blade pain.
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