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Tweaked SI Joint in Warrior Dash!
jdostal posted:
Hello all,

After losing a great deal of weight, I have decided to get physically active (at the age of 50!). I workout regularly through jogging and strength training. Last week, I did several high energy activities, including the Warrior Dash. Now my SI joint is painful.

I know I need to rest it. So, I will (bummer). I'm also seeing a Chiropractor. But, what exercises CAN I do, while keeping the pressure off my SI joint? Upper body stuff seems fine; arms, shoulders, back, chest. But, core work hurts like heck. The only crunches I can figure out that don't hurt are with my knees tucked and and motionless. Get ups, twists, and other standards are out.

Any suggestions for lower body or core work that won't slow down my healing?

Rich Weil, MEd, CDE responded:
Hi Julie,

First, don't work through pain. You're right not to do that. Sometimes people can find activities in some position that don't cause pain, but you'll have to experiment. Cardio is going to be tougher since of impact. Again, you'll have to experiment. It's difficult to recommend anything specific without seeing you move; maybe you want to wait until you see the chiropractor for recommendations. I'd like to say more, but it really is difficult without seeing you, and I don't want to recommend anything that might hurt you.

I hope you feel better. Rich

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