Looking for advice on which exercises will not bother an old injury ( pubic symphysis )

angel31778
angel31778 Posts: 6 Member
edited November 2024 in Fitness and Exercise
I suffered from pubic synthesis after having my son over 12 yrs ago. To this day I can't put myself in certain positions sitting or lying down. I recently realized the elliptical machine bothered it... I'm not sure what exercises I can do to work out my flutes or other areas.

Replies

  • Skipjack66
    Skipjack66 Posts: 102 Member
    Go see a pelvic physiotherapist. They will assess you and help you to figure out a program that will work for you, including stabilization exercises for your pelvic floor, hips and lumbar spine. You may also require a trochanteric belt if you have ongoing instability issues. Best to have it looked at by a professional. They will also direct you to what exercises are appropriate for you.
  • angel31778
    angel31778 Posts: 6 Member
    Skipjack66 wrote: »
    Go see a pelvic physiotherapist. They will assess you and help you to figure out a program that will work for you, including stabilization exercises for your pelvic floor, hips and lumbar spine. You may also require a trochanteric belt if you have ongoing instability issues. Best to have it looked at by a professional. They will also direct you to what exercises are appropriate for you.

    Thank you , insurance issues at the moment so can't see a specialist.
  • canadianlbs
    canadianlbs Posts: 5,198 Member
    i had a pelvic rotation recently that my chiro set right with a warning that this kind of thing 'often recurs'. i'm not sure if we're really in the same league as far as the issues, but fwiw i did find that squats seem to be my highest risk zone, whereas deadlifts haven't been nearly so problematic once he unlocked the s.i. jam that the rotation had caused.

    i don't like to use my legs 'against' each other, but it's okay for my legs to gang up and work 'against' my pelvis as a whole, basically.

  • Skipjack66
    Skipjack66 Posts: 102 Member
    angel31778 wrote: »
    Skipjack66 wrote: »
    Go see a pelvic physiotherapist. They will assess you and help you to figure out a program that will work for you, including stabilization exercises for your pelvic floor, hips and lumbar spine. You may also require a trochanteric belt if you have ongoing instability issues. Best to have it looked at by a professional. They will also direct you to what exercises are appropriate for you.

    Thank you , insurance issues at the moment so can't see a specialist.

    Hi, I don't live in the USA, but here in Canada you can see a physiotherapist directly without a doctor's referral. You can pay them directly out of pocket. Yes, it can be costly (here it's $120 Cdn for a new assessment and about $80 for a one on one treatment ~ 1 hr.). It's a lot of cash but you may not need a lot of visits. Usually a good RPT will give you a substantial home program to work on and then you see them with occasional visits. It may be enough to just set you on your way - think of it as an investment into your long term health. Good luck
  • angel31778
    angel31778 Posts: 6 Member
    Thank you so much , I may have to look into that.
  • angel31778
    angel31778 Posts: 6 Member
    canadianlbs wrote: »
    i had a pelvic rotation recently that my chiro set right with a warning that this kind of thing 'often recurs'. i'm not sure if we're really in the same league as far as the issues, but fwiw i did find that squats seem to be my highest risk zone, whereas deadlifts haven't been nearly so problematic once he unlocked the s.i. jam that the rotation had caused.

    i don't like to use my legs 'against' each other, but it's okay for my legs to gang up and work 'against' my pelvis as a whole, basically.

    Yeah squats definitely scare me for sure ...it is a different area so it makes it hard to do a lot of work outs
  • canadianlbs
    canadianlbs Posts: 5,198 Member
    angel31778 wrote: »
    Yeah squats definitely scare me for sure ...it is a different area so it makes it hard to do a lot of work outs

    this might sound silly and i'll admit i'm also evangelizing my own recent epiphany, but check out your feet. are they equilateral or close to it? can you do the same stuff with your left and right toes with about the same range and amount of effort? i mention it because there really is a connection all the way from your feet to your glutes. so a vulnerability at either end of that chain can trickle both upwards and down.

    i don't trust everything from t-nation, but this little drill came into my life recently since i began trying to fight my own foot weirdness, and it's definitely a helpful way for me to activate those stabilizers and strengthen my left foot in particular.
  • Skipjack66
    Skipjack66 Posts: 102 Member
    Hopefully this locator can help find you a pelvic therapist in your area.

    http://www.womenshealthapta.org/pt-locator/
  • angel31778
    angel31778 Posts: 6 Member
    Skipjack66 wrote: »
    Hopefully this locator can help find you a pelvic therapist in your area.

    http://www.womenshealthapta.org/pt-locator/

    Thank you so much , you've been so helpful .I really appreciate it.
  • angel31778
    angel31778 Posts: 6 Member
    canadianlbs wrote: »
    angel31778 wrote: »
    Yeah squats definitely scare me for sure ...it is a different area so it makes it hard to do a lot of work outs

    this might sound silly and i'll admit i'm also evangelizing my own recent epiphany, but check out your feet. are they equilateral or close to it? can you do the same stuff with your left and right toes with about the same range and amount of effort? i mention it because there really is a connection all the way from your feet to your glutes. so a vulnerability at either end of that chain can trickle both upwards and down.

    i don't trust everything from t-nation, but this little drill came into my life recently since i began trying to fight my own foot weirdness, and it's definitely a helpful way for me to activate those stabilizers and strengthen my left foot in particular.

    Wow, this is interesting. I'll have to look into this.
  • spiriteagle99
    spiriteagle99 Posts: 3,851 Member
    I went to a PT on my own after dealing with a hamstring injury that just wouldn't go away, after dealing with a pelvic stress fracture and probable Osteitis pubis. I knew I had issues with my pelvic/hip area. I asked for an assessment and some exercises I could do on my own. I think it cost about $60.00. The exercises definitely helped.
This discussion has been closed.

Categories