Injury advice needed

yep, maybe bruised deep like tissue or bone, which can take up to 4 weeks to heal (from personal experience). Rest would prob be best, stick w/ cardio for now and any other strengthening that doesn't hurt. I personally use a chiropractor, so that may help w/ sciatic stuff (if u slipped a disk or pinched a nerve), but thats a personal preference.

So much it could really be, need professional advice, after know more of what happened and whats wrong or have a diagnosed injury, then I could try to help u w/ an exercise prescription.

best of luck, hope it's fast healing!

i think you bruised the muscles, which you cant see the bruise all the time. Maybe you should try to put some icyhot on it or maybe a heating pad. that might make it feel better.

Question about the location. Run your thumbs around your hip bones toward the middle of your spine. Before you get there, you will sink into some divit type spots on each side. Is this tender? Is the pain near that, more midline, higher or lower? (This divit is your Sacroilliac joint = SI) You may have simply sprained it as you would an ankle. A grade 2 or three ankle can take weeks to months to heal, so patience is key.

Especially if you already deal with sciatic problems. Typically these affect more soft tissue near the spin or in the butt. The sciatic nerve actually runs through the piriformis muscle, so when that gets inflammed or strained, it compresses the nerve even more. A wonderful viscious cycle that needs reversed! If stretching works for you try this: put your leg on the bed so that your knee is bent at 90 degrees and you are looking at the inside of your foot. slowly lean forward until you feel it stretch (if the bed is too high, select a small chair, step stool, etc). Now begin to rotate the same direction your foot is pointing while still leaning forward. Then across your leg/away from your foot. This is one of the most successful self-manipulations I have come across & use myself. One thing you can have someone help you with: lie on your side so that your hips are directly one over the other. Have someone press down on your top hip bone (do this on a soft surface). You should feel like your hip bones are opening up at the SI joint. Now, while you are being compressed, hug your top leg into your chest, then holding it there, straighten the leg out from the knee. Have the person release while your leg is out in front of you. Repeat about 3 times, then roll over & do the other side.

Try sleeping with a pillow/blanket between your knees so that you take the stress off the SI joint allowing it to rest and heal.

Good luck!
ps, I work in sports medicine; just so you don't think some crazy person is giving you advice!

Hmm, I don't have a drawing for you. It's actually a variation of a special test that I have come to use over the years for therapy. Just lie on your side like you would in bed. Don't allow yourself to roll forward or back: the keeping your hips atop one another description. Have your instructor kneel behind you so that you are able to manipulate your leg in front. I use a double handed grip like doing CPR and rest the heel of my hand along & just under the hip bone. Get up over the hips, again like doing CPR & press straight into the ground, allowing the hip to move toward the front. You should feel significant opening at your SI because of your dance background. It takes a bit of practice to find the right spot but it's easier than it sounds! Good luck!

Oh, and with the stretches you are doing on the bar, try a lower surface so that you can curl over your leg. At least most bars I've seen are a bit higher which will contract the hamstrings more than a lower surface which will allow more focus on deeper hip/back muscles.