S.I. Joint pain

[fasteddy8170]

So two weeks ago I suffered what may be my first injury that has started me wondering if I'll ever play disc golf again. I was the course two weeks ago. Feeling good. Playing decently well. Then with 4 holes to play, my lower back really started to hurt, and despite me being 46 years old, I've never had any scary back pain.

But right away I could tell this was something new. I played the last few holes. Went home thinking that it would clear up over night. Well, it didn't. It felt a little better but not much. I hit the Advil and the heat pad. Those helped. But the pain wouldn't go away.

While the pain subsided after a couple days, I noticed that it continued to be centered in one particular area--the sacroiliac joint, where the spine meets your pelvis. I'm LHBH so the pain is just to the right of my spine right above my right butt cheek.

Well, it subsided finally. Yesterday I went out to throw again, not too hard. Within a half hour, the same pain came back. Not as bad, but only because I stopped immediately as I felt it.

Oh, and I know it's the S.I. Joint, because I researched my symptoms on YouTube, and the exercises that make SI pain go away are the ones that make this pain subside.

So, now I'm trying to figure out, what is it about my form that has suddenly brought this on? I guess what it would be is I'm trying to be less of an "arm thrower". And I've watched Sidewinder22's butt wipe video, etc. But something isn't translating from those exercises to the course.

Because I am REALLY nailing that joint when I throw now.

Anybody have a similar story? Anybody have an idea on why that joint is now being so bothered? Thanks.

 

[m_Krakov]

Herniated discs from an auto accident kept me out for many months doing physical therapy and doing everything possible to reduce

I'd say it's likely an issue caused by a lack of mobility in the joint that was aggrivated while throwing. Possible that a stretching routine will benefit you, as I still stick to my back stretching program to stay loose and pain free.

Also, see a doctor, it could be something else that may need attn.

 

[JC AceHole]

So two weeks ago I suffered what may be my first injury that has started me wondering if I'll ever play disc golf again. I was the course two weeks ago. Feeling good. Playing decently well. Then with 4 holes to play, my lower back really started to hurt, and despite me being 46 years old, I've never had any scary back pain.

But right away I could tell this was something new. I played the last few holes. Went home thinking that it would clear up over night. Well, it didn't. It felt a little better but not much. I hit the Advil and the heat pad. Those helped. But the pain wouldn't go away.

While the pain subsided after a couple days, I noticed that it continued to be centered in one particular area--the sacroiliac joint, where the spine meets your pelvis. I'm LHBH so the pain is just to the right of my spine right above my right butt cheek.

Well, it subsided finally. Yesterday I went out to throw again, not too hard. Within a half hour, the same pain came back. Not as bad, but only because I stopped immediately as I felt it.

Oh, and I know it's the S.I. Joint, because I researched my symptoms on YouTube, and the exercises that make SI pain go away are the ones that make this pain subside.

So, now I'm trying to figure out, what is it about my form that has suddenly brought this on? I guess what it would be is I'm trying to be less of an "arm thrower". And I've watched Sidewinder22's butt wipe video, etc. But something isn't translating from those exercises to the course.

Because I am REALLY nailing that joint when I throw now.

Anybody have a similar story? Anybody have an idea on why that joint is now being so bothered? Thanks.

I actually just went through this EXACT same thing.

I was having severe pain on the R side of my low back by the tailbone area. It hurt the worst when I was planting/following through. I had to walk off course once because of it. I myself wasn't sure if I would play again.

I went to my orthopedic surgeon and he diagnosed it as an issue with my SI joint. Recommended physical therapy which I completed. When I went to PT, they did some measurements/movements to me and discovered that the SI joint was severely out of alignment. They got it back into alignment (no it wasn't popped back or anything, it was more of me pushing up with my leg while laying on my side and them pushing down on it.) They re-measured it and it was good. We then (for about 6 weeks 2x a week) worked on strengthening the area with exercises and stretches. My therapist would also check the alignment of the SI to ensure it hasn't slipped back.

His recommendation was not to play disc golf for about 2 weeks while we strengthen the muscles in SI area. Once I got the go ahead to play, I went out and was pain free. I reported this back to him and we continued treatment for about another week or so and then he cut me loose and gave me exercises/stretches to do at home which I do a couple times a week.

This happened about 6 months ago and I have not had any issues. If you want to talk more about the issue let me know. My recommendation would be to make an appointment with a orthopedist because it sounds like you will need some sort of treatment.

Good Luck!

 

[JC AceHole]

I just re-read your post. Also, I wanted to note to you that when this issue happened to me, I would have the pain come a few holes into playing. I tried to medicate with heat, advil and icy hot and nothing would get rid of THAT pain. I gave it a week off from playing too and like you said after about 30 minutes pain would come back. that's when I knew it was something I needed to get checked out. At the time, I thought it was something really bad but it actually wasn't so I hope its the same thing as mine. Your story sounds eerily similar to mine for sure....

 

[Reniger]

Bio: 31, 6' 0", 200#, muscular and athletic build.

I had a herniated disc, pinched nerve, and two fractured vertebrae with no explanation. Ended up having surgery in January and was out of commission for about 3 months. My surgeon said that he's seen similar lumbar damage from things as simple as reaching for a can from a high shelf or even getting up off the couch. However, when I mentioned disc golf and explained a little, he said that was likely the cause. Surgery was about 80% successful and I'm back to golfing nearly daily, but I still have leg pain from that pinched nerve and unless I go on to another surgery, I will likely have chronic leg pain for the rest of my life.

However, disc golf is life.

 

[ru4por]

As a nurse, I am going to recommend you go to a doctor. Though I have complete faith in the infinite wisdom of both DGCR posters and YouTube, there is a chance at permanent damage via this route. Yes, I know you know this.....now follow up on it. Good luck.

 

[sidewinder22]

I was in a similar boat some years ago with lower back pain, actually thought I'd never throw again, took six months off and did some physical therapy. Pain came back quickly and I found out the pain was caused from trying to thrust the rear hip forward after being braced / late weightshift / not actually being balanced on the front leg. The One Leg Drill fixed that issue for me at least - zero weightshift = zero back pressure.

 

[fasteddy8170]

Before I respond, I want to say for the record (and since he just posted): My pain has NOTHING, ABSOLUTELY NOTHING to do with what Sidewinder22 teaches in any of his videos. Let me make that absolutely clear. I mentioned his name in the original post and I should've been MORE clear that his drills have nothing to do with the pain I have now. He knows what he is doing with his videos and has helped a bunch of people, including myself. My pain is all on me and me doing something wrong with my form.

Now, to add to that, Sidewinder22, I think you hit the problem right on the head now that I think about it. And since you've had this pain too, it's no wonder you're insight is close to the truth. You've convinced me that I've slipped into the mode of thrusting with the rear hip. I'm not sure what exactly is going on with the geometry of the body at that point, but it seems the human body doesn't like it. It doesn't "seem" like it would be so harmful whether it's good disc golf form or not. But I guess it is. The good news is that it's not bothering me in every day life. I've found some exercises to reduce the pain. And I don't think the issue is leading to any other issues in my body--no tingling, soreness, etc. Except for the usual issues of being 46, that is.

But if it took physical therapy to get most of you back out on the course, then it seems I won't be getting back out there any time soon. I think I'm going to concentrate on some of the strength building exercises and pain reduction moves to help with the SI Joint that I've found on YouTube. All the while, going over and over on the One Leg Drill at home since it is the form I need to master anyway.

I appreciate the responses from all of you. I'm glad to hear all of you have returned from some devastating injuries to play disc golf. My issue is nothing compared to what some of you have experienced. When I hear your stories I truly do know how fortunate I am to have never had any big time back issues.

I'd love to read some more insight if anybody has any.

 

[zgmc]

I've had some SI joint pain on my right side for a couple years. I went to the doctor for it once, they basically said, youre in your mid 30s, here are some exercises. Its time to start a work out routine..

I throw right hand backhand.. Pretty sure it has something to do with my form.

 

[fasteddy8170]

JC Acehole, I'd be interested to hear what kind of exercises you did. Because I really don't wanna go to PT.

Ru4por, I hear what you're saying--I had a frozen shoulder (my non-throwing shoulder weirdly) 3 years ago and went to doctor. Then I went to specialist who shot me up with cortisone which didn't help at all. Got the ultrasound as well. Etc. Etc. Etc. Well, I ended up at the PT about $300 later, and I have health insurance. Then I spent another $300 at the PT in co-pays. After all that, what I discovered was had I just been given the shoulder exercises up front the first day I went to my doctor, I could've saved myself all that money. Because it was me doing exercises at home that ultimately fixed the shoulder. Keep in mind, ru4por: I'm NOT arguing with you. You are technically correct. But I'm gonna try the "home remedy" first this time. Plus, for every day living, this back thing isn't half as bad and as painful as that frozen shoulder was--that was like a toothache that wouldn't go away for 3 months.

 

[fasteddy8170]

JC Acehole and zgmc, you know what I find weird and fascinating. You also had/have pain in the lower right side of your back like I do. But . . . I'm lefthanded and you're both righthanded. It would seem it would be opposite for us. Hmmmmmm.

 

[sidewinder22]

I'd love to read some more insight if anybody has any.

Keep your rear hand on your rear thigh like Marc Jarvis. Not only will you likely throw farther, but much easier on the back.

 

[Rocinfire]

I had a frozen shoulder (my non-throwing shoulder weirdly) 3 years ago and went to doctor. Then I went to specialist who shot me up with cortisone which didn't help at all. Got the ultrasound as well. Etc. Etc. Etc. Well, I ended up at the PT about $300 later, and I have health insurance. Then I spent another $300 at the PT in co-pays. After all that, what I discovered was had I just been given the shoulder exercises up front the first day I went to my doctor, I could've saved myself all that money. Because it was me doing exercises at home that ultimately fixed the shoulder.

Unfortunately, frozen shoulder is something that takes a long time to resolve, and there isn't much that we can do to help you in terms of PT. Stretches and manual therapy are performed, but the joint capsule is pretty stubborn when it gets tight. Initially, there isn't much progress with PT. However, in most patients, the capsule will eventually loosen and full or partial ROM is restored. Your non-throwing shoulder is more likely to develop the adhesive capsulitis though, since it's not being used as much.

 

[DiscFifty]

Just here to comment stretching before and after you play is hugely important in this sport.

 

[Mspot]

Honestly a medical doctor probably wont be able to offer too much help... Try ice instead of heat. stretching and exercises specifically for the SI joint. and try a chiropractor. believe it or not medicine still has a lot of limitations. Especially when it comes to back pain.

 

[JC AceHole]

JC Acehole, I'd be interested to hear what kind of exercises you did. Because I really don't wanna go to PT.

Fasteddy,

I will preface by saying I am not a doctor or in the medical field. Based on my experience, I would recommend you go to the doctor though. In my case, the exercises were not the only thing I needed. The SI joint was out of alignment and had to be corrected by a medical professional. The exercises were used to strengthen the area after it was corrected to prevent further injuries or set backs.

I didn't like the idea of this at first as all you see is dollar signs, however, this was the only way it got 100% fixed for me.

DO NOT GO TO A CHIROPRACTOR. This is a WASTE of money. I should have stated this in my previous post. I went to one for several visits prior to the orthopedist as I tried to play through the issue. They "pop" you back into place and it feels great. But the issue always comes back. It is like a mask or a band aid for the issue.

If you would like to hear about some of the exercises/stretches send me a message and ill give you my number. It is a lot of info to type and the info could be misconstrued. Doing the exercises wrong would not be beneficial. I have diagrams with pics of the exercises that the therapist gave me that I could send you and I could describe them over the phone to you

I know you have stated that you don't want to go to PT but in my case this was the only way the issue was fixed. I didn't want to go either but it is nice playing disc golf without pain again. In my opinion, the money I spent on the doctor bills was worth it. Although your case sounds the same as mine, it still would be wise to get it evaluated by a medical professional in my opinion.

Thanks,

Jon

 

[JC AceHole]

Honestly a medical doctor probably wont be able to offer too much help... Try ice instead of heat. stretching and exercises specifically for the SI joint. and try a chiropractor. believe it or not medicine still has a lot of limitations. Especially when it comes to back pain.

Just curious, why do you say that a medical doctor will not help?? do you have any experience on the issue? or any data to back this claim??

 

[ru4por]

Honestly a medical doctor probably wont be able to offer too much help... Try ice instead of heat. stretching and exercises specifically for the SI joint. and try a chiropractor. believe it or not medicine still has a lot of limitations. Especially when it comes to back pain.

Medicine does have limitations.....though considerably less than the sage wisdom of this collective and dare I say, Mspot. :|

 

[DavidSauls]

That avoid-the-doctor philosophy caused me a great deal of grief some years back.

My new philosophy is to skip my regular doctor, and go right to a specialist with anything serious.

Best to know exactly what's wrong. You might be right about the S.I. Joint, but I've mis-diagnosed myself enough times now that I won't go too far with an injury before seeking an expert.

 

[tampora]

The above was me. I've felt your pain.

Other than my lumbar discectomy, the #1 thing that has prevented my back from screaming in pain during rounds is getting a cart. I highly recommend it to anyone with back issues.