T Nation

Ilium/Iliac Crest Injury

Powerlifting
#1

hey guys, i was wondering if any of you would have any insight into an injury i’ve had for several months now.

i think i first suffered the injury deadlifting, and then further aggravated it playing basketball and jumping/landing.

here’s a reference picture:

http://img139.imageshack.us/my.php?image=oldmanfn9.jpg

Symptom:

when i bend at the hip like the man is doing in the picture (using my right leg as an anchor and lifting my left foot up a little bit) and bend at the waist at a 45-degree angle from straight ahead, i will feel a sharp pain in my right iliac crest area.

i’ve seen a chiro/ART practitioner about this, and i discovered i had Extremely tight erectors, and doing soft tissue work on them has helped a lot but hasn’t gotten rid of it completely.

any thoughts? thanks a lot.

#2

Ahh, sounds exactly like what I was experiencing.

In my case, my left side is in an anterior tilt compared to the right.

Things to do:
Soft tissue work on the psoas, lumbar and thoracic erectors, QLs, all the glute muscles, Rectus Femoris, IT Band, Calves.

Pick Up Magnificant Mobility or Maximum Strength and follow the the warm up guidelines.
(Ankle, Mobility, Hip Mobility, Lumbar STABILITY, thoracic mobility)

Do a ton of glute activation work and single leg work. This is key. When you say that it hurts when you lift your leg in that certain position, you could be letting your QL do the brunt of stabilizing the pelvis. Single leg work will strengthen the gluteus medius and shift some of that burden off your QL. (Be sure to get all the scar tissue adhesions out of the QL).

As stated before, focus on lumbar stability, progressing from bridge variations to reverse crunches, palloff presses and ab roll outs.

I know this post is a little messy but I’m about to head to class. So lemme do a recap

Soft Tissue Work

  1. Psoas
  2. QL’s and Lumbar/Thoracic Erectors
  3. ALL glutes
  4. IT Band and TFL
  5. Hip Flexors (Especially the RF)
  6. Calves
  7. Adductors

Activate

  1. Glutes
  2. Psoas
  3. Core (Abs, Obliques) Especially on the painful side

Stretch

  1. Rectus Femoris
  2. Quads
  3. Piriformis
  4. QL’s

Lemme know if anything is unclear. See ya later!

#3

thanks a lot for this post man.

did doing all this completely fix you?