I went through a period of SI joint pain from deadlifts too, and it took a lot of trial and error before I figured out how to adjust my form to prevent it. In my case, I was focusing too much on arching my back, and not enough on loading the glutes and hamstrings.
It doesn’t sound like my pain was quite as bad as yours, but it took me somewhere between 2-3 weeks of rest (I was on vacation) before the pain finally dissipated.
The SI joint is the joint between the tailbone and the hipbones. It’s not supposed to move much at all, so it’s hardly a joint, but can be strained if it’s moved too much. Because of where it is, there are a number of forces on it from the hamstrings, glutes, and piriformis.
I would suggest primarily working on rolling out knots in your calves (they form a chain with the hamstrings), and your piriformis (with a ball, like a lacrosse ball, softball, etc.) With the ball, just find a tender spot and put your weight on it for a count of 20 or 30. I didn’t get much relief out of working on the hamstrings.
I do believe the chiropractor will help, especially if they discuss the muscular issues going on too, but one way or another you need to figure out a way to keep those muscles from pulling the joint beyond its normal ROM.[/quote]
I am done with deadlifts. The risk is too high, and the pain is debilitating. I need my girlfriend to tie my shoes at the moment.
Interestingly enough I have had surgery on left ankle (just a general clean up), and the mobility of my left ankle is significantly less than my right. I will start working on my knee-to-wall drills. I will also do some work on my piriformis, although at the moment things are still sore and I might wait another few days before I start, as it hurts if I move around too much.