I’m still not 100%, but I’ve got a very good understanding of what’s wrong and I am able to train pretty close to normally with fast progress. I’m expecting 100% resolution of the problems in the not too distant future.
But this is all just my experiences and the results of my research. I have no training, so don’t take anything I say as gospel!!
A big breakthrough for me was discovering that I had a “Right on Right Sacral Torsion”. This isn’t necessarily the cause - more likely the symptom. But knowing how the sacrum is sitting will provide you with a HUGE amount of information about what’s going on in the rest of your body.
I explained a lot in the thread next to this one “I need a doctor” - have a read at that to save me writing it again! LOL
Physios, specialists etc didn’t pick up on this with me. When I used to tell them I felt as if everything was twisted they dismissed it. But I think it’s hugely significant. I found online resources that helped me to figure out exactly what was happening with my sacrum. I can track down links for you if you’re interested. Just let me know.
If it turns out you do have some kind of sacral torsion it can help you to understand why stretching and strengthening doesn’t get you anywhere. Your whole body is ‘stuck’ (not necessarily stuck - perhaps just more mobile on one side). Your spine will be twisted - probably with some scoliosis. Stabilisers are forced to act as prime movers because the prime movers are going into over-drive trying to stabilise you body. Knowing what the sacrum is doing will help you to figure out what’s going on throughout your whole body.
I can’t so much suggest a solution, but rather a plan of attack:
Look up the postural restoration institute, and the NeuroKinetic therapy fb page I linked to on the other thread. That will help you a lot in understanding how to unravel things. I think these guys have a really good understanding of this kind of problem.
Download and run the ‘Sacral Motion Through the Gait Cycle’ animation on this page:
The movement is exaggerated in these videos but it will help you to understand the issues that would occur if you’ve got ‘stuck’ or biased towards a certain position. Remember - the whole body moves in relation to the sacrum so if it’s stuck then everything else is out of whack too! There’s an animation of Right on Right sacral torsion - that’s how I was (and still am to a small degree).
NKT thinking is that a muscle is generally tight because another muscle - perhaps quite distant from the symptoms - is inhibited (so not firing). It can be easily woken up by simply contracting against resistance a few times. This will reset the nervous system - first attempt the muscle is weak. Second attempt the brain tries to find a better firing pattern.
The complication is, that with long term imbalances like ours the whole body is involved. There are chains of weak, inactive, overactive, hypertonic muscles throughout the body. It’s impossible to find the right sequence to get everything working.
The major players for me are :
- Tight, weak, inactive right psoas
- Tight, weak, inactive right glutes
- Tight, overactive Rec Fem/TFL/Iliacus
- Tight, overactive pec minor
- WEAK traps - i’d always thought my traps needed stretching out because they were too tight - that’s how it felt. But if you think about it, that typical posture of tight chest pulling shoulders down at the front is inhibitting the traps and making them weak.
A tight muscle won’t let go while it’s having to compensate for a weak muscle so target the weak muscles - every single one that you can find!!
My core is mega strong - I’ve done a 9 minute plank. Yet my right psoas (major part of the core) wasn’t firing at all. So don’t underestimate your body’s ability to compensate and ‘fake’ correct movement.
My right glutes would not fire because hip flexors were tight and inhibiting them. Because glutes are weak Rec Fem, TFL and iliacus won’t let go. They’re trying to stabilise me. Psoas tightens up more if I try to stretch it.
Well, it turned out that I had to activate and strengthen the psoas. That allows it to stretch a bit. That lets my glutes fire and my Rec Fem / TFL / Iliacus start to release. To complicate things further, there’s a whole bunch of related stuff going on in my upper body. So for example, loosening my thoracic freed up my pelvis a lot. You need to think of the body as a single unit - it’s all tied into each other.
So for me it was a matter of chipping away at all the weak, inactive and tight bits but also working on big, whole body movements. So for example, a VERY GOOD weight lifting coach can help a lot by teaching you to move with perfect form in squats etc. That’s been more help to me than physios, who really don’t have the experience of getting people back to a high level of functionality.
It’s such a huge, complex topic. I can’t give you simple answers. But if you want me to expand on anything I’ve mentioned I’m more than happy to do so. Either here or via private message.
Do look up NeuroKinetic Therapy - and PRI. It’ll help you to increase your understanding of what’s going on.
And good luck!!