Is Walking Good For SI Joint Pain
Thinking about walking for SI joint pain relief? While walking is generally considered a safe choice for physical exercise, it may not be right for every sacroiliac joint pain sufferer.
Read on to learn who may benefit, as well as some additional tips to reduce discomfort during walking.
[Be sure to check out my SI Joint Solution Program for a complete step-by-step approach for relief!]
What Is Sacroiliac Joint Pain?
Sacroiliac joint pain (SI joint pain) generally refers to pain felt at the points where the ilium bones meet the sacrum bone. These joints are held together through the varied surfaces of the bones, along with very dense connective tissues and ligaments.
Pain felt in the sacroiliac joint region is often difficult to discern from the lower lumbar spine, and for this reason, its always important to take into account the spine, pelvis, and hips as a whole.
Is Walking Good For SI Joint Pain?
Some individuals have difficulty with single leg activities, and since walking is essentially an alternating single leg movement, some people may not be able to walk much or risk a flare up.
The length of the step stride, speed, or distance are all factors that can modified in order to get a starting point. For example, taking short steps, at a leisurely pace, for only 5-10 minutes may be a good place to begin.
Over time as the tissues adapt and the nerves calm, additional time could be added to work up to build resilience.
An additional tip to keep in mind is that the goal of any activity to reduce sacroiliac joint pain is to reduce sense of threat. A great way to help this process is to take a walk with a family member, close friend, or just listen to something you really enjoy, like a podcast or music you enjoy.
I’ve noted a common experience from personal clients that tolerance to longer walks with less pain has been associated with having a good conversation with someone during their walk!
If lingering pain occurs well after even modified, low intensity walking, or its very difficult to increase the tolerance to more, then other non-impact exercises such as cycling or water aerobics may be a better option in these situations.
Top Benefits Of A Walking Program
A regular walking program can offer pain relief from SI joint dysfunction through a number of different mechanisms. When combined with a proper program to strengthen muscles (with a focus on core muscles), walking can provide a variety of benefits to the whole body.
Stretching + Strengthening Muscles
Walking can help stretch and strengthen de-conditioned muscles in the lower spine, pelvis and hips. These muscles function to transfer forces across the SI joints.
Inactivity reduces endurance and strength of these important stabilizer muscles which can lead to increased joint stress.
Physical therapy exercises and some supplemental upper body work can help create a good balance combined with walking to build strength and improve flexibility.
Reduce Inflammation
Walking can increase blood flow to the sacroiliac joint region, which can help to reduce inflammation and calm sensitive nerves. This can be particularly helpful if your pain is due to joint degeneration.
Reduce Muscle Stiffness
Muscle stiffness is often the result of being in pain and holding tension. Walking, especially when pain-free, can help loosen guarded and tense muscles.
Reduce Mental Stress
Regular exercise is a well-known stress reliever that can assist in improving mental-emotional well-being and reduce anxiety and even depression due to dealing with pain.
Improve Overall Health
In addition to its benefits for SI pain, physical activity has numerous other health benefits. It can improve cardiovascular health, strengthen the immune system, and help to improve overall pain coping skills.
Conclusion
If you are having difficulty walking with increased pain or feeling worse, be sure to consult with your doctor and/or physical therapist for a more precise evaluation and recommendations.
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