Sacroiliac joint dysfunction, or SIJD, occurs when you have strained or otherwise injured your sacroiliac joint. This small joint, sometimes referred to as the SI joint, connects your lower back and your pelvis. Straining of the ligaments that support the SI joint can lead to pain in the lower back, groin and hips. Exercising with SIJD pain may hamper recovery, but once you have healed sufficiently, you can return to your favorite workout, including jogging.
Step 1
Perform stretching exercises for five to 10 minutes before you begin to jog. Stretching exercises that loosen up the muscles that support your SI joint include squats. Keep your back straight and bend your knees, squatting down as far to the ground as you can. Stretch your lower back by lying on your back and bringing your knees as far up to your chest as possible.
Step 2
Walk or run slowly -- more slowly than your slowest jogging pace -- for a few blocks before your jog to further stretch out your sacroiliac joint and surrounding muscles.
Step 3
Jog at an easy pace that does not tire you out or make you feel like you are pushing yourself to succeed. Starting out slow is an important part of a post-SIJD exercise plan.
Step 4
Jog for one to two consecutive days before resting for a day or two. Jog a distance that you and your medical care provider have agreed upon, based on your condition. Follow the days-on/days-off pattern for a week, then increase your jogging distance slightly the next week. Limit your distance increases to 10 percent or less each week to avoid straining your joints too much too soon.
References
- The Stretching Institute; Sacroiliac Dysfunction; Brad Walker
- Sports Injury Clinic: Treatment of Sacroiliac Joint Injuries
- Sports Injury Clinic: Stretching Exercises for Sacroiliac Joint Pain
- University of Iowa Hospitals and Clinics; A Checklist Before Beginning a Jogging Routine; John Albright; 2000
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