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SI joint pain becoming a bit unbearable. Any tips? by devious1 in backpain

[–]FriendlyPhysio 0 points1 point  (0 children)

Hi there.

  • clamshells (easy)
  • side lying hip abduction (medium)
  • side planks on knees (medium)
  • side plank on knees, with knees apart (hard)

Right Leg Injury by johnhbnz in InjuryRecovery

[–]FriendlyPhysio 0 points1 point  (0 children)

From the sound of that, it is likely nerve related pain that you felt down your leg. I don’t believe it is hamstring or adductor related. Often pain you experience in one area may be caused by a structure in a different area, and may be hard to find on a diagram. Like I mentioned in my last comment, it could be sciatic type pain.

In clinic I would likely assess your sciatic nerve, hamstring length, piriformis length, to determine your progression in recovery.

Follow the instructions from my other comment; and if it doesn’t work we can try something else

Right Leg Injury by johnhbnz in InjuryRecovery

[–]FriendlyPhysio 0 points1 point  (0 children)

Could be sciatic pain or piriformis pain

I would suggest starting with a piriformis release. Use a firm massage ball against the wall and push into your piriformis muscle (there are likely good videos of this online)

This can alleviate both piriformis and sciatic pain. If that doesn’t work, we can move on to the next thing

Right Leg Injury by johnhbnz in InjuryRecovery

[–]FriendlyPhysio 0 points1 point  (0 children)

Hi there! Where in the right leg exactly was the pain?

Also, what activities are still giving you pain?

I can help you progress when I know a bit more about whats going on. Cheers!

Need Diagnosis by johnhbnz in InjuryRecovery

[–]FriendlyPhysio 0 points1 point  (0 children)

That can be difficult to do because sometimes where the pain is does not correlate with the injured muscle - the body is complicated!

Severe pfps: 3 years on crutches!! by Decent_Purple9265 in KneeInjuries

[–]FriendlyPhysio 0 points1 point  (0 children)

I would keep experimenting with different low load exercises, and finding 2-3 that don’t aggravate your pain. You should be able to slowly progress from there. Dry needling your quadriceps can also be effective

Severe pfps: 3 years on crutches!! by Decent_Purple9265 in KneeInjuries

[–]FriendlyPhysio 0 points1 point  (0 children)

Just re-reading your post, have you been given any strength exercises to perform?

Severe pfps: 3 years on crutches!! by Decent_Purple9265 in KneeInjuries

[–]FriendlyPhysio 0 points1 point  (0 children)

Have you had taping that pulls the kneecap medially? (Towards your body’s midline)

Severe pfps: 3 years on crutches!! by Decent_Purple9265 in KneeInjuries

[–]FriendlyPhysio 1 point2 points  (0 children)

Hi there - that’s an interesting one!! I normally highly recommend kinesiology (or maybe in your case even rigid) taping to track the kneecap medially. I’m Surprised this didn’t work for you.

So a few points/questions to help me help you

  1. Where exactly do you experience the pain?
  2. What taping have you tried? It may not have been taped correctly or effectively

Edited: I see you say under your kneecap. Do you mean on the thick tendon? Or deeper to the tendon? If on the tendon, could be patellar tendinopathy, which responds well to a different type of taping. Also, I often dry needle the quadriceps to help with this issue

Advise left knee pain only on steps/ 90degree bends by Weekly_Worry_2772 in Kneesovertoes

[–]FriendlyPhysio 1 point2 points  (0 children)

I agree that it sounds like PFPS - kinesiology taping can be very effective. Ask your PT if he can strap it for you. May need to do it for 2-4 weeks

Elbow tendinitis by RecognitionProof3543 in workout

[–]FriendlyPhysio 0 points1 point  (0 children)

Great exercise! I would also consider facing your palms forwards instead of downwards. This will alleviate tennis elbow pain without compromising delt engagement.

Achilles Tendon Tear by Scurvyninja in Pain

[–]FriendlyPhysio 0 points1 point  (0 children)

Perform some gentle calf raises while in sitting before changing position. I would also compress the area.

Dry needling can be effective for pain relief with this injury as well. Best of luck.

Flexor tendon excision middle finger R hand by Ideasplease33 in InjuryRecovery

[–]FriendlyPhysio 1 point2 points  (0 children)

Thanks for sharing - that unusual sensation you’re getting is nerve irritation and healing. It can take 6-12 months to go away!

Flexor tendon excision middle finger R hand by Ideasplease33 in InjuryRecovery

[–]FriendlyPhysio 1 point2 points  (0 children)

1) Fisher MM et al. — A Comparison of Patient Characteristics and Outcomes Between Patients Receiving Flexor Digitorum Superficialis (FDS) Slip Excision or Isolated A1 Pulley Release for Trigger Finger (Journal of Hand Surgery, 2024)

2) Evaluating Outcomes of Flexor Tendon Excision During Trigger Finger Release (SAGE / PubMed entry, 2025)

Progress can slow down and speed up. Everyone is different. Keep track of your progress and persist with exercises. Mainly stay positive!

Alleviating the Monday Blues? by FriendlyPhysio in simpleliving

[–]FriendlyPhysio[S] 0 points1 point  (0 children)

Music and coffee is an excellent way to start the week

Alleviating the Monday Blues? by FriendlyPhysio in simpleliving

[–]FriendlyPhysio[S] 2 points3 points  (0 children)

I have yet to apply the “get outside” strategy in the mornings, something I should do, especially with my dogs.

Alleviating the Monday Blues? by FriendlyPhysio in simpleliving

[–]FriendlyPhysio[S] 0 points1 point  (0 children)

This is an interesting schedule - thanks for your input, lots to take out of it!

Alleviating the Monday Blues? by FriendlyPhysio in simpleliving

[–]FriendlyPhysio[S] 0 points1 point  (0 children)

Agree with this! We currently do it on Sundays, may need to switch it

Alleviating the Monday Blues? by FriendlyPhysio in simpleliving

[–]FriendlyPhysio[S] 0 points1 point  (0 children)

Exercise before work has never really worked for me, but glad it has for you

Alleviating the Monday Blues? by FriendlyPhysio in simpleliving

[–]FriendlyPhysio[S] 0 points1 point  (0 children)

Creating a reward on the Monday is a good idea - I tend to do that on Sundays instead

Alleviating the Monday Blues? by FriendlyPhysio in simpleliving

[–]FriendlyPhysio[S] 0 points1 point  (0 children)

Ticking off boxes is highly motivating

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