Home Rehabilitation Tips for Pelvic Injury Recovery After Years

Q: Home Rehabilitation Tips for Pelvic Injury Recovery After Years

I feel a contradiction： a severe fall, but afterwards, I didn't feel any abnormalities. <br>If I were truly injured, there would be some signs; since there are no signs, there is naturally no need for special treatment! (What would there be to treat?) There is a saying in Japan：

Pelvic fracture

Hello Dr.
Pan, I would like to ask a question.
I have a friend who suffered a severe injury while skiing at the age of 23/24.
However, since he did not feel any abnormalities afterward, he neglected it.
Now, nearly 40 years old, he has noticed that after walking for a while, he develops a limp and shoulder elevation, and he experiences pelvic pain with changes in weather.
What home rehabilitation exercises can he do to improve these physical discomforts? Thank you.
Mark

Mark, 40~49 year old female. Ask Date: 2010/03/18

Dr. Pan Yingda reply Rehabilitation

I feel a contradiction: a severe fall, but afterwards, I didn't feel any abnormalities.
If I were truly injured, there would be some signs; since there are no signs, there is naturally no need for special treatment! (What would there be to treat?) There is a saying in Japan: "40 for the waist, 50 for the shoulder, 60 for the knees." Even without that "fall" experience, pelvic and lower back pain is quite common.
As for limping and shoulder shrugging, many times these are related to habits or some issues with the feet.
I believe it is still important to assess the individual to identify potential causes before providing further recommendations!

Reply Date: 2010/03/18

More Info

Home rehabilitation for pelvic injuries, especially those that have been neglected for years, requires a careful and gradual approach. Your friend’s situation, where he experienced a significant injury in his early twenties but did not seek treatment until now, is not uncommon. Over time, the body can adapt to injuries, but this can lead to compensatory patterns that result in pain and instability, particularly in the pelvis and lower back.

Understanding the Issue
The symptoms your friend is experiencing—limping, shoulder shrugging, and pelvic pain—are likely due to a combination of factors. The initial injury may have led to changes in gait and posture, which can cause muscle imbalances. Over the years, these compensatory mechanisms can lead to chronic pain and instability, especially when combined with age-related changes in the musculoskeletal system.

Home Rehabilitation Strategies
1. Consult a Healthcare Professional: Before starting any rehabilitation program, it’s essential for your friend to consult with a healthcare professional, such as a physical therapist or orthopedic specialist. They can provide a thorough assessment and tailor a rehabilitation program to his specific needs.

2. Gentle Stretching: Incorporating gentle stretching exercises can help improve flexibility and reduce muscle tension. Focus on the hip flexors, hamstrings, quadriceps, and lower back. For example:
- Hip Flexor Stretch: Kneel on one knee with the other foot in front, and gently push the hips forward to stretch the hip flexor of the kneeling leg.

- Hamstring Stretch: Sit on the floor with one leg extended and the other bent. Reach towards the toes of the extended leg to stretch the hamstring.

3. Strengthening Exercises: Strengthening the muscles around the pelvis and lower back is crucial for stability. Some effective exercises include:
- Bridges: Lie on your back with knees bent and feet flat on the floor. Lift the hips towards the ceiling, engaging the glutes and core.

- Clamshells: Lie on your side with knees bent. Keeping the feet together, lift the top knee while keeping the hips stable. This targets the hip abductors.

4. Balance and Stability Training: Incorporating balance exercises can help improve stability and prevent falls. Simple exercises include:
- Single-leg Stands: Stand on one leg for 10-30 seconds, gradually increasing the duration as balance improves.

- Heel-to-Toe Walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot.

5. Posture Awareness: Encourage your friend to be mindful of his posture throughout the day. Poor posture can exacerbate pain and instability. Simple reminders to sit up straight and engage the core can make a significant difference.

6. Heat and Cold Therapy: Applying heat can help relax tight muscles, while cold therapy can reduce inflammation. Your friend can use a heating pad or warm towel on painful areas, especially after exercises, and ice packs for acute pain.

7. Gradual Increase in Activity: Encourage your friend to gradually increase his activity level. Start with short walks and slowly increase the duration and intensity as tolerated. This can help improve endurance and reduce pain over time.

8. Mindfulness and Relaxation Techniques: Stress can exacerbate pain perception. Techniques such as deep breathing, meditation, or yoga can help manage stress and improve overall well-being.

Monitoring Progress
It’s essential for your friend to monitor his symptoms closely. If he experiences increased pain, swelling, or any new symptoms, he should seek medical advice promptly. Rehabilitation is a gradual process, and patience is key.

Conclusion
In summary, home rehabilitation for pelvic injuries after years of neglect involves a combination of stretching, strengthening, balance training, and mindfulness. While these strategies can be beneficial, they should be approached cautiously and ideally under the guidance of a healthcare professional. With consistent effort and the right approach, your friend can improve his symptoms and regain better function in his daily activities.

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