Osteitis Pubis

Osteitis pubis is a painful condition that affects the pubic bone and the surrounding muscles and tendons. It is caused by inflammation or micro-tears in the pubic symphysis, which is the joint that connects the two pubic bones. Osteitis pubis is commonly seen in athletes who participate in sports that require repetitive movements or quick changes of direction, such as soccer, hockey, and running.

The symptoms of osteitis pubis include pain in the pubic area that may be sharp or dull, worsened by certain activities such as running, jumping or lifting, and may also cause difficulty in walking, standing, or sitting for extended periods. The pain may also radiate to the groin, hips, or lower back. If you suspect you may have osteitis pubis, it’s important to seek medical attention for proper diagnosis and treatment.

The treatment of osteitis pubis generally involves a combination of rest, physical therapy, and pain management. Your physiotherapist, chiropractor, or osteopath may work with you to develop a personalized treatment plan that includes stretching, strengthening exercises, and manual therapy to improve flexibility and reduce pain. Some of the best exercises to help with osteitis pubis include:

1. Glute bridges: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold for a few seconds, then lower your hips back to the ground.
2. Clamshells: Lie on your side with your knees bent and your feet together. Keeping your feet touching, lift your top knee as high as you can without moving your pelvis. Hold for a few seconds, then lower your knee back down.
3. Side-lying leg lifts: Lie on your side with your bottom leg straight and your top leg bent at a 90-degree angle. Lift your bottom leg as high as you can without moving your pelvis. Hold for a few seconds, then lower your leg back down.
4. Hip flexor stretch: Kneel on one knee with your other foot in front of you. Lean forward into your front leg, feeling a stretch in the hip of your back leg. Hold for 30 seconds, then switch legs and repeat.
5. Bird dog: Start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Lift one arm and the opposite leg off the ground at the same time, keeping your back straight. Hold for a few seconds, then lower your arm and leg back down and switch sides.

Remember, before starting any new exercise routine, it’s important to consult with a healthcare professional to ensure that the exercises are safe and appropriate for your individual needs.