Pelvic Stress Fracture

A pelvic stress fracture is a type of overuse injury that occurs when there is repetitive stress or trauma to the bones in the pelvic area. It is most commonly seen in long-distance runners, military personnel, and other athletes who participate in activities that involve high-impact or repetitive motions.

The signs and symptoms of a pelvic stress fracture can include pain in the pelvic area or lower back that worsens with weight-bearing activities, such as running or jumping. There may also be tenderness or swelling in the affected area, and in severe cases, difficulty walking or standing.

If you suspect that you may have a pelvic stress fracture, it’s important to seek medical attention right away. Treatment typically involves rest, pain management, stability exercise, frequently our physiotherapists will recommend a pelvic brace, and a gradual return to activity once the bone has fully healed. In some cases, surgery may be necessary.

Your physiotherapist, chiropractor, or osteopath may work with you to develop a personalized treatment plan that includes exercises to help restore strength and flexibility to the affected area. However, it’s important to avoid any exercises that put additional stress on the affected bone.

Here are five exercises that may be helpful for recovering from a pelvic stress fracture:

1. Pelvic floor exercises: These exercises can help to strengthen the muscles that support the pelvic area, which can help to reduce pain and promote healing. To do pelvic floor exercises, squeeze the muscles in the pelvic floor as if you are trying to stop the flow of urine, then release.
2. Bridge pose: Lie on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground, keeping your shoulders and feet on the ground, and hold for a few seconds before lowering back down.
3. 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.
4. Quadruped hip extensions: start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Lift one leg behind you, keeping your knee bent and your foot flexed, then lower back down and repeat on the other side.
5. Wall sit: Stand with your back against a wall and your feet shoulder-width apart. Slowly lower yourself into a seated position, as if sitting in a chair, and hold for a few seconds before standing back up.

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.