Case Study- Angelina
Problem:
Angelina is a doctor who is 35 weeks pregnant and she has been suffering with pelvic girdle pain 10 weeks ago , she is currently 35 weeks pregnant and complains with pain in her pelvis.
In consultation we found she had normal ranges in her hip , internal and external rotation, however slight pain in external rotation on her right leg which could show tightness in her tensor fasciae latae. There was visible tightness in her hamstrings going into straight leg raise in both legs. Knee and hip Extension were of normal range and both normal end feels.
The solution:
Apply heat using a hot water bottle for 10 minutes to the injured area.
Soft tissue release can be used on her TfL and hamstrings as they are restricted.
Strengthen her pelvis with pelvic exercises including:
1) Pelvic tilt on gym ball:
2) Pelvic Rock side to side on gym ball
3) Pelvic figure 8 on gym ball
Enhance Mobility:
1) Modified child pose on gym ball
2) Lumbar flexion and rotation with a gym ball
3) 90/90 Hip Mobility
Pelvic Strengthening Exercises:
1) Pelvic tilt on gym ball:
Sit tall on a gym ball with your knees hip-width apart
Tilt your pelvis backwards by tucking your tailbone under, rounding your low back and hugging your baby towards you
Then tilt your pelvis forwards by gently increasing the curve in your low back
Find a comfortable position in the middle with your low back slightly arched
2) Pelvic Rock side to side on gym ball
Sit tall on a gym ball with your knees hip-width apart
Rock your pelvis from side to side allowing the gym ball to move
3) Pelvic figure 8 on gym ball:
Sit tall on a gym ball with your knees hip-width apart
Rotate your pelvis one way then come back to the middle
Rotate the other way to make a figure of 8 on the ball
Try a big figure of 8 to get more movement in the pelvis
Enhance Mobility:
1) Modified child pose on gym ball:
Kneel resting the forearms on a gym ball in front of you
Spread your knees slightly wider for comfort
Move your weight backward towards your heels and let your bump drop down between your knees
Hold for up to 4 breaths then return to the start position
2) Lumbar flexion and rotation with a gym ball:
Start in a kneeling position, sitting back on your heels, holding a gym ball in front of you with your hands
Roll the ball forward as far as you can, then roll to the side, allowing your upper body to rotate until you feel a stretch
Hold for up to 2 breaths then return to the start position and repeat on the other side
3) 90/90 Hip Mobility:
Sit sideways on the floor with the knees bent to 90 degrees and hips at right angle
Attempt to come up and onto the other leg also with the knees bent to 90 degrees
Some take home advise:
Try to Sit down when getting dressed/undressed
Use pregnancy pillow when sleeping - place a pillow between legs when sleeping
Rest when you can
Moving in bed: when turning in bed , bend knees up and pull in abdominals to keep your knees together.
When getting out of bed, roll onto your sides and drop your legs over the edge of the bed and use your hands to push your body in sitting position
Avoid standing for long durations
Avoid repetitive leg movements/ quick or long strides
The Outcome:
Dr Stretch was able to help come up with a solution to aid with the pain in Angelina’s Pelvis and treat and rehabilitate the problems she had been dealing with.
Angelina does not experience as much pain as she did previously. Moving forward, she continues her strength training at Dr stretch and continues with soft tissue release monthly to reduce DOMs,and tightness/any adhesions.
