Sacral Stress Fracture = No more Squats for now. Help!

[FitToBeTight]

I was just dignosed with a sacral stress fracture, and it's from beginning squats and adding too much weight too quickly. What are some of my other options for working my glutes, that won't involve a squat-type movement, or bending over from a standing position, like in a deadlift? Am I just at a loss until it heals? I hope not, because my bum is flatter than a pancake, and needs some serious help! Thanks in advance!!

[freebirdmac]

Can you do leg extension and ham curls? Do you have clearance to do any lower body work?

[Mindi911]

What did your doctor say?

[FitToBeTight]

Yes, I can still do lower body work, just nothing that really focuses on the lower back or tailbone area, or puts too much pressure there. My Doctor isn't really a pro when it comes to working out, or physical fitness, but based on what I told him, we decided that squats were the culprit. He didn't say to stay away completely from lower body work, but from what I've read on sacral stress fractures, it definitely needs time to heal. That's why I am wondering if my glutes should just relax for now!

[Mindi911]

I would say unless you have professional backing it's not worth taking the risk.

[Mustrainhard]

Originally Posted by FitToBeTight

I was just dignosed with a sacral stress fracture, and it's from beginning squats and adding too much weight too quickly. What are some of my other options for working my glutes, that won't involve a squat-type movement, or bending over from a standing position, like in a deadlift? Am I just at a loss until it heals? I hope not, because my bum is flatter than a pancake, and needs some serious help! Thanks in advance!!

This is the first I have heard of someone getting such a fracture from squats; and I hang around the PL section a lot. Do you mind sharing:What were your symptoms and what weight were you squatting and how long you have been squatting?

[smdiskin]

Originally Posted by Mustrainhard

This is the first I have heard of someone getting such a fracture from squats; and I hang around the PL section a lot. Do you mind sharing:What were your symptoms and what weight were you squatting and how long you have been squatting?

Me too.... Wondering how on earth squats could have caused a fracture there... I can see that once you ha ve the fracture it could be painful squatting.... unfortunately in my experience GPs/doctors know squat (pun intended) about these things... talk to a physiotherapist or specialist doctor

[FitToBeTight]

I had only been doing squats at home for 6 weeks, and had never done them before that. I started with no weight, and when the pain started, I had only increased the weight to 20 lbs, which for me being a beginner was a lot. Not that I felt it was too heavy, but I think it was too quick. It began at the very base of my spine, at my tailbone area. It started very gradually, but within a week, it got so bad that I was taking Advil every 3-4 hours, and it would wake me up at night. I also should mention that I had a baby in September 2007, and then another in October 2008. I think I jumped in too fast, and did too much too soon after baby #2. As you'll see, the sacrum connects to the pelvis, and I had LOTS of pelvic pain while pregnant. smdiskin, thanks for the suggestion to look for a different type of Doctor. I went to a spine specialist, one of the best in my area, but it was obvious that he's not very familiar with weight training, much less squats. Here is what I've been able to find on this condition. Maybe it will help someone else who has ever had weird tailbone pain!

(This is from upmc.com)

Definition
A sacral stress fracture is a small break in the sacrum. The sacrum is a large triangular bone. It is the base of the spine and connects to the pelvis. Spondylolysis fracture specifically affects the back thinner side of the bone.

Stress fractures are caused by repeated physical stress or conditions that make the bones weaker. Sacral stress fractures are most common in young athletes and older women with osteoporosis . If you have unexplained lower back pain, talk to your doctor. Prompt treatment can prevent the injury from further problems.

Causes
Sacral stress fractures can be caused by repetitive stress or weakened bones. Factors that can contribute to this type of fracture include:

* Vigorous physical activities
* Repeated physical stress, especially involving back movements
* Conditions that affect bone density

Risk Factors
These factors increase your chance of sacral stress fractures. Tell your doctor if you have any of these risk factors:

* Long-distance runner
* Certain sports: gymnastics, football, track and field, and other high-impact sports
* Recent change in physical routine, particularly more intensive workout
* Weight-bearing activities: weight lifting, military training
* History of osteoporosis
* Diagnosis of low bone mineral density?low bone density indicates more bone loss than bone growth
* Radiation therapy
* History of Paget?s disease , hyperparathyroidism , osteopenia, or rheumatoid arthritis
* Female athlete who has missed periods
* Adolescents with incomplete bone growth

Symptoms
The most common symptom of a sacral stress fracture is low back pain. If you have any of these symptoms do not assume it is due to a sacral stress fracture. These symptoms may be caused by other conditions. Tell your doctor if you have any of these:

* Severe pain to lower back, hip, or pelvis
* Pain to buttocks or groin
* Increase in pain during your workout
* Lower back tenderness when touched
* Swelling at lower back

Diagnosis
Your doctor will ask about your symptoms and medical history. A physical exam will be done. Sometimes blood tests will be taken. You may be referred to a spine specialist or a surgeon who specializes in bone problems.

Treatment
In general, treatment depends on the cause and severity. These fractures are often treated with rest and medications for pain. Minimally invasive procedures are sometimes used. Surgery may be needed. In this case a pin may be inserted into the bone. This will strengthen it and allow it to heal.

[ToraAdams]

did you have a child recently?

I ask this because I had some very major problems in that area after my son was born and have to be very careful to this day.

[terracotta]

While I agree that squats would be a bad idea right now as this has to heal I really do not think it was the cause. 20 lb dumbbells is not "heavy" for a beginner.

Personally I would suggest you see a sports physiotherapist to get some guidance in what you can do and perhaps what may have caused it.

[imperfectly_lou]

I agree with Terra.... it really doesn't seem probable that squatting with such light weights would cause a stress fracture. They tend to be caused from heavy loads or impact over a long period of time with inadequate rest.

[Mustrainhard]

OP: I agree also that its not the squats that did it, it is the pregnancy and related hormonal changes that affect bones, connective tissue, etc. Physicians like to blame any physical activity, because it protects them from having to make the correct diagnosis. Also, women wouldnt like to be told, that your baby may have broken your pelvis . You really should seek another doctor, simply because he/she doesnt seem to have explored all the other risk factors that you mentioned above.

Also honestly and seriously, if you go see an ortho or spine specialist, you should not mention that you are doing squats, because it gives them an easy way out. People carry groceries, dogs and babies heavier than 20lb, so you are not really weight training with 20 lb. This is not to put you down for being weak, but far from it. I mean that puts negligible stress on the body, no more than day-to-day living. If you have other underlying conditions, the doc needs to explore it and not dismiss it for weight training.

Live strong!

[digitalbath11]

Last year, I had a very painful herniated disc in my lumbar spine. It would cause irritation in my spinal nervers (actually pinching them) and it was incredibly painful. Everything from my hips down would hurt and I would end up chugging 4-8 advils per day (big mistake, ask your doctor for steroidal anti-inflammatory drug prescription). Also, ask your doctor for a referral to a physiotherapist or chiropractor (depending on what he/she feels is more appropiate). These pains go away eventually, but a professional with experience can REALLY help you, that's why you need the referral.

Until you see your physiotherapist (or specialist) do NOT do ANY lower body workout (perhaps your calfs) but please, don't put any more stress in your lower back. It is NOT worth it, and you might end up prolonging this injury.

Once I started seeing my specialist, I stopped working my lower body and we worked together to get me back to square 1. It is important to be in good health before you start doing anything again. Slowly and surely you will recover, but take care of things now by resting and seeing a specialist.

Hope you feel better soon!

[FitToBeTight]

Wow, Ladies!! Thanks for all the great info and feedback! I think I will rest for now, at least my lower back. I had an MRI done, and that's where the stress fracture appeared. I really want my OB/GYN to look at the MRI just to see that everything has realigned as it should have after baby #2. I will definitely take the advice on finding a different Doc, though. Thanks again!!!!

[terracotta]

I think it is also possible that you had the stress fracture before you took up squatting, and the squatting made it worse/apparent.