Very tight glutes and hamstrings - how to improve?

[PardonTheWait]

Right, so a bit of back story.

I've had some quite serious trouble from a locked SI joint over the last nine months or so. I've been to physio a few times and it's really got a lot better. I couldn't really do anything for a while, and was wolfing down painkillers.

I now only take painkillers before I wakeboard or kiteboard, and I can wakeboard (mostly) fine.

However my glutes are super tight and painful in the mornings, and even after I do all my exercises and stretches, it's not great. Everything is improving slowly but my glutes and my calf muscles are the worst bits.

What can I do to help this? I'm conscious of making it worse so if I should just see my physio again and see what she says, I'll do that.

I currently do every day:

Hamstring stretches
Glute stretches
cobra position yoga thing
child pose yoga thing
knee to chest stretches
and roll my hips around to loosen them up

And every other day I do four or five different core strength/core stability exercises that I don't know how to explain properly (this is to help me protect my SI joint now and in future), as well as wall sits and ab preps.

Would a foam roller or ball help or should I be cautious and see my physio?

I'm in a lot less pain but I'd really like more mobility and any help would be appreciated

 

[One More Solo]

Have a read through this: http://forums.overclockers.co.uk/showthread.php?t=18268152

It's really helped me.

 

[PardonTheWait]

I knew someone would say that!

It's so long

My worry as well is that my mobility in certain directions isn't just mediocre, it's pretty dire. It's a bit of a performance to put socks on for example, and whereas I used to be able to just about touch my toes, with locked knees I can just about reach my knees most mornings if I'm lucky.

I will have a read though and see if I have any luck, thanks.

Anyone suffered with a locked SI joint before? What did you to rehabilitate it and get your mobility back?

 

[One More Solo]

It's long because it's full of a lot of useful info and questions from people with similar problems. Sorting out these issues will benefit for the rest of your life - I'd say investing an hour or two in reading the thread is worth it!