My SI sprain went away (half my foot was numb for a while) after a while. The main exercised that helped was this:
So I've been rehabbing my shoulder and my hip/right glute. I'm not sure if I posted about my shoulder here, but for the longest time whenever I would hit around 3 plates on bench, my shoulder would start to go out. Well this time it REALLY went out, like severe inflammation for the longest time. It left me unable to press vertically or horizontally for months. And of course I've talked about my glute issue here for months if not years.
I bought two things to help with both. 1) I bought this book on Kindle for $10
And started doing the exercises last month. And holy shit it's already working. Last month, I couldn't use my shoulder to do anything in certain positions.. Reaching for the lamp switch in bed, even taking off clothes was painful. The exercises in this book seem to be helpful, and I have started doing bench press again with the help of the second accessory, the Sling Shot. It really seems to help keep things in place, and I can really tell the difference between using it and not using it (during warmup sets). The difference is actually becoming less noticeable every week, so I think this along with the book is helping me learn to bench more safely for my shoulder.
The hip exercises are basically all about activating the glutes properly, something I have always had an issue with on squats and deads. I haven't pushed the weight up yet, but so far I am able to at least do squats twice a week without lower back pain. Usually I get a 'pop' as soon as I start squatting regularly. I haven't tested with heavy weight yet, I decided to take it really slow this time. This one feels even more risky than bench.
The main exercise that helped with my shoulders is this one: