Do you have hip bursitis? These exercises may be hurting you
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Are you sure you have trochanteric or hip bursitis? You have constant pain on the side of your hip that doesn’t go away even while you sleep and that may increase during this time, so yes.
You may be suffering from inflammation in the bursa of your hip and you should avoid these exercises for hip bursitis as soon as possible so as not to worsen it. Remember that bursitis treatment takes time and patience, so you need to integrate changes into your daily routine.
These are the movements you should avoid
Standing physical exercise:
Standing for a long time is counterproductive to your recovery, you need to rest, allow your hip muscles to rest and relax to eliminate inflammation.
If physical exercise is your thing and you don’t want to stop moving, you can opt for swimming, for example, which reduces the effort of the joint to support the weight or pressure of the body.
Running:
Forget about the marathon or jogging in the park, you should eliminate from your routine this exercise that impacts the hip with pressure and prevents recovery from bursitis.
Sports that involve jumping:
Tennis, basketball, volleyball, dance therapy, acrobatics, or any other that involves constant jumping. The impact and pressure of each jump does not benefit the hip.
Gym Machines:
Although you can go to the gym, you should avoid a wide variety of exercises, so it is best to stop going. The idea is to avoid putting weight on the hip, weight machines do exactly the opposite.
Squats:
Squats are a movement that overloads the hip and requires additional strength, performing this exercise will significantly worsen the situation of trochanteric bursitis that you suffer from.
Cycling and/or spinning:
Although it may not seem like it, the force that the hip imprints in the rotational movement on the bicycle is just as strong as when jumping, the impact and pressure worsens the situation of the joint.
Overloading the affected leg:
Whether sleeping, walking and even standing, you should be aware of not increasing the pressure on the leg with the condition, ideally you should distribute the weight in another place such as the opposite leg or crutches.
What to do during hip bursitis recovery?
It is best to rest so that the inflammation disappears, however there are some exercises that can be done, in case you are one of those who cannot sit still.
- Swimming:
Swimming is a complete exercise, it serves as a cardiovascular movement and the water prevents the hip from suffering pressure that is not recommended.
- Yoga:
As long as it is restorative, avoid complex and/or demanding postures for the joint. In this case, it is necessary to consult your trusted orthopedic doctor for advice on the subject and even talk to the trainer to adapt the stretching exercises to your condition.
- Flexibility:
Exercises that help regain your flexibility such as stretches focused on hip opening, flexion and extension.
Some recommended stretching exercises:
Hamstring stretch
Lie on the floor on your back, bend the knee of the affected leg and place a towel or rope under your foot, stretch your leg up and pull the towel or rope towards you while keeping your back on the floor.
The intention of the exercise is to stretch the leg with the other leg on the floor. Remember to go to the rhythm of your body, start gentle, slow and respect the limit. You should feel a stretch in your back thigh muscles.
Periform flexion
It is similar to hip rotation, however what is sought to be stretched in this case is the lateral hip muscle. Lying on your back you must bend the knee of the affected leg towards your chest, once it is close you can direct that knee to the opposite side of the hip, with the opposite hand you can guide the movement and press to feel the flexion.
A slight stretch should be felt in the lateral hip muscle, without pain. The position should be held for one minute and with consistency increase the longer the time.
External rotation of the hip
It is an exercise that can be done in bed and strengthens the hip muscles. You should lie on your side on your good leg, leaving the side that presents pain upwards, you can slightly bend your knees in search of a fetal position that is not so marked.
At a neutral point you must achieve balance so that your hips are supported effortlessly. The next step is to raise your knee without lifting your foot out of place.
The knee can remain elevated for about ten seconds, come back to rest and repeat continuously for at least twelve repetitions. If there is pain or discomfort in the movement, you should stop because, although the muscle may get tired, it should not hurt.