Hip pain can be crippling, even laying on your hip while you sleep can be uncomfortable when you suffer from bursitis.
So what is bursitis?
All your major joints – hips, elbows, knees, shoulders – have protective sacs called bursas that help to reduce friction in that area. These little fluid-filled sacs can become inflamed from direct injury, constant pressure, or overuse of the joint.
Hip bursitis is one of the most common causes of hip pain i see as a personal trainer and may present itself in the outer hip or upper glute area. In active individuals this pain stems from overuse of the hips when running, climbing, or biking. The problem is made worse if you also find yourself sitting or standing for long periods of time on a hard surface. No matter what the cause, there’s no question it’s painful! That’s why working with your personal trainer to relieve and prevent the injury is critical.
One sign you have bursitis is through noticeable pain in your hips, especially when you sit down, or stiffness in the joint. You may also hear crunching or popping in the region and in some cases redness or swelling on the hip. It is important to seek treatment as soon as symptoms arise to ensure a shorter road to recovery.
Once the severity of your bursitis is assessed, by a professional sich as a personal trainer or physio you may be instructed to rest the joint, ice the area, and take over the counter anti-inflammatory medication. Once you are able to resume your normal activities there are a few things you can do; Heres a list of things to do from one of Glasgows best personal trainers here at BrodiePT.
Carrying excess weight can cause constant pressure on the hips leading to chronic pain.
A personal trainer can determine which hip stretches are best for your injury. Stretching helps relieve tension and friction placed on the bursa sac and it is less likely to become inflamed again. Contact me for help.
Massaging the area, especially using mayofascial release techniques can help heal the injury and prevent future flare ups. Using a foam roller, tennis ball of even your fingers can help release tension. Many personal trainers can advise on this area.
Modify your activity
If you are an avid runner or cyclist you may need to reduce your miles for a period of time to allow your body to recover. However, this does not mean you need to cut out exercise entirely. If you have a fitness trainer can create a conditioning program meeting your exercise needs while avoiding unnecessary strain in the hips. If not, then it may be a wise idea to consult one.
Invest in proper shoes
Your hip injury may be due to unsupportive or ill-fitting shoes. This may also alter your gait which can lead to further damage to the hip area. One of the first things i check as a fitness professional is peoples footwear and alinement, have this checked early on to determine if its an issue.
Maintain and balance your strength
Strengthening your hip, leg, and core muscles will help reduce additional pressure or friction on the bursa sac.