Hip Bursitis can be a very painful condition where the bursae that is located near the hip joint becomes inflamed and in some cases infected. The bursa is small sacs filled with fluid that provide a protective padding between your bones and muscles. These injuries are often a result of over use. Some professions, particularly trades people can suffer with this condition. Also bike riders and long hours of continuous walking can cause this overuse injury. This injury causes localized pain and is sometimes hard to pinpoint the spot exactly. It is a good idea to treat and settle down the pain before doing any strengthening exercises. Try the following to see if the condition improves. Rest; Control any inflammation by taking an anti-inflammatory medication; ice ; heat and a combination of both alternating between the two I.E. Cold for 3 minutes followed by Heat for 3 minutes/repeat process. The use of anti-inflammatory creams and heat rubs and or heat packs may also help. Once the condition has settled try the following exercises to strengthen the area. Increase the range of movement in the hip joint by stretching, also massage and release the tension in the ITBS (Iliotibial Tibial Band) this area can also be stretched lying down and gently pulling the leg across the midline of the body at about a 45 degree angle in line with the hip joint. In the rehab phase try doing some Pilates exercises such as Pilates leg circles and sidekicks. Work with a well trained exercise science and or exercise physiologist who has a good understanding of these gentle Pilates moves. As time passes and the injury begins to abate more work can be done to strengthen the hip area by working the stabilizers of the inner and outer thigh region. Also ensure you are well diagnosed by a health professional first, either your doctor who may refer you for a CT scan or your physio. These injuries take time to mend so be patient!!
By: John Hart
Master’s In Education” (Disability/Rehab) Newcastle University Australia
“Grad Cert Education” Newcastle University Australia
“Diploma of Sport and Recreation”
“Cert 4 Personal Training”
“Level 1 Strength and Conditioning Coach”
Member of ASCA (Australian Strength and Conditioning Association)