Run on softer surfaces (such as grass or a treadmill) if you’re a jogger. Reduce your mileage if you start to feel hip pain. You may need to adjust your bike seat and/or get better suspension if cycling triggers hip pain. If you stand for long periods of time as a cashier or something similar, place a rubberized or cushioned mat on the floor of your work area to act as a shock absorber.
Remember to stand and sit up straight, as leaning puts more pressure on the hip joints you lean towards. When one leg is significantly shorter than the other (due to a leg injury, arthritis or fallen arch) it negatively affects the way you walk, which leads to hip joint irritation. [5] X Research source Shoe orthotics (inserts) can support the arches of your feet and correct for a short leg, which reduces the risk of hip bursitis.
Before joining a yoga class, ask your doctor if the movements are appropriate for your case of bursitis. You may have to limit certain postures. The yoga instructor may also be familiar with what to focus on and what to avoid. Avoid “hot yoga” classes because they may be too vigorous and the higher temperatures may inflame your bursitis. Other mild exercises, such as Pilates and Tai Chi, might also improve muscle / ligament strength around your hips and reduce tension and inflammation triggered by repetitive movements.
If you don’t any ice in the house, then consider using a frozen bag of fruit or veggies as cold therapy. Always cover ice and frozen gel packs with a thin cloth to avoid frostbite on your skin.
Side effects from anti-inflammatories includes stomach irritation, diarrhea, skin rash, blurred vision, and reduced kidney function. [8] X Research source Take anti-inflammatories with food and ask your doctor about appropriate dosage — do not go over the recommended daily dose.
If both hips are inflamed with bursitis, which is fairly unusual, consider using crutches or a supportive walker instead of a cane. Canes can be purchased as most pharmacies and medical supply stores. Ask your doctor or chiropractor for more information.
Any weight-bearing exercise (such as walking) tends to be very painful with bursitis, so consider swimming as an activity to lose weight because your body is essentially weightless once in the water. In addition to burning more calories with exercise, you should also consume less calories via diet to have the best chance to lose weight. Eat more fresh veggies, lean fish, low-fat dairy and whole grains. Avoid processed foods. Drink more water and less soda pop and energy drinks.
Injections are given in your doctor’s office and often one is all it takes for rapid relief that can last for months or completely resolve the problem. If the bursitis returns, another injection or two can be given, but few months time between treatments is recommended to reduce the risk of side effects. Side effects from corticosteroid injections include potential tendon/muscle weakening, local infection, water retention and weight gain, and reduced immune system function.
The physical therapist will also specifically focus on IT Band stretching and strengthening as this is the primary source of inflammation in bursitis of the greater trochanter. Physiotherapy is usually required three times per week for three to four weeks to make a significant impact on hip bursitis. Once you’ve learned the exercises and stretches for your hip, you can continue them at home if they are effective.
There are actually two bursa in your hip joint. The most commonly inflamed is the one covering the greater trochanter. The other hip bursa, called the iliopsoas bursa, is located on the inside part of the hip joint (groin side) and causes groin pain when it’s inflamed. [14] X Research source
Hip pain with any sort of activity can also be caused by inflammatory (rheumatoid) arthritis, which bursitis is sometimes confused for. With both rheumatoid and osteoarthritis of the hip, you will experience pain and stiffness in the morning. It is more pronounced in rheumatoid arthritis, lasting more than 30 minutes after getting up in the morning prior to loosening up, where with osteoarthritis, stiffness for less than 10–15 minutes after rising in the morning. Your doctor will take an x-ray of your hip to see what role (if any) arthritis or joint damage plays with your bursitis.
The head of the greater trochanter can be fairly close to the skin’s surface, which is why the inflamed bursa may be easily felt and seen. Hip bursitis is sometimes confused with a hip infection, accept that bursitis doesn’t cause a fever. Don’t mistake a large boil, rash or bruise for bursitis. Bursitis doesn’t usually discolor the skin.
