XP: Who has dealt with hip bursitis? Any walkers out there?

[mainewifey]

My Dr. told me not to be surprised if I had to get a second shot after 3-6 months.

Imbalances in the terrain always aggravate my hip. Our roads in our neighborhood are terrible. There are dips and holes and the roads are cupped and significantly higher in the middle than on the sides, so you're always walking at a bit of an angle. All of these things can really bother my hip. So maybe take a look at the terrain you were walking on.

I think the new shoes will make a big difference.I need lots of stability and support in my shoes to keep from tweaking my hip.

[Deleted]

My first real running injury was hip bursitis on the right which lead to ITBS. Definitely get new shoes and yes, you probably bit off more than you should have in a first workout. But that's ok, this is all fixable!

I'd also recommend some exercises to strengthen your medial glutes. They are used for stability and will help alleviate the strain on your hip etc.



SIDE-LYING LEG LIFT
Lie on your side with your legs extended out straight. Your lower arm can rest under your head; your top arm can rest on your hip. Lift the top leg up while keeping your hips steady and facing forward (do not rotate backward). Lower down and repeat. DO NOT USE AN ANKLE WEIGHT!

[sadlebred]

Have you been doing any physical therapy?

[archaeominx]

Totally agree with Sessalee on the hip flexor exercises. I haven't had a ton of issues with my hip but adding those to my stretch and strength workouts has helped a ton. Definitely get new shoes and you just might have to ease back into the walking. Coming back from an injury is never easy and will feel like it takes forever. Good luck !

[wildfloweragain]

Feb 21, 2014 8:50:39 GMT -5 loonylunalovegood said:

wildfloweragain how has your recovery been going? 

Hey, there.  I actually went to an orthopaedic doctor and a physical therapist for the hip bursitis. I refused the shot because I was under the impression that it was just for pain management. Neither Dr corrected me until this past time I went and asked for clarification. So I have not had a shot but my impression is that it can reduce the inflammation and help actually get better. Good to know.

I went through a few months of PT and I got to the point where I didn't feel pain at all, but was not yet walking or running.  I worked up from a 2.8 on the treadmill with no pain for 10 min, to 3.8 for 25 min and then go the go ahead to jog slowly for 5 min (so, 10 min walk, 5 min jog and 10 min walk.)  I felt great after.  Now, 2 days later I do feel a bit of pain and stiffness when I get up from a sitting position.

The best exercise they gave me, that I wasn't previously doing, was the clam.  I was already doing the side leg lift.  I continued that and added the clam, a back leg lift from lying with my face on the floor and a lot more ice than I would have liked.  The clam starts with you on your side, legs bent.  Open and close your knees, keeping your ankles together.  I started with 10, worked up to 20 and then added resistance with a band.

I am only supposed to go back to the PT or Dr. if i start to hurt, and at that point we have agreed to get the shot. I only have a tiny bit of pain right now, more of the "Oh, no, not this again.." type.


I'd say, rest, ice, probably go for the shot and yes you started with too much.  For someone with preexisting hip bursitis.  I'm sorry, it sucks!

[fluffycookie]

I was diagnosed in December and did a week of prednisone to help with the inflammation. You probably did too much too soon. I started back very slowly after 10 days off and have been able to work back up to running. The biggest thing that has helped is icing after every workout even if I have no pain.