When you have hip bursitis, daily activities can become cumbersome and painful. You might feel stiffness and a burning sensation when you walk or run. You may even have difficulty lifting and moving your leg normally. Because of the sensitive nature of the hip joint, hip bursitis can be a particularly painful condition. It can flare up suddenly, last for an extended period of time, or appear and disappear over time.
Signs of Bursitis
Bursitis is an inflammation of the bursa. It’s most common in the shoulder, hip, and knee, but can also affect other joints and muscles. It’s caused by repeated irritation of the bursa. It’s more common in people who spend a lot of time hunched over. The following are some warning signs that may indicate you have bursitis and how to get rid of it.
- Pain around the affected joint
Warmth, redness, and swelling around the affected joint are all common signs of bursitis. Pain is not. Pain is a warning sign that something is wrong. It may be caused by a number of things, but bursitis is not one of them. If you have bursitis, you may notice that the pain gets worse when you move the joint in certain directions or pick something up. You may also have a “popping” or “clicking” sensation when you move the joint. But pain is not normal for bursitis. If you have normal pain, it means there’s an issue.
- Swelling, redness, and warmth around the affected joint
This is a result of inflammation. Inflammation is not harmful, but it is a sign that the body is trying to get rid of the irritation. Swelling, redness, and warmth around the affected joint are all good signs that you have bursitis. If you have swelling around the hip, it could mean you have iliotibial band syndrome, which is a different condition. But swelling around the shoulder or knee is normal for bursitis. The redness indicates that blood flow to the area has been blocked. This is a good sign too.
- Feeling tightness in the affected muscle
This is normal too. Sometimes, you may feel a tightness in the affected muscle even when there isn’t any inflammation. This is because bursitis can cause the muscle to become tense and hold extra tension. Try to relax the muscle and you should feel much better. If you have bursitis, you may also notice that the tightness in the muscle is worse when you move certain joints, like the shoulder or elbow. This is because bursae are strategic places. They help to keep your joints stable and protect them from damage.
- Changes in the way the affected joint moves
Sometimes, bursitis can cause the affected joint to move in an unusual way. This is usually worse when you move the joint in certain directions. For example, the elbow may move in a “fencing” or “wrist-wiggling” pattern when you move the arm in certain directions. This could mean that you have bursitis in your elbow or wrist. It also means that you need to see a doctor.
- If you have bursitis, it usually doesn’t get better with rest
You may have read that bursitis usually gets better with rest. But this is not true. Generally, bursitis gets better with inflammation. In other words, you get better when the bursa is inflamed. The only exception is if the bursa is ruptured. With bursa rupture, rest is recommended. But with other forms of bursitis, rest doesn’t help.
- Bursitis pain often gets worse with certain movements
You may notice that bursitis pain gets worse when you perform certain movements. This is probably because the bursa is irritated. One movement that often triggers bursitis is shoulder shrugs. Try to avoid this. Also, bursitis can affect any joint, not just the ones mentioned here. So, don’t just focus on the areas mentioned above. Pay attention to the pain in any joint and see if it gets worse when you do certain movements.
Best physical therapy for hip bursitis
Hip bursitis is caused by inflammation. The following home remedies can help with inflammation and can also help with pain.
Stretch Daily
Stretching is key to recovery. It can reduce muscle spasms and encourage blood flow. It can also reduce joint pain and ease your symptoms. While some people prefer to do yoga or other relaxation exercises while they’re experiencing hip bursitis, most people find relief by stretching. Start with simple, everyday movements.
Walk or stand up straight and tall while breathing into your upper chest. Spread your fingers and toes wide, lift your toes off the floor, and hold for five seconds. Hold for five seconds, then slowly release. Repeat this sequence for three to five reps. You can also try gentle hip rotations and extensions while sitting or lying down.
Warm Up and Cool Down
Before stretching, perform 5 to 10 minutes of mobility and static stretching. This should include jogging in place or walking in a low-intensity walking pattern, bicycling in place, or stationary swimming. After your static stretches, follow with 5 minutes of gentle low-intensity activity.
This can include walking, low-intensity cardiovascular activity, or gentle stretching. A cool-down period is especially important after a workout, when your muscles are warm and sensitive. A proper cool-down can reduce the risk of muscle strains or other injury.
Start With Gentle Strengthening Exercises
Because you’re dealing with a sensitive area, it’s a good idea to start your hip bursitis treatment with gentle, strengthening exercises. This can help improve mobility and reduce inflammation in the joint. Try to do these exercises daily, twice a day, for four to six weeks. Start with one set of 10 repetitions and work your way up to three sets of 10 repetitions.
Keep Flexible and mobile
As part of your hip bursitis treatment, it’s important to keep your hip joints as flexible as possible. The less restrictive your movements, the less you’ll experience joint pain. Try to keep your daily routine as normal as possible. Avoid bending, stretching, and twisting your hip joint in unnatural positions. Make sure your hip joint is moving through its full range of motion while you’re standing, walking, sitting, and sleeping.
Don’t overtax your hip
Overtaxing your hip joint can cause more damage and irritation to your hip bursa. Avoid running or cycling for long periods of time. High-impact activities should be kept to a minimum. Activities such as swimming, dancing, and yoga should be avoided. If you have to do any of these activities, try to keep your leg movements to a minimum.
Apply Heat and Ice
When you have hip bursitis, applying heat and ice can provide significant pain relief. You can treat your hip bursitis with heat and ice packs, or a cryotherapy pack. You can buy these at most pharmacies or health food stores. Using heat and ice packs on the painful hip joint can reduce inflammation and ease your hip bursitis.
Stay Calm and Relax
Staying calm and relaxing while managing your hip bursitis can reduce your symptoms. Try to avoid becoming overly frustrated or anxious while healing from hip bursitis. Instead, focus on taking it slow and easy while you work to overcome your condition.
Protect Your Hip From Bursitis
Because the hip joint is particularly sensitive, it’s important to protect it from inflammation. While you’re healing from hip bursitis, wear a cup or a soft pad on your hip while sleeping. This will reduce the risk of impingement and bone bruise. In addition, try to keep your leg elevated while you’re at work or sleeping to avoid painful compression.
Avoid Strenous activity
As part of your hip bursitis treatment, avoid strenuous activity. This includes high-impact activities such as running, cycling, and exercise classes. Activities that cause you to move your hip joint through a full range of motion are best avoided during your healing phase.
These are just a few of the many tips for healing hip bursitis. With a little effort, you can speed up your recovery and get back to normal activities quickly. Remember to listen to your physician and follow his or her recommendations. With a little patience and perseverance, you can overcome this condition and live pain-free.
Listen to Your Physician
If you have hip bursitis, you should always listen to your physician. He or she can provide you with a diagnosis, recommend potential treatments, and let you know when you can return to normal activities. Hip bursitis is often a result of overuse, a muscle imbalance, or another underlying cause. Your physician can help you find the root cause of your symptoms and make an informed treatment plan.
Home Treatment for Hip Bursitis
The goal of home treatment for hip bursitis is to relieve the symptoms while preserving the hip joint’s range of motion. The following home treatments for hip bursitis may help: Elevate the leg on a pillow to help prevent the hip from excessively swelling.
- Apply an ice pack to the affected area for 15 minutes every hour.
- Stay off the leg that is affected. You should not put your full weight on the injured leg.
Self Care Guidelines for Hip Bursitis
Self Care Guidelines for Hip Bursitis Try these tips for dealing with hip bursitis: Stay off the leg that is affected. You should not put your full weight on the injured leg.
- Keep the area clean and dry.
- Do not over stretch the hip.
- Do not use hot water bottles.
- Do not use strong smelling creams or ointments.
Note
If you are experiencing hip bursitis, it is important to seek treatment. The sooner you begin the course of physical therapy, the better your chances of a fast recovery. Physical therapy can greatly increase your chances of returning to normal activity. A physical therapist can teach you proper stretching and strengthening exercises to help prevent future episodes of hip bursitis.