How to manage hip bursitis

Dorothy Ekua Adjabu Life May - 20 - 2016 , 14:14

Physical therapy forms an essential aspect of the management of hip bursitis and with the specific goals of the individual, the physiotherapist designs a programme to assist the individual return to his/her former activities.

Management aims to improve flexibility, muscle strength and joint stability. Education about the condition including activity modifications or corrections is also an aspect of the management.

Rest is very important in the treatment of hip bursitis and this also helps to relieve pain. Ice may be applied for 20 minutes every couple of hours to help relieve pain, however the ice is placed in a towel and not directly to the skin to avoid risk of burns.

As the pain decreases the muscles around the affected hip joint are stretched and weakness of the hip muscles area is addressed. Core strengthening and stabilising exercises are then begun.

Core strength and core stability exercises help to improve muscle function in the trunk and pelvis and may aid in reducing the risk of overuse injuries.

These exercises also address hip stability and balance in various postures the individual adopts during various activities. When core strength and lower limb strength are improved, then it makes it easier for the individual to return to functional activity.

The final stage of the rehabilitation is aimed at returning you to your desired activities.

Each individual has different demands for their hips depending on their activities of daily living and that will determine the specific treatment goals of that individual for rehabilitation.

Your physiotherapist will assess how you walk and the movements involving your affected hip joint to correct any defects.

Therapeutic exercises for hip bursitis

These exercises are helpful for individuals with this condition and should not increase or cause any pain.

The exercises may be performed throughout the day, provided they do not cause or increase your symptoms.

Thigh stretch

Lie on your back and use both hands to gently pull your knee towards your opposite shoulder until you feel a mild stretch in your thigh and not pain.

Hold this position for 15 seconds and relax. You may repeat as often as you are able to.

Straight leg raise

Lie on your back with legs straighten out in front of you. Tighten the thigh muscles of the injured leg and lift that leg off the floor or bed. Hold the position for 10- 15 seconds.

Slowly lower the leg and relax. Repeat as often as you can throughout the day.

Core strengthening

Lie on your back and gently tighten your stomach muscles. Hold the position for 10-15 seconds and relax.

Ensure that you are breathing normally. You may repeat as often as you can throughout the day.

Minimising recurrence of hip bursitis

There are several measures to put in place to minimise the occurrence of the condition or prevent it. These are as follows:

• Stay at your optimal weight, if you are overweight, you need to reduce your weight. Maintaining an optimal weight minimises excess stress on your hip joints, which can ease pressure on the bursa.

• Put on well-fitting daily footwear

• Ensure that you only wear athletic or sports shoes for exercises or your sport activities

• Always train or exercise on soft, flat and even surfaces

• Use supportive footwear especially if you have flat feet to improve the alignment of your feet, legs, and hips correctly.

Always warm up and stretch before and after exercise.

• Although it’s good to exercise, do not overdo it or make your muscles fatigued.

Muscle weakness or fatigue is a risk factor for hip bursitis, hence addressing your strength and endurance is crucial to avoid a recurrence.

• Avoid or modify activities and positions, which cause your pain. Your recovery progresses better when you stop irritating the hip.

• Avoid sitting with your knees higher than your hips.

• Do not lie on your side affected side or hip

• Ensure that you do not sit with your legs crossed or sit on your legs.

• Do not sit at the edge of a seat as it places a strain on your hip muscles.