Hip Bursitis
What is hip bursitis?
A bursa is a small fluid filled sac that's located on the outer aspect of the hip. Its function is to lubricate the joint and reduce friction between the gluteal muscles and the bony process at the top of the thigh bone called the greater trochanter. Sometimes the bursa can become irritated and inflamed. When this happens, it's called hip bursitis, or trochanteric bursitis.
A bursa is a small fluid filled sac that's located on the outer aspect of the hip. Its function is to lubricate the joint and reduce friction between the gluteal muscles and the bony process at the top of the thigh bone called the greater trochanter. Sometimes the bursa can become irritated and inflamed. When this happens, it's called hip bursitis, or trochanteric bursitis.
Causes
- Activities that involve excessive gluteal muscle work; walking, running, jumping, stairs, lunging and squatting.
- Direct trauma to the side of the hip.
Signs and Symptoms
- Pain along the outer aspect of the hip. The pain can sometimes radiate down the outside of the thigh towards the knee.
- Pain with lying on the affected side, especially if the surface is hard.
- Pain with excessive walking, running, jumping, squatting, lunging or crossing the legs.
- Activities that involve excessive gluteal muscle work; walking, running, jumping, stairs, lunging and squatting.
- Direct trauma to the side of the hip.
Signs and Symptoms
- Pain along the outer aspect of the hip. The pain can sometimes radiate down the outside of the thigh towards the knee.
- Pain with lying on the affected side, especially if the surface is hard.
- Pain with excessive walking, running, jumping, squatting, lunging or crossing the legs.
Treatment
- AVOID activities which place large amounts of stress through the trochanteric bursa:
* Running, jumping, squatting
* Lying on the affected side
* Sitting cross legged or in low chairs
* Walking excessively (especially up hills or on uneven surfaces).
- Sleep on your good side with a pillow between your legs.
- Ice the outer side of your hip for 10-15 minutes 2-3 times/day. A bag of frozen peas works great.
- If you are limping due to the pain in your hip try taking the pressure off your leg by using crutches or a cane.
- AVOID activities which place large amounts of stress through the trochanteric bursa:
* Running, jumping, squatting
* Lying on the affected side
* Sitting cross legged or in low chairs
* Walking excessively (especially up hills or on uneven surfaces).
- Sleep on your good side with a pillow between your legs.
- Ice the outer side of your hip for 10-15 minutes 2-3 times/day. A bag of frozen peas works great.
- If you are limping due to the pain in your hip try taking the pressure off your leg by using crutches or a cane.
STRETCH!
Hold each of the following positions for 30 seconds. Repeat 3 times. Do not push in to pain.
Hold each of the following positions for 30 seconds. Repeat 3 times. Do not push in to pain.
Strengthen Your Hip and Core Muscles
Try doing the following strengthening exercises daily. Repeat each exercise 10 times. Slowly work your way up to 3 sets of 10 as your hip gets stronger.