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4 Positions to AVOID with lateral hip pain and hip bursitis
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- čas přidán 10. 04. 2023
- Read more on lateral hip pain here: keeptheadventu...
Lateral hip pain can be caused by hip bursitis and gluteal tendinopathy. Hip bursitis can be tricky but these 4 positions can actually make it worse. Hip bursitis can lead to lateral hip pain and so can gluteal tendinopathy. Your glute tendons can get angry and can lead to inflammation into the bursa that lives near your hip joint. Together these can cause pain when lying on your hip, pain with walking and with stairs. It is important to avoid these four positions in order to begin finding relief.
Hip bursitis can be common with hip osteoarthritis but it can also exist without osteoarthritis at all. Learn the best ways to take care of your hips so you can start feeling good today! If you keep doing these irritating moves, your hip(s) may get even angrier 😡
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Disclaimer: This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.
![Your Hip Pain is NOT Trochanteric Bursitis! [5 Exercises to FIX it]](http://i.ytimg.com/vi/9y5YSB9zoMg/mqdefault.jpg)
Mine hurt more when I sit or lay down, they loosen up when I walk but tighten up if I walk too much.
Me too 😮
Me too! I feel better walking around. I’m feel the most pain when sitting or lying down😢
Same here , i just started having this problem, please tell me how are you doing now guys? Using bicycle is painful and I have 6 hours sitting in the school every, that's makes my pain up . Let me know any advice please to fix this problem
Agreed! Sitting in the car on a long journey is the worst. Walking loosens everything up. However - if I overdo it and sleep is being disrturbed by the pain I've found a day of complete rest lying a lot of the time (on my back only) really can help.
@essanjay8604 same here , especially when I'm cycling, I tried few sessions of wave shock therapy and it helps by reducing the pain but can't do more it's very expensive
Commenting again. . . I'm 75 and I changed the way I sit, sleep and walk. I changed to "barefoot walking" even before the bursitis got bad for my back and heel bursitis (opposite side) and it really helps. My biggest change - my rocker/recliner was basically too big for my shortness. My feet wouldn't touch the floor which meant my back wouldn't reach the back of the chair. In order to have my back resting prep I had gotten so I put my leg in 1st and sat down on it. I would always sit on my leg crossed under me. So here I am with the unbearable pàin, unable to wàlk. 1st thing I did was using a cane on the opposite side, advice from a different channel, using ice, got rid of that chair. I am much better, not there yet. Still catch myself crossing legs at ankles while sitting, pàying attention to position of legs while walking. It helps a lot to place my hand on my hip so it stays straight. I feel so stupid that I caused all this pain because I'm not even doing basic things like sitting & walking correctly!!
join the human race!
Yes I short n very short legs. Iv done same thing for yrs.
Every one of the bad positions you showed are things I have been doing all the time. Thanks for showing me this. I'm making changes to hopefully get this relieved. I love the pillow between the knee exercise. I had been doing clamshells to try to strengthen the muscles but it was just exacerbating my pain! Thanks again!
You’re welcome! Hope these tips help!
Same here,in pain for 8 weeks,exercise makes it much worse. It all started doing a kettlebell exercise, recent sharp increase ,next day I was in pain .2:05 exactly
I always thought sleeping on my side and stretching my hip was helping it! Thank you for your video, I had no idea it was making it worse!
Thank you for the video, I am 70 and an avid gym goer and execiser. One of my go to exercises during warm up is while standing up I stand with my feet approx 2.5 / 3 feet apart bend at my hipd anf drop my elbows to thr floor and hold for 20 seconds and repeat 3-5 times. My hips have been very sore, i assumed arthritis. After trying your check with a pillow between my knee's and pushing up, while holding down I see relief in my futurr
Recently I drove 3 hours to go to a family gathering. While driving, I felt no pain the whole 3 hours. When I arrived at my destination, oh my god, PAIN around an 8. Going home the same but the pain was like a 10...The pain was in the side as she mentioned but besides the pain, I could barely walk.
Same, but from being on the plane. I'm just glad it's something that can be remedied, because mid 50s feeling like I'm 80 isn't a good thing.
Oh my god that’s exactly my issue. I had pain which I was very bad but finally it was getting better to the point where I woke up one morning and thought..wow..finally the pain is gone…in my happiness I got in the car and with no pain…drove about 40 kilometers. Then I got out the car and the pain was back with such ferocity I just about couldn’t get to the front door.
If I can suggest one thing that has helped me…it is a wide belt with Velcro adjustments..often called the Trochanteric belt or the S-I joint belt. When you use it,it will give you the stability that you often miss when you have these types of problems. Your back tends to overcompensate for these issues and the belt stabilizes everything so yo can actually walk somewhere…resume your activities and feel semi-normal until your problem disappears.
Thank you so much for this info! This is EXACTLY what I’ve been feeling. The (bad) sleep position is one I’m guilty of sooooo got out a pillow to use going forward!
It can make a big difference!
Discovered this with pillow on my own. Makes a big difference.
Yes - I can recognise I have spent a lifetime sitting, standing and sleeping wrongly!
I’ve had hip bursitis for 8 months now & never heard adduction explained so succinctly. Usually physiotherapists unwittingly use medical terminology on we laymen but omit to explain their meaning. Thank you for that! That one simple exercise looks good too. The whole video is simple but informative, not too much information to overwhelm an older brain cell 😉
So glad you liked the pace of the explanation.
I am trying the movement at end of yr video for mitigating pain. Looking forward to more exercises for hip bursitis.
There are many more videos and levels in my membership, Adventurers for Life. www.keeptheadventurealive.com/start
Ich finde Sie super klasse. Endlich mal tolle Tricks. Herzlichen Dank.
Brilliant Dr Alyssa - thank U so very much💕. Always look forward to U. Trying to make the time, as I want to get better, & off crutches⛅🙏
You are so welcome! Keep up the great work!
Mine don't hurt until I've walked about 40 yards and the farther I go the more it hurts
Thanks for your video. And TGIF CZcams!! I've found out so much about treating bursitis last 2 days
You're welcome! Glad you found the channel!
Clearly explained. Great information - thank you 😊
Glad you think so!
Thank you for your video! My outer left hip discomfort is accompanied by nerve pain in my left anterior tibialis and ankle so I am thinking nerves are being pinched as well.
I do a lot of yoga so now wondering if the half pigeon pose is bad for this ailment?
Discomfort really flares up after golf, tennis or Pickleball.
Hoping your other videos address how to fix/cure this condition.
That move helped to ease the tremendous pain I'm having. Thank you!
Glad it helped! Thanks for watching.
You are an excellent teacher!!! Thank you
You're very welcome!
Thank you so much. I am actually watching this lying in bed with the duvet in place of the pillow. Just breathing through the pain and waiting for the ibuprofen to halt it, right hip.
Tried a couple of the pain relief pushes. In the time it's taken to write this it feels better. I am grateful.
You're so welcome! Best of luck with the videos.
Hi, Thanks for this video, was very helpful. Can you also suggest some glut strengthening exercises to avoid Bursitis in future
3 Standing Glute Strengthening Exercises with a Physical Therapist
czcams.com/video/aUQjg8J23qQ/video.html
Thank you. I find that I cross my legs below knee while sitting at my desk. I catch myself doing this all the time. Going to try your suggestions and exercise.
Could make a big different to your pain!
I absolutely needed this now?
I needed this. Thank you
You are so welcome
Very helpful. Thank you!!
You're welcome!
Thank you Dr! I am currently going to PT for this pain! My therapist did some IT band manual therapy and now exercises, so I am making good progress. We haven’t talked about the how this happened though. Thank you for the very clear explanation. I do sleep on my side in that adducted shape. Ugh! I will add that isometric exercise to my routine.
it may be helpful to start using a pillow between your legs when sleeping too
@@arthritisadventure yes! Thank you. I plan to try that and also suggested it to my husband.
Thank you for this information. This is very helpful 😊
Glad it was helpful!
I'm doing all 4! Thanks you so much for this video!!!
You're so welcome!
Thank you for this
Any time
I developed hip bursitis after a patellar tendon rupture. I would typically sit with my injured leg elevated (~45-50 degrees) most of the day. The bursitis would flair up in hip joints during the night while lying flat and be quite severe at times, with very noticeable swelling on both hips. I have to assume it is the elevated position that is causing the issue, though it is all very baffling since I was a avid runner before my injury with no history of hip issues.
I have hip bursitis on my right side. That was the side that I always laid on in bed. I've started sleeping on my back with a pillow under my knees and my hip pain is feeling much better. I also do exercises that I've found online for this problem and they help.
Sleeping on the back definitely helps but I'm just not comfortable that way. It's tricky!
My hip has a little soreness, on the outside of hip. Also near the bottom of glut muscles. This video might help, I am going to try the last isometric move.
Very clear and helpful!
Glad you think so!
Is there a clip to help solve the issue? I've rested for 3 months and still have pain
I was seated with my knees together while watching the video…😮…yikes! Thank you, I am adding it to some of your other suggestions.
Thank you! Any recommendations on stretches? Or should I avoid?
I have a path with different levels in my membership Adventurers for Life. You can join here. www.keeptheadventurealive.com/start
Thanks I will give it a try.
Have fun!
Thanks so very very much. This is first time I received advice regarding having pain/ difficulty to stand up after sitting for a while. I have had osteoarthritis for over 20 years. When I get that symptoms while standing up ( after sitting for a while ). ..I keep thinking..because of this pain while sitting...perhaps I am very very close to considering total knee replacement...thanks so very very much for your info and. These symptoms. ...and ur suggestions. For movements. So very very grateful. I am 73 yrs old and being considered for TkR..total knee replacement..soon...thks a lot...oustanding oustanding service u provide. Peace. Filomena Amy Estrada. SF Bay area..east bay. From Alameda CA.
Is it normal to have it on both sides?
MRI showed hip bursitis pluslumbar stenosis while regular X rays showed mild arthritis. One thing I changed was getting into the driver's seat of the car by sitting & it made a big difference. I also enjoy following your exercises for knee & hip pain. By chance ; , are any movements to be avoided for osteoporosis?
Please explain what you mean about getting into the driver seat by sitting. Thank you.
@@cissiescott By sitting first, then swinging both legs in vs the usual extending the right leg in first, then sitting.
It has helped tremendously and hardly notice any discomfort now.
@@janthuslan2616 I really does and I need to remember to do that! I just forget and dive in, right foot first.
Hi. Can hip bursitis be caused by a bone marrow biopsy which hit a nerve. I jumped off the doctors table when he inserted the needle.
Great presentation, you explained a lot in a concise makes sense manner. Plus my symptoms exactly. Anxious to get started, hanks!
I have a tear in my hip and bursitis 😣 both confirmed my a mri. The pain is so bad. Ive done pt which helped so much while i was still going. Now that im not going the pain is back. I do all of my exercises at home still. The only difference is im not getting the masage thing she would do. The 1st time my therapist did it i literally felt so much relief. I had an injection done 3 weeks ago and it made my pain worse. Idk what else to do. I 100% sleep like that every night. I will try to train myself to stop. I have stopped crossing my legs and doing the hip lean, my therapist told me to stop those on our 1st visit.
I have bursitis in both hips. Can I still do the exercise?
I do the clam movement but I have never used my hand for resistance. I also do a straight leg side lift. Should you avoid stretching?
I have this but I sometimes lose the function of lifting that leg when I have a flar up.
I cross my legs and do the same thing you described when sleeping. Easier to fix #1, not so easy to sleep differently. I tried the pillow idea but as I toss and turn all night it soon fell off the bed
I have the same issue.. with pillow falling. Then I found there are several different styles of leg /hip support pillows which have a strap that goes around the leg. I have two different styles. Both are very comfortable, not cumbersome and work quite well.
Going to try this. I need relef from pain everywhere after a fall on ice 11 years ago. Its just been getting worse with age. Thank you so much for all of your videos.
I hope it helps ❤️
My physical therapist had me rolling a lacrosse ball over the area and doing the pigeon pose stretch and it didn't help one bit. She said consistency is key and to keep doing it. It even hurts to lean down to tie my shoe. It's my left side.
I was told the pigeon makes hip bursitis worse because your causing the tendon to tighte across the bursa and not to do hip stretches, but just hip exercises. Not sure who is right.
My pain is on my right side hip but its also on my right glute close to the top
I have hip bursitis at the age of 25.it is getting worse tbh , i feel my leg heavy and painful when I walk for little bit. Health system in the UK getting worse, I am still waiting about 9 months to see a specialist doctor .I cant really find the reason also. It started suddenly. I hope it isnt something chronic and cureable
Absolutely the same in bed in a chair agony. Driving me crazy even codeine does not help or physio.😢
Hello 👋 😊 I definitely have some hip bursitis, because it showed during the scan, also have lower back stenosis, probably have sciatica pain - which starts in the morning ( the pain starts from the buttock down the back of the leg or this could be inflamated piriformis muscle which touching the sciatica nerve 😞😩 I never ever had such pains in my life & this started in the first week of April this year, I feel lost, had some Meloxicam but not for long, eat now Nurofen Zavance with Ibuprofen. The worst is in the morning when I have to step on my left leg ( maybe it is piriformis muscle as this muscle is responsible for all body movements. The first morning I simply could not step on my left leg head to go to the toilet on my knees 😢. Sometimes I have like a burning sensation of the upper tights ( like meralgia) it can effect the knee too. I feel really lost, looks like I have few things at the same time. I am 66 now, was going to the gym before, lots of walking at work for nearly 20 years, not working now. Not driving a car, just walking all my life. Must change mattress for futton & keep my legs very high when sleeping 😊
I have been suffering from gluteal tendinopathy since 2019... Can it be caused by the hip abduction machine in the gym? Or by the hip adduction machine? I was told these were going to help to recover but after 4 years of suffering and doing these exercices it doesn´t get better 🤷♀️
Yep, I ride horses and this has been an issue for me, right hip that is used to mount a horses.
Once my hip bursitis is resolved, and I continue with strengthening exercises, is it safe to cross legs etc.
I have bursitis on both of my hips due to overuse. I dont use any positions that you mentioned that may increase pain. At night I sleep only on my back, is there any other positions to decrease pain?
I find toe walking, ie. Barefoot walking helpful. It takes pressure off back, knee & hip joints. Feels odd in the beginning, but you'll get used to it. Babies toddlers walk that way, people walk barefoot on the beach like this.
Great 👍 ❤
Thanks ✌️
I’m a therapist and so I sit a lot during the day…like, a lot of sitting. Because I’m a woman I sit with my legs crossed often. If they’re not crossed, I do try to keep my knees together so I’m realizing I’ve got that adduction all day. Any tips? Or brands of chairs I should buy lol!
you could benefit from keeping a pillow between the knees or using a yoga block so you become more aware of it.
❤
Maybe cross your legs at the ankles?
Can you have hip bursitis where you have had a hip replacement.
My Burnsitis pain is gone but I have "leftover" pain in my knee, don't know what to do 😕
Very good explanation! I have a lot of pain on side, well surprise im carrying my baby on the left hip all the time, pain on the left. And the leg crossing thing and. Basically everything you said.
So for the baby would it help to carry him on the other side! Soon he'll walk and should be easier
Both hips hurting and I think this may help.
Best of luck!
Oh my goodness that’s exactly how I sleep at night. I put a small pillow under my knee during the night. I find myself stretching the leg all the way out because hurting so much. I’ve had a lot of injections that he doesn’t last very long at all comes back.😢
Dr I'm in my 30s had this for over 2 months now I think I injured myself by overuse or lack of stretching/warm ups when working out! how long does it take to recover? been doing PT (they use machines and acupuncture) and some clamshells and light exercise and stuff, pain is still there I'm gaining weight from not doing much cardio! this is depressing
Hello
I’m in the same boat as you.. I was on my best shape doing Orangetheory almost everyday running life was good and then suddenly since January have been dealing with this and it won’t go away. Got the shot got physical therapy everything in going to 9 months is depressing sleeping hurts sittings hurts thinking of walking or going somewhere hurts. I’m thinking of getting the surgery as it’s hurting my lifestyle makes me want to do nothing. I’m 34 , good luck on it hopefully this will be gone soon
Help Bursitis in both hips & both shoulders 😂
Both hips are affected right down to ankles
How about fixing it
Hip bursitis is absolutely painful when you lay on your side.
How do you test for this
I have progressive assessments in my membership, Adventurers for Life!
immediately uncrosses legs*
No inside of the hip. What’s that called??
i cannot cross my legs, i slept like that last nite
I only get it at night when I lay down at night
Here's a video on cramping at night you may be able to try. czcams.com/video/8EUcr5zmmWI/video.html
@@arthritisadventure thank you it’s not cramping it’s actually difficult to describe
🙏🙏🙏
Glad you like the video!
no one ever says what to do if you have hip bursitis in both hips and a side sleeper.
This is me. I figured I'll deal with the pain on each side as I keep working on the exercise. And because it hurts so bad to be on my sides, I fall asleep on my back. Then I wake up still on my back and can barely move. 😢
@@sapphireblue1013 Yes I' the same - back sleeping does help but it's not my natural sleeping position and I always wake up stiff as a board!
@essanjay8604 I find this comforting... sorry for your pain, too. But as I continue to work out and get stronger, the pains are lessening! I'm not out of the woods yet, but I hope to be by the end of the year at least. I'm hoping you're able to work on strength, too. Bless you on your journey to better health!
A full body pillow can help
MY PAIN IS WHEN I GO TO SLEEP.
Here is a video on pain while sleeping. czcams.com/video/8EUcr5zmmWI/video.html