Do you have hip bursitis? Is it keeping you up at night? Makes it a struggle to get out of the chair?
Then make sure you read this incredibly important blog to ensure you aren’t making it worse by doing these 4 common things. If you want relief from your hip pain right now click HERE to book your session today.
Hip bursitis is a massive problem and affects lots of people from the eldery, to the pregnant mum to be, someone who’s trying to get fit, someone who’s work hours have just suddenly spiked or even just after having a massive binge session on Netflix.
All of a sudden it’s hard to get comfortable in bed at night, you are tossing and turning and can’t lie on your side. It becomes a struggle then to get out of bed or even just to get out of a chair after you’ve been sitting for a while.
If you are one of the incredibly amazing people getting more active right now, pain can be a horrible set back and all of a sudden you see all of your hard work slip away.
Now let’s get into it.
Hip bursitis is not fun for anyone but oftentimes you make these common mistakes which actually make your pain worse and make the bursitis last longer. I’m sure you all really don’t want to do that to yourself so make sure you aren’t doing this.
Always stand on 2 feet with even weight. NEVER stand with all your hip popped out to the side or your legs crossed over. These positions squish the bursa and gluteal tendon hard into your hip bones which causes more damage and more pain. Standing on two feet slightly apart is the best option but you will find it hard to remember so make sure you tell your family to let you know when you aren’t standing properly.
Don’t cross your legs when sitting. I know it might feel more ladylike but crossing your legs over the top of each other, or even having your knees together and feet apart, isn’t great. These positions again cause increased pressure of the bursa and tendon on the bone and will cause further pain which will ultimately make you weaker.
Don’t stretch it out. The enemy of hip bursa and tendon pain is anything that squishes them harder into the bone. This is exactly what stretching does. At the practice we get great pain settling results by doing some simple glutes activation work plus some hands on massage to relieve pressure between the bursa, tendon and the bone. This is way more effective than having all the negative effects of stretching.
Watch your sleeping position. In an ideal world you spend about a third of your day in bed. You don’t want to be spending all of that 8 hours squishing your bursa and tendon into the bone. Try to not sleep on your affected side. If you can sleep on the other side put 1-2 pillows between your knees AND ankles to ensure you top leg is parallel to the bed. If you can’t lie on your other side, lie on your back again with 1-2 pillows under your knees. This will help minimise the pressure on your bursa and tendon leading to a better night sleep AND make it easier to get out of bed the next morning.
You don’t have to put up with hip pain. We get great results all the time with hip bursitis. We hear from many patients that they have put up with the pain, changed their lives and relied on medication and injections for nothing more than short term relief if they are lucky. Our patients are often amazed by how easy it is to get relief and feel empowered when they learn some simple tricks to quickly and easily settle down pain on their own.
If you’d like to get these results too then click HERE to book online or give us a call on (07) 4999 9773 so we can get you back to doing what you want to do and what you love.