{"id":4928,"date":"2019-03-14T06:35:57","date_gmt":"2019-03-14T06:35:57","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=4928"},"modified":"2021-05-28T15:13:32","modified_gmt":"2021-05-28T15:13:32","slug":"10-tips-to-prevent-bursitis-hip","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/10-tips-to-prevent-bursitis-hip\/","title":{"rendered":"10 Tips to Prevent Bursitis Hip"},"content":{"rendered":"\n
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Bursae are located throughout the entire body. These are small sacs that contain fluid and act as cushions in order to reduce friction between the bones. Bursae are found in the joints including around the elbows, hips, heels, shoulders, and knees. When the bursa becomes inflamed it is referred to as bursitis. <\/p>\n\n\n\n

Two major bursae are located in the hips. One of the bursae is over the trochanter, which is the bony part of the hip bone. When this bursa becomes inflamed it is referred to as trochanteric bursitis. The other bursa of the hips is located near the inner area of the hips. This is the iliopsoas bursa. If this bursa gets inflamed it is often called hip bursitis. However, the pain that a person experience is actually in the groin. Hip bursitis can be quite painful. Here are some steps that you can take in order to avoid experiencing this condition. <\/p>\n\n\n\n

1. Avoid Repetitive Activities<\/h3>\n\n\n\n

One of the best things that you can do to take care of your hips and avoid hip bursitis is to avoid doing activities that repeatedly put stress <\/a>on the hips. There are certain activities that put extra stress on the hips. If you are experiencing pain in the outer or inner part of your hips when you do certain exercises, you need to make sure that you stop doing them. If you continue to do these exercises and other movements, you risk injuring the hip further. <\/p>\n\n\n\n

If the bursa becomes inflamed icing it can help ease some of the pain. The ice can help to reduce swelling and to lower the inflammation in the bursa. If you develop bursitis, controlling the inflammation is important as part of the healing process. Resting the hip during these times is also important to avoid further inflaming the bursa and causing more pain to be experienced.  <\/p>\n\n\n\n\n\n\n\n

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2. NSAIDs<\/h3>\n\n\n\n

Hip bursitis is simply an inflammation of the hip bursa. When it comes to treating inflammation, anti-inflammatory drugs such as ibuprofen <\/a>or naproxen can help. These medications are available over the counter and can provide effectively, but short term relief from the inflammation that is causing you to experience hip pain. The medications will help to reduce the swelling and the pain that is associated with bursitis. Acetaminophen is a good choice for pain relief, but it will not provide the anti-inflammatory benefits provided by NSAIDs. <\/p>\n\n\n\n

It is important to note that using any type of medication comes with some possible side effects. In some people these side effects can contraindicate treatments. If you are using NSAIDs for pain relief it is important to discuss the use with your pharmacist or your doctor to make sure that this type of treatment is appropriate for your condition and that you are taking the appropriate amounts. <\/p>\n\n\n\n\n\n\n\n

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3. Losing Weight<\/h3>\n\n\n\n

If you are overweight <\/a>it can put extra pressure on all of your joints. This includes putting pressure on your hips. This additional pressure can cause the joints to become stressed. When the joints become stressed, they may become inflamed. Not only does being overweight cause extra stress on your joints, but it can also cause other health issues such as high blood pressure, heart disease, and more. <\/p>\n\n\n\n

If you are overweight, it is important to try to lose weight in order to avoid all of these health issues including bursitis in the hip. Eating a proper and nutritious diet and exercising regularly can help you to lose the weight that you need. When you lose weight you will take some of the pressure off of your hips, which can prevent bursitis in the hip from occurring. Your doctor or a dietician can prescribe a diet and exercise regimen to help you lose the weight that you need to. <\/p>\n\n\n\n\n\n\n\n

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4. Physical Therapy<\/h3>\n\n\n\n

Occupational or physical therapy<\/a> can be one of the best long term treatment options available to help you get back to your normal routine more quickly. While taking over the counter medication can provide short term relief, physical therapy can help you achieve your normal activities for the long term. There have been clinical trials that show that physical therapy and prescribed exercises can help to heal many types of conditions. <\/p>\n\n\n\n

This includes hip bursitis as well as impingement, and other ailments associated with the joints, muscles, and bones. If you are suffering from hip bursitis, seeking physical therapy and doing specific exercises can help to strengthen the hip and the tendons and muscles that surround it. Strengthening the hip is important as this can help to prevent further injury and can also help to alleviate the pain that you are experiencing. This can help you resume normal activities more quickly. <\/p>\n\n\n\n\n\n\n\n

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5. Stretching<\/h3>\n\n\n\n

One of the best things that you can do to keep your hip joints strong is to make sure that you are stretching <\/a>them properly on a regular basis. Controlled stretching can improve the range of motion and flexibility of the hips and the muscles that surround that. You should stretch out your muscles at least once or twice each day. You should do this at least three or four times each week in order to build up your strength and the flexibility in your hips and legs. <\/p>\n\n\n\n

It is important to make sure that you consult a doctor or a physical therapist in order to determine stretches that are appropriate for your particular case. If you are feeling any type of pain or discomfort during these stretching exercises you need to make sure that you stop doing that stretch immediately as this can cause further injury and even more pain. <\/p>\n\n\n\n\n\n\n\n

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6. Bridges<\/h3>\n\n\n\n

Starting your day with the bridge exercise is a great way to help heal and prevent hip bursitis. This exercise will help to get your muscles <\/a>activated, engaged, and working. This can help to support you for the rest of your day. <\/p>\n\n\n\n

To do this exercise you will simply lie on your back and bend your legs at the knee. Your feet should be flat on the floor and be apart at hip-width. You will then need to press down through the ankles and then raise the butt off of the floor. Make sure to tighten your abdominal muscles. Your knees need to stay aligned with your ankles. Hold the position for as long as you can and then release it.<\/p>\n\n\n\n

Repeat this exercise a few times each morning to start your day. This exercise helps to stretch out the hips and the legs and also strengthens the abs. <\/p>\n\n\n\n\n\n\n\n

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7. Swimming and Water Aerobics<\/h3>\n\n\n\n

If your hips or other joints are bothering you, one of the best things that you can do is to try water workouts. Swimming is a great form of exercise that is easy on the joints. Water aerobics <\/a>is another great form of exercise that can help to strengthen your muscles and joints without putting too much stress on them. If you are suffering from hip bursitis, working out in the water can help to strengthen the hip joints, which in turn can help to alleviate some of the pain that you may be experiencing because of bursitis. <\/p>\n\n\n\n

In addition, the cool water can help to reduce swelling and inflammation of the joints, which are the main causes of the pain that you are experiencing. Swimming laps is also easy on the joints, but it can cause strain if you are not performing the strokes correctly. A certified instructor will be able to help you come up with appropriate exercises for your condition. <\/p>\n\n\n\n\n\n\n\n

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8. Resting<\/h3>\n\n\n\n

When it comes to hip bursitis, most often one of the best things that you can do is to simply rest. This means that you should not participate in activities or sports that will aggravate the symptoms. Generally speaking, any activity that causes pain in the hip should be avoided as this will only contribute to inflammation of the hip bursa. Sometimes, modifying the ways that you do a certain activity can help to alleviate the pressure that is felt on the inflamed bursa. <\/p>\n\n\n\n

Most importantly, you just need to listen to your body. If you have bursitis or arthritis<\/a>, chances are that you have noticed that there are some exercises that help to alleviate the pain. If your hip is hurting while doing a specific exercise and the pain stays around for a few hours or even days after, this is a sign that you need to rest the hip. <\/p>\n\n\n\n\n\n\n\n

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