- Are you tired of your outer hip pain limiting your walking capacity?
- Are you struggling to sleep at night with outer hip pain with difficulty lying on your affected side?
- Have you tried corticosteroid injections into your bursa with no affect?
We are happy to offer you 3 of our expert secret tips to reducing your outer hip pain without drugs or surgery!
- Avoid hip stretches – If you have been diagnosed with trochanteric bursitis that is not resolving with a corticosteroid injection, it is very common and highly likely that you also have a weakness in the nearby tendon, which is also known as tendinopathy. To understand tendinopathy, it is a gradual onset of outer hip pain and weakness, which results in the weakening of the outer hip tendon. Our outer hip tendons are designed to be strong rope-like tissue that attaches our muscles to our bones. When this tendon is weak, a little bit like a frayed rope, it does not like to be overstretched, especially over hard surfaces like bones. To restore tendon health and improve the tendon strength can take time, as tendons can be notoriously slow in their recovery. It is essential that you avoid all outer hip and gluteal stretches, during your recovery as this can create pain and limit your progress! You will need to avoid any stretch that takes your knee or your ankle towards your opposite shoulder. If you would like to know more about what stretches to avoid, please click here for your FREE ebook!
- Limit your walking – unfortunately in the presence of tendon weakness, which can often be cause of outer hip pain, excessive walking can make this problem worse. It is very common for pain related to a tendon weakness to be a delayed onset in pain. This means although it may not be painful to walk at the time, symptoms often gradually increase several hours later. Obviously you cannot avoid walking in your daily life, but try to minimise excessive walking periods if possible while you are working on your recovery. It is safe to cycle or swim to enjoy cardiovascular fitness.
- Start a strengthening program – A very specific and targeted strengthening program can assist in the recovery of your tendon pain. Exercises like side leg lifts and clams in pilates can often aggravate symptoms, so these strengthening exercises are best avoided. If you would like to know a guided strengthening program to help you recover from your symptoms, please click here.
Like to learn more about hip bursitis and how you can reduce your own pain?
YES PLEASE! Access your FREE ebook Five Ways to Relieve Your Outer Hip Pain at No Cost Starting Today!
Click Here for your free ebook access!
About My Hip Pain Relief! Nichole Hamilton Physiotherapist has over 20 years of clinical experience in physiotherapy practice with expertise in the management of hip and pelvic pain. Nichole has worked in both London and Sydney alongside world leading orthopaedic and sports medicine physicians, and established her own physiotherapy practice on the Sunshine Coast of Queensland Australia in 2007.