Hip bursitis

Sessalee1010

Anyone else suffer from hip bursitis? I have been dealing with this off and on since last year, it flares up when I start running again (I'm tend to flirt with running for a few months then dial back, but I'm trying to keep it up this time around). I have some stretches that seem to help some, but I sit a lot at work and when I get up after a while, it hurts really badly! It is only on my right side, the left is fine.

Any advice on how to manage it, I would appreciate. My shoes are brand new, they have about 15 miles on them, and the old shoes only had about 200 before I switched, so it's not a shoe issue. I think I'm just built wrong!

Thanks  

Mush-Tastic

I do the standing pigeon pose every single day no matter whether I work out or not. I make sure to really work on keeping my glutes and hip flexors/abductors loose and I really focus on stretching those areas throughout the day after runs. I haven't felt my bursitis in months after starting this routine. Good luck. That can be super painful.

beebe929

The last time mine flared up I needed a cortisone shot.  I peridically "feel" it with a hard run now, but icing and stretching help calm it so it doesn't go crazy.

The PP had some great stretch suggestions.  I do get regular massages too to help keep all the other muscles around the area loose and calm.

Do you ice?  Do you alternate your running route?  If you run on the road it is graded to drain into the shoulder, so your legs don't hit the ground evenly causing more stress to one leg than the other...

 

IndyGirl02

Do you use a foam roller? Tight IT bands are a bit contributor to hip bursitis, so regular foam rolling will help keep them loose. As another poster said, pigeon pose is a great hip opening stretch. Stretch, strengthen (core, glutes, quads, hamstrings), and make sure you don't increase your mileage too quickly.

Good luck! I had hip bursitis this time last year and had to take 6 weeks completely off of running (and miss a half marathon). Since then, I've trained for and run my first marathon, and stayed healthy thanks to lots of foam rolling/stretching and strength work. 

Sessalee1010

IT band foam rolling is like torture! 

But I'll do it. I'll do some more of that, standing pidgeon pose, icing, and watch my mileage. I do a lot of strength work (core) because of boxing, and that does help.

Thanks for the tips! 

jhg140

I had never touched a foam roller until hiip pain (diagnosed as bursitis) sent me to the orthopedic guy and ultimately PT.

 I now am the proud owner of two rollers (regular and the trigger point, which is AWESOME), and rolling my IT band is really not painful at all anymore. Highly recommend it.

IndyGirl02

Sessalee1010:

IT band foam rolling is like torture! 

It is, but it helps sooooo much. And over time, as your IT bands get looser, it hurts less and less. Promise.

Sessalee1010

I was just out for my 2 mile (yes, 2 whole miles! woo!) and felt fine - ran it 90s faster than the last time I ran the route actually. I stretched a little this morning, rolled, then ran. I stretched a lot afterwards and will roll again later. No pain at the moment. We shall see!

Thanks everyone!  

MissMissy234

Probably a stupid question, but what is the pigeon pose stretch?  I have this hip pain also that is sidelining me and I'll add this to my already list of stretches.

TIA

Mush-Tastic

MissMissy234:

Probably a stupid question, but what is the pigeon pose stretch?  I have this hip pain also that is sidelining me and I'll add this to my already list of stretches.

TIA

Standing pigeon pose