19th January, 2017
If you are experiencing pain on the outside of your hip, you may have been told that you are suffering from ‘bursitis’.
This is the term given to pain caused by irritation of the bursa, a fluid filled sac that sits on the outside of your hip between the tendons of your buttock muscles and the place where they attached to your thigh bone:
Traditionally pain felt over the outer hip is often diagnosed as ‘bursitis’ but it’s actually far more common for the pain to be coming from tendons of the buttock muscle themselves.
This is a condition called gluteal tendinopathy, where accumulative strain builds up overtime in the tendons until the outer hip becomes painful.
If you are experiencing discomfort on the outside of your hip that has come on over time and causes pain on walking, climbing stairs, standing, siting with your legs crossed or sleeping on your side then it’s likely that you have gluteal tendinopathy. That said, it’s possible to experience both tendinopathy and bursitis of the hip at the same time. Fortunately the advice and exercises are the same for both conditions.
1. Isometric Clam
2. Isometric hip press
3. Standing isometric buttock squeeze
Repeat Exercises 1-3 at frequent intervals during the day to relieve pain.
A comprehensive examination can rule out these conditions and look for any underlying cases such as difference in the length of your legs, unusual walking patterns or muscles weakness to make sure your symptoms get better and stay that way.
As always, please call us for any advice!
The Physiofit Team.
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