Runners or joggers often suffer from hip pain, but what are the symptoms of bursitis, such as in the trochanteric? I consulted with Darrin Bright, MD, who specializes in sports medicine and family medicine, of Max Sports Medicine in Columbus, OH. I am also a certified personal trainer.
Dr. Bright explains, “Trochanteric bursitis is very common among runners. To understand trochanteric bursitis, it is important to know what a bursa is. A bursa means a fluid-filled sac that allows the structures to slide smoothly over other structures.
Right off the bat, you see how easy it is to cause hip bursitis from running or jogging, what with all the repetitive motion in the hip.
Dr. Bright continues, “In this case, the greater trochanteric bursa lies on the top of the hip bone, allowing the iliotibial hand to slide gently over the hip bone. The runner follows the repetitive movement of the IT ball over the bursa, which may be found in greater trochanteric bursitis. Similarly, if the IT band is tight is, in the bursa greater trochanteric bursitis.
What are the therapeutic exercises for hip bursitis during running? Dr. Bright says, “Physical therapy (PT) is an integral part of recovery from greater trochanteric bursitis. PT is directed at stretching the iliotibial ligament and to strengthen the gluteus medius and the external rotators and other hips.”
Here are a few exercises to strengthen the gluteus medius and gluteus minimus, which are external hip rotators (muscle maximus, gluteus maximus, hip extension ).
#1. Hip abduction machine in your gym. This unlocks the hip rotator muscles.
#2. Complete four. Keeping one knee on the floor, lift the other leg (think of how a male dog lifts one leg to lift himself) to inner thigh the floor is parallel, but the leg is bent so that there is an angle of 90 degrees to the knee. They are perpendicular to each other. Then the lower ones. Do the repetitions in this way. You should feel the outside of your hip and upper thigh working. This exercise will quickly tire the hip rotators. on both sides
#3. Inline skating, especially hills, will target the hip rotators. (If this causes hip bursitis pain, don’t do it.)
#4. Stand with your feet shoulder width apart. Lift one leg up high, but don’t extend the lower leg. Now the upper side of the leg is turned around so that the knee is on your side, taking a high position and then returning to the beginning of the steep journey. Go back for reps, keeping the knee high. This will tire you out quickly if you are not used to doing isolation work for the hip rotators. Turn your legs
If someone has a hip trochanteric bursitis, how long should he avoid running? Dr. Claris explains, “ Recommendations for trochanteric running with greater bursitis vary depending on the degree of injury. I usually recommend using your pain guide or running faster.
