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Anyone deal with hip bursitis?
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So I had a crash on the bike two weeks back and strained a groin and cracked a rib. The strain seems to be much better, but now Im dealing with what seems to be some trochanteric bursitis. Anyone deal with this before?

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Re: Anyone deal with hip bursitis? [colinlaughery] [ In reply to ]
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Yes. It was resolved with PT, lots of hip strengthening/stretching (the glute med especially), but the biggest thing is to limit sitting.

I got a doctor's note for a desk that I can either sit or stand and vary it during the day. When I travel (long plane rides) or do audits (sit in a conference room all day), I get super stiff and sore.

clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com
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Re: Anyone deal with hip bursitis? [ironclm] [ In reply to ]
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How long did it last? Did you train through it? What kind of symptoms?

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New Training/Racing Log - http://www.earthdaykid.com/blog --- Old Training/Racing Log - http://colinlaughery.blogspot.com
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Re: Anyone deal with hip bursitis? [colinlaughery] [ In reply to ]
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had it really bad. Cortizone into the hip, gone in 3 days. been fine ever since.
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Re: Anyone deal with hip bursitis? [colinlaughery] [ In reply to ]
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It shut me down for over a month a couple years ago. Tried PT, massage and ART with no improvement. I opted for the cortisone shot and haven't had an issue since. Mine was not trauma related though. I don't know if the shot would be a good idea if there's an underlying injury.
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Re: Anyone deal with hip bursitis? [colinlaughery] [ In reply to ]
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I've had it for 7 months now. Really annoying. Multiple PTs ART chiros massage. Orthos and MRI to confirm it. Finally starting to see improvements and back to running consistently again. Think some better ART has been the answer. Most PTs will have you work on glute strengthening. My problem isn't weak glutes it's just having some mechanical issues in my hip not letting me use my glutes.

Good luck. Hopefully yours goes better. Maybe I should have gone the cortisone route...
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Re: Anyone deal with hip bursitis? [ffmedic84] [ In reply to ]
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Now you guys have me curious. How long ago did you get your cortisone shot? Just wondering if the cortisone will mask my symptoms and not get at the underlying issue only to have it pop back up down the road.
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Re: Anyone deal with hip bursitis? [roacher78] [ In reply to ]
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I would have to say its been close to 3 years…knock on wood
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Re: Anyone deal with hip bursitis? [roacher78] [ In reply to ]
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18 months ago. 0 issues.

Bursitis is just a sack, you can even cut them out if they give you issues. Its not a muscle or tendon. So its a low risk shot IMO. I wouldnt get one into a tendon unless i had no other options. I would sick a cortisone into a bursa again any day.
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Re: Anyone deal with hip bursitis? [colinlaughery] [ In reply to ]
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Try to release the tensor fascia lata, gluteus medius and gluteus minimus muscles by putting a tennis ball (or lacrosse ball if you're muscles are really strong-but don't press on your bone) into the muscle and then leaning into a wall. Move a bit until you find the "hot spot" (which is actually a spasm) and then stay still on it. When the muscles are tight from spasms/repetitive strain injury, they are putting a strain on the bones of your hip, and therefore also on the bursa.

Don't let pain cause a DNF! YOU are your own Best Therapist! Visit http://www.FlexibleAthlete.com and http://www.Julstro.com to learn logical solutions to repetitive strain injuries and how to stretch safely.
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Re: Anyone deal with hip bursitis? [JulieDonnelly] [ In reply to ]
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I had a shot about 2 weeks ago a still feel a little soreness in my hip. Does that mean I'm not fully healed or is that just the soreness from the shot? I'm wanting to get out there and run but I dont want to make this bursitis worse.
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Re: Anyone deal with hip bursitis? [gnat1001] [ In reply to ]
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Give it time. It's inflammation that causes all of this...that happens from running. It can take a good, long while for the inflammation to go down & like CLM said, it gets honked off again if you sit still for long periods of time then magically try to just rip into motion. And when you DO start back...don't start back at 8mi....you have to ease back into it or you're going to wind up in the same spot.

Strengthening around & fixing whatever mechanical issue is honking off the area is the key to it not coming back....it's like a blister on your foot. If you fix whatever it is in your shoe or stride that's causing the blister then it's less likely to come back, but if you don't you'll probably get that same blister every time you run. Bursitis is just a pissed off internal blister that has a convenient sac already there to fill.

AW
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Re: Anyone deal with hip bursitis? [gnat1001] [ In reply to ]
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I agree with AW, if you don't deal with the cause of the "blister" it will come back as soon as you start to run again. In this case, there are two muscles really involved (gluteus minimus and gluteus medius) and two that are a part of it but not primary (tensor fascia lata and gluteus maximus). Fortunately, when you're doing the treatment for one, you're actually doing it for all four of them.

Take a tennis ball (there are other good balls, but for a while a new tennis ball will work) and put it on the muscle that is on the outside of your hip, between your hip bone and the bone at the top of your thigh (called the greater trochanter). Then lie on the floor and look for the hot spots. You'll find them easily because they will feel like someone is jabbing a hot poker into your hip. Ease into the ball, always only going for "hurts so good," not "I think I'm going to faint." As you lie on it you can add a little more pressure about ever 30 seconds. You'll find that the hot spots are only about 1/4" away from each other so this could take you around 15-30 minutes to completely cover the area.

You may have to do it 2-3 times before it stops returning, and I suggest you check in with it once a week until it's permanently gone. The problem is, it's a repetitive strain injury and since you're still running, it will likely return. But you'll know how to treat it yourself, so it's not an issue.

Don't let pain cause a DNF! YOU are your own Best Therapist! Visit http://www.FlexibleAthlete.com and http://www.Julstro.com to learn logical solutions to repetitive strain injuries and how to stretch safely.
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