10 Daily Habits That Help Heal Bursitis Hip

A common condition that causes a person to experience discomfort in the outer area of the hip joint is hip bursitis. People who suffer from hip bursitis often will complain about discomfort while walking or other physical activity. They may also experience pain when they try to lie on the side that is affected during the night.

Fortunately, there are a few simple steps that a person can do in order to overcome some of the pain that is associated with hip bursitis. Limiting pressure from the bursa, alleviating inflammation, and restoring normal movement in the hip joint will often help resolve the majority of the symptoms. Most of the time invasive treatments such as surgery are not necessary in order to get rid of the pain that is caused by hip bursitis. Here are 8 daily habits that can help to heal hip bursitis so that you can resume your normal activities.

1. Bridge Exercise

Starting your day with the bridge exercise is a great way to help heal and prevent hip bursitis. This exercise will help to get your muscles activated, engaged, and working. This can help to support you for the rest of your day. To do this exercise you will simply lie on your back and bend your legs at the knee. Your feet should be flat on the floor and be apart at hip-width.

You will then need to press down through the ankles and then raise the butt off of the floor. Make sure to tighten your abdominal muscles. Your knees need to stay aligned with your ankles. Hold the position for as long as you can and then release. Repeat this exercise a few times each morning to start your day. This exercise helps to stretch out the hips and the legs and also strengthens the abs.

2. Anti-Inflammatory Drugs

Hip bursitis is simply an inflammation of the hip bursa. When it comes to treating inflammation, anti-inflammatory drugs such as ibuprofen or naproxen can help. These medications are available over the counter and can provide effectively, but short term relief from the inflammation that is causing you to experience hip pain. The medications will help to reduce the swelling and the pain that is associated with bursitis.

Acetaminophen is a good choice for pain relief, but it will not provide the anti-inflammatory benefits provided by NSAIDs. It is important to note that using any type of medication comes with some possible side effects. In some people these side effects can contraindicate treatments. If you are using NSAIDs for pain relief it is important to discuss the use with your pharmacist or your doctor to make sure that this type of treatment is appropriate for your condition and that you are taking the appropriate amounts.

3. Ice

If you have injured your hip, resting it is important. It is also a good idea to consider icing the area. The ice pack will help to reduce the inflammation that you are experiencing in the hip. Ice will also help to limit and reduce the swelling. You should apply an ice pack immediately after an injury and keep it there for fifteen minutes.

For the first few hours after the injury you should apply ice every 2 hours for fifteen minutes and then wait and do it again. You should do this at least three times per day while the injury persists. When the pain in the hip begins to subside you can stop icing it. Typically the pain from a hip injury will go away in a just a few days. If the pain persists, you should seek medical attention for proper treatment for the issue.

4. Water Exercises

If your hips or other joints are bothering you, one of the best things that you can do is to try water workouts. Swimming is a great form of exercise that is easy on the joints. Water aerobics are another great form of exercise that can help to strengthen your muscles and joints without putting too much stress on them.

If you are suffering from hip bursitis, working out in the water can help to strengthen the hip joints, which in turn can help to alleviate some of the pain that you may be experiencing because of bursitis. In addition, the cool water can help to reduce swelling and inflammation of the joints, which are the main causes of the pain that you are experiencing. Swimming laps is also easy on the joints, but it can cause strain if you are not performing the strokes correctly. A certified instructor will be able to help you come up with appropriate exercises for your condition.

5. Physical Therapy

Occupational or physical therapy can be one of the best long term treatment options available to help you get back to your normal routine more quickly. While taking over the counter medication can provide short term relief, physical therapy can help you achieve your normal activities for the long term. There have been clinical trials that show that physical therapy and prescribed exercises can help to heal many types of conditions.

This includes hip bursitis as well as impingement, and other ailments associated with the joints, muscles, and bones. If you are suffering from hip bursitis, seeking physical therapy and doing specific exercises can help to strengthen the hip and the tendons and muscles that surround it. Strengthening the hip is important as this can help to prevent further injury and can also help to alleviate the pain that you are experiencing. This can help you resume normal activities more quickly.

6. Heat

While icing the hip is necessary immediately after an injury has occurred in order to reduce inflammation and swelling, heat can also help with hip pain. Heat can help to loosen up the muscles and alleviate some of the pain that you are experiencing. To help alleviate pain using heat you will want to use a heating pad that is moist.

Apply heat to the area for about fifteen or twenty minutes to help relieve the pain that you are having. In addition, using a heating pad before you exercise or before you go to physical therapy can help loosen up the muscles before putting a strain on them. It can also help to strengthen your hip, which is important when you are healing from an injury to the hip.  Alternating a heating pad with an ice pack can also help alleviate the pain that is associated with hip bursitis.

7. Stretching

One of the best things that you can do to keep your hip joints strong is to make sure that you are stretching them properly on a regular basis. Controlled stretching can improve the range of motion and flexibility of the hips and the muscles that surround that. You should stretch out your muscles at least once or twice each day.

You should do this at least three or four times each week in order to build up your strength and the flexibility in your hips and legs. It is important to make sure that you consult a doctor or a physical therapist in order to determine stretches that are appropriate for your particular case. If you are feeling any type of pain or discomfort during these stretching exercises you need to make sure that you stop doing that stretch immediately as this can cause further injury and even more pain.

8. Rest

When it comes to hip bursitis, most often one of the best things that you can do is to simply rest. This means that you should not participate in activities or sports that will aggravate the symptoms. Generally speaking, any activity that causes pain in the hip should be avoided as this will only contribute to inflammation of the hip bursa.

Sometimes, modifying the ways that you do a certain activity can help to alleviate the pressure that is felt on the inflamed bursa. Most importantly, you just need to listen to your body. If you have bursitis or arthritis, chances are that you have noticed that there are some exercises that help to alleviate the pain. If your hip is hurting while doing a specific exercise and the pain stays around for a few hours or even days after, this is a sign that you need to rest the hip.

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