4 Positions to AVOID with lateral hip pain and hip bursitis

Рет қаралды 73,844

Жыл бұрын

Read more on lateral hip pain here: keeptheadventurealive.com/lat...
Lateral hip pain can be caused by hip bursitis and gluteal tendinopathy. Hip bursitis can be tricky but these 4 positions can actually make it worse. Hip bursitis can lead to lateral hip pain and so can gluteal tendinopathy. Your glute tendons can get angry and can lead to inflammation into the bursa that lives near your hip joint. Together these can cause pain when lying on your hip, pain with walking and with stairs. It is important to avoid these four positions in order to begin finding relief.
Hip bursitis can be common with hip osteoarthritis but it can also exist without osteoarthritis at all. Learn the best ways to take care of your hips so you can start feeling good today! If you keep doing these irritating moves, your hip(s) may get even angrier 😡
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💬 Leave a COMMENT with which movement you do the most and how the last movement felt for you! You aren't alone in this journey
👀 SUBSCRIBE to the channel if you haven't already because I have tons more videos coming your way that can help you find pain relief so you can adventure!
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Disclaimer: This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

Пікірлер: 119

@nancy9478 Жыл бұрын

Mine hurt more when I sit or lay down, they loosen up when I walk but tighten up if I walk too much.

@christinepatton6 7 ай бұрын

Me too 😮

@crystalpowers5648 7 ай бұрын

Me too! I feel better walking around. I’m feel the most pain when sitting or lying down😢

@steadfast00 4 ай бұрын

Same here , i just started having this problem, please tell me how are you doing now guys? Using bicycle is painful and I have 6 hours sitting in the school every, that's makes my pain up . Let me know any advice please to fix this problem

@essanjay8604 Ай бұрын

Agreed! Sitting in the car on a long journey is the worst. Walking loosens everything up. However - if I overdo it and sleep is being disrturbed by the pain I've found a day of complete rest lying a lot of the time (on my back only) really can help.

@steadfast00 Ай бұрын

@essanjay8604 same here , especially when I'm cycling, I tried few sessions of wave shock therapy and it helps by reducing the pain but can't do more it's very expensive

@edgaracevedo9658 Ай бұрын

Recently I drove 3 hours to go to a family gathering. While driving, I felt no pain the whole 3 hours. When I arrived at my destination, oh my god, PAIN around an 8. Going home the same but the pain was like a 10...The pain was in the side as she mentioned but besides the pain, I could barely walk.

@jasmineyoung3865 5 ай бұрын

I always thought sleeping on my side and stretching my hip was helping it! Thank you for your video, I had no idea it was making it worse!

@peggycole7162 7 ай бұрын

Commenting again. . . I'm 75 and I changed the way I sit, sleep and walk. I changed to "barefoot walking" even before the bursitis got bad for my back and heel bursitis (opposite side) and it really helps. My biggest change - my rocker/recliner was basically too big for my shortness. My feet wouldn't touch the floor which meant my back wouldn't reach the back of the chair. In order to have my back resting prep I had gotten so I put my leg in 1st and sat down on it. I would always sit on my leg crossed under me. So here I am with the unbearable pàin, unable to wàlk. 1st thing I did was using a cane on the opposite side, advice from a different channel, using ice, got rid of that chair. I am much better, not there yet. Still catch myself crossing legs at ankles while sitting, pàying attention to position of legs while walking. It helps a lot to place my hand on my hip so it stays straight. I feel so stupid that I caused all this pain because I'm not even doing basic things like sitting & walking correctly!!

@cinmac3 2 ай бұрын

join the human race!

@crownator 10 күн бұрын

Thank you for your video! My outer left hip discomfort is accompanied by nerve pain in my left anterior tibialis and ankle so I am thinking nerves are being pinched as well. I do a lot of yoga so now wondering if the half pigeon pose is bad for this ailment? Discomfort really flares up after golf, tennis or Pickleball. Hoping your other videos address how to fix/cure this condition.

@cryptocowboy1570 10 ай бұрын

Mine don't hurt until I've walked about 40 yards and the farther I go the more it hurts

@manuelaschutt9128 8 ай бұрын

Ich finde Sie super klasse. Endlich mal tolle Tricks. Herzlichen Dank.

@franklake9968 Ай бұрын

Thank you for the video, I am 70 and an avid gym goer and execiser. One of my go to exercises during warm up is while standing up I stand with my feet approx 2.5 / 3 feet apart bend at my hipd anf drop my elbows to thr floor and hold for 20 seconds and repeat 3-5 times. My hips have been very sore, i assumed arthritis. After trying your check with a pillow between my knee's and pushing up, while holding down I see relief in my futurr

@parnamukherjee2334 26 күн бұрын

I absolutely needed this now?

@Dsdafg 8 ай бұрын

Very clear and helpful!

@arthritisadventure 8 ай бұрын

Glad you think so!

@jsantiago8979 9 ай бұрын

I needed this. Thank you

@arthritisadventure 9 ай бұрын

You are so welcome

@michaeleckert5877 4 ай бұрын

Thank you for this information. This is very helpful 😊

@arthritisadventure 4 ай бұрын

Glad it was helpful!

@loloca 28 күн бұрын

Thank you for this

@arthritisadventure 28 күн бұрын

Any time

@juliereid5497 23 күн бұрын

Very helpful. Thank you!!

@arthritisadventure 23 күн бұрын

You're welcome!

@Yana-sc8st 10 ай бұрын

I'm doing all 4! Thanks you so much for this video!!!

@arthritisadventure 10 ай бұрын

You're so welcome!

@carolinegroom3415 3 ай бұрын

Clearly explained. Great information - thank you 😊

@arthritisadventure 3 ай бұрын

Glad you think so!

@wokrhard123 17 күн бұрын

You are an excellent teacher!!! Thank you

@arthritisadventure 17 күн бұрын

You're very welcome!

@truthhurts1446 9 ай бұрын

Thanks I will give it a try.

@arthritisadventure 9 ай бұрын

Have fun!

@peggycole7162 7 ай бұрын

Thanks for your video. And TGIF KZfaq!! I've found out so much about treating bursitis last 2 days

@arthritisadventure 7 ай бұрын

You're welcome! Glad you found the channel!

@Miriamrosend 3 ай бұрын

Brilliant Dr Alyssa - thank U so very much💕. Always look forward to U. Trying to make the time, as I want to get better, & off crutches⛅🙏

@arthritisadventure 3 ай бұрын

You are so welcome! Keep up the great work!

@lindalinton9246 2 ай бұрын

That move helped to ease the tremendous pain I'm having. Thank you!

@arthritisadventure 2 ай бұрын

Glad it helped! Thanks for watching.

@debbiejohnson4737 24 күн бұрын

I am trying the movement at end of yr video for mitigating pain. Looking forward to more exercises for hip bursitis.

@arthritisadventure 24 күн бұрын

There are many more videos and levels in my membership, Adventurers for Life. www.keeptheadventurealive.com/start

@essanjay8604 Ай бұрын

Yes - I can recognise I have spent a lifetime sitting, standing and sleeping wrongly!

@rosiemacho4666 Жыл бұрын

Every one of the bad positions you showed are things I have been doing all the time. Thanks for showing me this. I'm making changes to hopefully get this relieved. I love the pillow between the knee exercise. I had been doing clamshells to try to strengthen the muscles but it was just exacerbating my pain! Thanks again!

@arthritisadventure Жыл бұрын

You’re welcome! Hope these tips help!

@Dsdafg 8 ай бұрын

Same here,in pain for 8 weeks,exercise makes it much worse. It all started doing a kettlebell exercise, recent sharp increase ,next day I was in pain .2:05 exactly

@ArashAbravesh Жыл бұрын

Great 👍 ❤

@arthritisadventure Жыл бұрын

Thanks ✌️

@user-vz3sm9dh1f 4 ай бұрын

My hip has a little soreness, on the outside of hip. Also near the bottom of glut muscles. This video might help, I am going to try the last isometric move.

@ginascheller5560 Жыл бұрын

Thank you so much for this info! This is EXACTLY what I’ve been feeling. The (bad) sleep position is one I’m guilty of sooooo got out a pillow to use going forward!

@arthritisadventure Жыл бұрын

It can make a big difference!

@talonyoung6160 7 ай бұрын

Discovered this with pillow on my own. Makes a big difference.

@lizmagnus8629 2 ай бұрын

Thank you! Any recommendations on stretches? Or should I avoid?

@arthritisadventure 2 ай бұрын

I have a path with different levels in my membership Adventurers for Life. You can join here. www.keeptheadventurealive.com/start

@sharonmitchel1377 Жыл бұрын

Thank you Dr! I am currently going to PT for this pain! My therapist did some IT band manual therapy and now exercises, so I am making good progress. We haven’t talked about the how this happened though. Thank you for the very clear explanation. I do sleep on my side in that adducted shape. Ugh! I will add that isometric exercise to my routine.

@arthritisadventure Жыл бұрын

it may be helpful to start using a pillow between your legs when sleeping too

@sharonmitchel1377 Жыл бұрын

@@arthritisadventure yes! Thank you. I plan to try that and also suggested it to my husband.

@ivanalaff5346 6 ай бұрын

I was seated with my knees together while watching the video…😮…yikes! Thank you, I am adding it to some of your other suggestions.

@Ronlawhouston 3 ай бұрын

I do the clam movement but I have never used my hand for resistance. I also do a straight leg side lift. Should you avoid stretching?

@nancyfeeser4653 Жыл бұрын

Thank you. I find that I cross my legs below knee while sitting at my desk. I catch myself doing this all the time. Going to try your suggestions and exercise.

@arthritisadventure Жыл бұрын

Could make a big different to your pain!

@johnsharpe6411 5 ай бұрын

I developed hip bursitis after a patellar tendon rupture. I would typically sit with my injured leg elevated (~45-50 degrees) most of the day. The bursitis would flair up in hip joints during the night while lying flat and be quite severe at times, with very noticeable swelling on both hips. I have to assume it is the elevated position that is causing the issue, though it is all very baffling since I was a avid runner before my injury with no history of hip issues.

@AliBaba-ke5jn Ай бұрын

Hi. Can hip bursitis be caused by a bone marrow biopsy which hit a nerve. I jumped off the doctors table when he inserted the needle.

@princepuneet76 3 ай бұрын

Hi, Thanks for this video, was very helpful. Can you also suggest some glut strengthening exercises to avoid Bursitis in future

@arthritisadventure 3 ай бұрын

3 Standing Glute Strengthening Exercises with a Physical Therapist kzfaq.info/get/bejne/l7uBncppr5iXoYU.html

@cathyvaranka9465 7 ай бұрын

Once my hip bursitis is resolved, and I continue with strengthening exercises, is it safe to cross legs etc.

@lauriemoan7480 6 сағат бұрын

I have bursitis in both hips. Can I still do the exercise?

@carlavv5302 3 ай бұрын

Is it normal to have it on both sides?

@brucealbert8024 6 ай бұрын

Great presentation, you explained a lot in a concise makes sense manner. Plus my symptoms exactly. Anxious to get started, hanks!

@valerievink1948 6 ай бұрын

I have been suffering from gluteal tendinopathy since 2019... Can it be caused by the hip abduction machine in the gym? Or by the hip adduction machine? I was told these were going to help to recover but after 4 years of suffering and doing these exercices it doesn´t get better 🤷‍♀️

@dianereiser6417 Жыл бұрын

Yep, I ride horses and this has been an issue for me, right hip that is used to mount a horses.

@catherineursu2857 4 ай бұрын

I have hip bursitis on my right side. That was the side that I always laid on in bed. I've started sleeping on my back with a pillow under my knees and my hip pain is feeling much better. I also do exercises that I've found online for this problem and they help.

@essanjay8604 Ай бұрын

Sleeping on the back definitely helps but I'm just not comfortable that way. It's tricky!

@heatherbarrett8930 2 ай бұрын

I have this but I sometimes lose the function of lifting that leg when I have a flar up.

@dawncarter7963 8 ай бұрын

My physical therapist had me rolling a lacrosse ball over the area and doing the pigeon pose stretch and it didn't help one bit. She said consistency is key and to keep doing it. It even hurts to lean down to tie my shoe. It's my left side.

@jerseygangel 5 ай бұрын

I was told the pigeon makes hip bursitis worse because your causing the tendon to tighte across the bursa and not to do hip stretches, but just hip exercises. Not sure who is right.

@janthuslan2616 Жыл бұрын

MRI showed hip bursitis pluslumbar stenosis while regular X rays showed mild arthritis. One thing I changed was getting into the driver's seat of the car by sitting & it made a big difference. I also enjoy following your exercises for knee & hip pain. By chance ; , are any movements to be avoided for osteoporosis?

@cissiescott 5 ай бұрын

Please explain what you mean about getting into the driver seat by sitting. Thank you.

@janthuslan2616 5 ай бұрын

@@cissiescott By sitting first, then swinging both legs in vs the usual extending the right leg in first, then sitting. It has helped tremendously and hardly notice any discomfort now.

@lizb513 Ай бұрын

@@janthuslan2616 I really does and I need to remember to do that! I just forget and dive in, right foot first.

@filomenaestrada4056 9 ай бұрын

Thanks so very very much. This is first time I received advice regarding having pain/ difficulty to stand up after sitting for a while. I have had osteoarthritis for over 20 years. When I get that symptoms while standing up ( after sitting for a while ). ..I keep thinking..because of this pain while sitting...perhaps I am very very close to considering total knee replacement...thanks so very very much for your info and. These symptoms. ...and ur suggestions. For movements. So very very grateful. I am 73 yrs old and being considered for TkR..total knee replacement..soon...thks a lot...oustanding oustanding service u provide. Peace. Filomena Amy Estrada. SF Bay area..east bay. From Alameda CA.

@gerrygizzygarcia2572 9 ай бұрын

My pain is on my right side hip but its also on my right glute close to the top

@mynameisburhanaltintop 3 ай бұрын

I have hip bursitis at the age of 25.it is getting worse tbh , i feel my leg heavy and painful when I walk for little bit. Health system in the UK getting worse, I am still waiting about 9 months to see a specialist doctor .I cant really find the reason also. It started suddenly. I hope it isnt something chronic and cureable

@Bakiligiz 9 ай бұрын

I have bursitis on both of my hips due to overuse. I dont use any positions that you mentioned that may increase pain. At night I sleep only on my back, is there any other positions to decrease pain?

@peggycole7162 7 ай бұрын

I find toe walking, ie. Barefoot walking helpful. It takes pressure off back, knee & hip joints. Feels odd in the beginning, but you'll get used to it. Babies toddlers walk that way, people walk barefoot on the beach like this.

@guitardee1 6 ай бұрын

I cross my legs and do the same thing you described when sleeping. Easier to fix #1, not so easy to sleep differently. I tried the pillow idea but as I toss and turn all night it soon fell off the bed

@sarapoling5204 2 ай бұрын

I have the same issue.. with pillow falling. Then I found there are several different styles of leg /hip support pillows which have a strap that goes around the leg. I have two different styles. Both are very comfortable, not cumbersome and work quite well.

@LauraRONeill 10 ай бұрын

I’m a therapist and so I sit a lot during the day…like, a lot of sitting. Because I’m a woman I sit with my legs crossed often. If they’re not crossed, I do try to keep my knees together so I’m realizing I’ve got that adduction all day. Any tips? Or brands of chairs I should buy lol!

@arthritisadventure 9 ай бұрын

you could benefit from keeping a pillow between the knees or using a yoga block so you become more aware of it.

@joniamakene1630 7 ай бұрын

❤

@luciem5372 6 ай бұрын

Maybe cross your legs at the ankles?

@peggymcdonnell1379 9 ай бұрын

Oh my goodness that’s exactly how I sleep at night. I put a small pillow under my knee during the night. I find myself stretching the leg all the way out because hurting so much. I’ve had a lot of injections that he doesn’t last very long at all comes back.😢

@drusillarensel8089 7 ай бұрын

Going to try this. I need relef from pain everywhere after a fall on ice 11 years ago. Its just been getting worse with age. Thank you so much for all of your videos.

@arthritisadventure 7 ай бұрын

I hope it helps ❤️

@ewagarstecki5445 Ай бұрын

My Burnsitis pain is gone but I have "leftover" pain in my knee, don't know what to do 😕

@LemonPuf 11 күн бұрын

Hip bursitis is absolutely painful when you lay on your side.

@user-jr7fc7lv6b Ай бұрын

Can you have hip bursitis where you have had a hip replacement.

@sandygentry8455 25 күн бұрын

Both hips hurting and I think this may help.

@arthritisadventure 24 күн бұрын

Best of luck!

@saranmarks7682 8 ай бұрын

Help Bursitis in both hips & both shoulders 😂

@haimkfirlavi6882 6 ай бұрын

Very good explanation! I have a lot of pain on side, well surprise im carrying my baby on the left hip all the time, pain on the left. And the leg crossing thing and. Basically everything you said. So for the baby would it help to carry him on the other side! Soon he'll walk and should be easier

@sherrymiller8167 7 ай бұрын

How about fixing it

@allwaystoosweet 2 ай бұрын

Both hips are affected right down to ankles

@hudaj2628 11 ай бұрын

Dr I'm in my 30s had this for over 2 months now I think I injured myself by overuse or lack of stretching/warm ups when working out! how long does it take to recover? been doing PT (they use machines and acupuncture) and some clamshells and light exercise and stuff, pain is still there I'm gaining weight from not doing much cardio! this is depressing

@jessicademaree2441 9 ай бұрын

Hello I’m in the same boat as you.. I was on my best shape doing Orangetheory almost everyday running life was good and then suddenly since January have been dealing with this and it won’t go away. Got the shot got physical therapy everything in going to 9 months is depressing sleeping hurts sittings hurts thinking of walking or going somewhere hurts. I’m thinking of getting the surgery as it’s hurting my lifestyle makes me want to do nothing. I’m 34 , good luck on it hopefully this will be gone soon

@lenagjolaj8871 5 ай бұрын

🙏🙏🙏

@arthritisadventure 5 ай бұрын

Glad you like the video!

@lovly2cu725 2 күн бұрын

i cannot cross my legs, i slept like that last nite

@TheDamlaYagmur 8 ай бұрын

immediately uncrosses legs*

@bellarose6995 5 ай бұрын

How do you test for this

@arthritisadventure 5 ай бұрын

I have progressive assessments in my membership, Adventurers for Life!

@jerseygangel 5 ай бұрын

no one ever says what to do if you have hip bursitis in both hips and a side sleeper.

@sapphireblue1013 5 ай бұрын

This is me. I figured I'll deal with the pain on each side as I keep working on the exercise. And because it hurts so bad to be on my sides, I fall asleep on my back. Then I wake up still on my back and can barely move. 😢

@essanjay8604 Ай бұрын

@@sapphireblue1013 Yes I' the same - back sleeping does help but it's not my natural sleeping position and I always wake up stiff as a board!

@sapphireblue1013 Ай бұрын

@essanjay8604 I find this comforting... sorry for your pain, too. But as I continue to work out and get stronger, the pains are lessening! I'm not out of the woods yet, but I hope to be by the end of the year at least. I'm hoping you're able to work on strength, too. Bless you on your journey to better health!

@meherenow 15 күн бұрын

A full body pillow can help