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← Return to Managing Hip Bursitis Pain
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Bones, Joints & Muscles | Last Active: Jul 22 6:26pm | Replies (123)
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I’ve had hip outer hip pain for about 6 months now. I found out that my bike seat was not adjusted properly combined with doing hip flexion exercises with bands. So pain was “self inflicted”. I opted out of steroid injection offered by doctor and working with a PT. Most of the work is stretching and a bit of strength moves. Once pain is gone, or at least greatly reduced, they will start more strength exercises. I’ve reduced my bicycling and when I go now, keep high cadence (less torque) and proper bike fit. Feeling better each day. When have a flare up, take Motrin and ice.
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Thanks @trimomlewis, I'm glad you are feeling better. Motrin and ice are a great combination, and not habit forming!
I spin about 5-6x/week. I have a 40 minute HIIT routine I like. Keeps my CV system in shape.
I had my left shoulder replaced last August and followed a rehab plan similar to what you describe. First, I spent one month with a PT to re-establish range of motion, flexibility. After that, we started working on strength, very slowly. I'm almost 6 months post-op now and feeling great. Recovery from all joint replacement surgeries, especially the shoulder, is a marathon, not a sprint. The best thing to have is patience for the process. It works.
I recently started seeing a therapist twice/month for dry needling (DN)/cupping, especially for my lower back and glutes, hamstrings, and upper back. DN works well for me. But by itself it's not enough. My therapist has shown me strengthening/stretching exercises I can do to complement and extend the effects of DN.
Not everyone is suited for DN. Fear of neddles is pretty much a non-starter. Although the needles are approx the width of a human hair. I mostly feel when the muscle "twitches" - more like a cramp - and then releases. Once in a while, it feels like a needle and hurts, but that's just part of the process.
Joe