Saturday, February 14, 2015

Bursitis hip pain

“Bursitis of the hip is inflammation of one or both of the bursae (plural of bursa) found between the hip bone and the muscles on the outside of the hip. A bursa is a fluid-filled sac that cushions and lubricates areas of the body where friction is likely to occur. “ Link

I still have some, but much better than a year ago.  I don’t do a lot of stairs (2-3 years ago I was doing stairs for exercise), but can do it almost pain free.  I had physical therapy last spring, and continue to do a few minutes of those stretching and strengthening exercises most days.  I’ve lost 15 pounds, which really help, and am exercising on a stationary bike. If I wear high heels it is usually only an hour or two on Sunday. Ice packs are really useful if you do much exercise.  Cuts the inflammation.

“To prevent and ease hip pain during work, play, or daily activities:

  • Reach and stay at a healthy weight.
  • Wear well-cushioned shoes, and avoid high heels.
  • Walk up and down stairs one at a time, leading with your strong leg when you go up stairs or curbs, and with your weaker or sore leg when you go down.
  • Warm up before activities.
  • Avoid activities that make one side of the pelvis higher than the other, such as running in only one direction on a track or hiking or doing yard work sideways on a slope. Keep your hips level.
  • Sleep on your uninjured side with a pillow between your knees, or on your back with pillows beneath your knees.
  • Stretch after an activity, when your muscles are warm.”

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