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Although I do a lot of walking in the summer (5-6 miles a day in short segments) I also do a lot of sitting in lectures and programs. Sometimes it takes several blocks to get the kinks out when I start for home. So I finally decided I'll need to break a very bad habit--sitting with my right leg crossed over my left knee. Yes, as always, I researched it, and was horrified to read all the back, neck and leg problems that causes. That's why your hairdresser always (at least mine) tells you to uncross your legs when you're getting a hair cut. Really throws everything out of alignment. But breaking a habit of 60+ years is very hard. Now, I'm only 12 hours in to this new life style change--hope it helps. My FB friend Debbie says that she gave it up after years of pain, and it was like a miracle!
When seated with your feet flat on the floor and both buttocks in contact with the chair, the force of the position is applied naturally and equally to the lower body.
However, when sitting with the legs crossed, all the downward force is applied to only one side of the lower body, concentrated on one half of the buttocks, the sacroiliac joint and the hip socket. http://www.sciatica-pain.org/sciatica-from-crossing-legs.html
http://www.mckinley.illinois.edu/Handouts/patellofemoral_pain/patellofemoral_pain.html
Cross-legged sitting resulted in a relative elongation of the piriformis muscle by 11%, compared to normal sitting and by 21% compared to the length of the piriformis when standing. It should be noted that the leg that was crossed over top of the other was resulted in the greatest elongation. The leg crossed over the top is in a position of
relative hip flexion, hip adduction, and hip external rotation. http://www.damienhowellpt.com/pdf/crossed%20legs.pdf
“Hip bursitis may involve pain on the side of the hip, often radiating to the thigh. The hip area may be painful to the touch. Although range of motion of the hip may appear normal during the physical exam, the symptoms of trochanteric bursitis may be exacerbated by lying on your side, walking (especially uphill), climbing stairs and standing up from a seated position.”
Physical therapy is making a difference, but slowly. I can now walk downstairs without pain, but walking upstairs is still an effort. I think I’m walking faster, but still limp. The exercises are for strengthening the core so that I don’t reinjure anything, and for making the left leg stronger, because apparently the right was doing more than its share, thus causing the inflammation.
Based on the pain, I realize this had gradually been coming on for years, but because it would go away when I stopped whatever aggravated it, I didn’t give it much thought. In mid-December, after a vigorous day of up and down stairs in various buildings, the pain just never stopped.
Sometimes my bursitis aches; other times I don’t feel anything. Bursitis is an inflammation of the bursa, and can happen just about anywhere you have a joint. Advil will knock out the pain, but it is not recommended for those of us who take blood thinners, nor is turmeric. I keep a Thermapac in the freezer and sometimes sit on it. This comes from Healthbeat, Harvard Medical School.
The following activities are gentle on knees and hips. You can combine these exercises to create a routine lasting 30 minutes or longer:
- Floor exercises (abdominal curls, crunches, push-ups, or leg lifts)
- Resistance training with hand weights
- Gentle yoga
- Swimming
- Exercise ball routines, including stretches, abdominal curls, or leg lifts
Water exercise offers particular benefits because:
- The water supports your weight, reducing stress on your joints.
- You can try out exercises before doing them on solid ground.
- An 85° F pool is comfortable for exercise and soothes joints.
- You can increase range of motion and endurance without strenuous effort or joint pain.
“Bursitis of the hip is commonly mistaken as a hip-joint problem. In reality, however, it is a problem well outside of the hip joint. A bursa is a tiny fluid-filled sac that provides a gliding surface for adjacent tissues, such as the muscle, fascia, and tendon tissue over the bony prominence of the femur bone at the outer hip area. The bony prominence is referred to as the trochanteric area of the femur. This is precisely the area that most commonly develops bursitis of the hip.”
http://www.onhealth.com/hip_bursitis_treatment/views.htm
“Hip Bursitis causes pain on the side of the hip, which makes it uncomfortable to lay on the affected side. Bursitis is inflammation of a 'Bursa', which is a small sac of fluid. The function of a Bursa is to protect other tissues from compression and friction, but too much stress, or a direct blow to a Bursa can cause it to become inflamed. The medical term for the Hip Bursa is the 'Trochanteric Bursa', so called because it is located over the 'Greater Trochanter' of the thigh bone (the bony lump on the top of the outside of the thigh bone). Its job is to prevent friction between the Greater Trochanter and tissue called the Ilio Tibial Band (ITB).”
“A person suffering from Hip Bursitis will have pain over the area of the bursa, but in severe cases it may radiate down the leg. The pain will usually be brought on by hip movements such as walking, running, and climbing stairs. The physiotherapist should be able to diagnose the condition through manual tests, but it can be confirmed by an ultrasound scan.”
http://www.physioroom.com/injuries/hip_and_thigh/trochanteric_bursitis_full.php
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