Greater Trochanteric Bursitis, aka Hip Bursitis Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Stomach Aches After Running 4 Rules to Avoid Pain
Video taken from the channel: Solpri
Avoid Sugar-Free Foods and Gum. Sugar-free foods are a less common cause of stomach cramps when running, but if you are a die-hard gum chewer, listen up. Most sugar-free gums contain sugar alcohols to create a sweet flavor without sugar.
6 You can spot these on the label.How to Prevent Cramps While Running To avoid side cramps, Galloway suggests deep lung breathing. His advice: Put your hand on your stomach and breathe deeply. If you’re breathing from your lower.
Keep your fluid intake small and regular to avoid dehydration. Military.com warns that dehydration is a common cause of stomach cramping during running, especially if you are running for more than half an hour, or running in the heat. Rice University concurs, adding that dehydration while running can cause intestinal cramps, stomachache, and nausea.Torso stretches are good for keeping side cramps at bay. You’ll warm up these muscles to aid with the deeper breathing and avoiding lactic acid build up.
Other abdominal stretches will also be good for your stomach to avoid cramping when running. After about 10 minutes, you’ll be ready to pick up the pace.1. Avoid Fiber. 1 of 7. High fiber foods are beneficial in maintaining a normal transit time for digested products, but try to avoid a heavy fiber meal at least 4-5 hours before a significant distance run.Stretching before you run can also help you to avoid cramping.
When it comes to preventing muscle cramps, monitoring your breathing is helpful. Whether you’re competing in a marathon or just going for a short jog after work, getting a cramp is always something runners hope to steer clear of.Dehydration can cause cramping as well, so do not ignore water/Gatorade during running. Always sip a few swallows at regular intervals if running for more than 30 minutes and in hot temperatures.Taking probiotic supplements can help strengthen your gut and make you less prone to bathroom runs during your training.
A 2014 study showed that 4 weeks of probiotic supplements helped improve.Avoid eating within 30 minutes of starting a run. Instead, sip a sports drink for that final dose of fuel.
Avoid heavy, high-fat meals the day of a long run or race, and possibly the night before. Choose light, lower-fiber foods such as bananas, plain oatmeal, or whole-wheat toast.Here are some tips on how to prevent stomach cramps when running that you will find extremely beneficial: Make sure that you do not eat before you have to run.
When you consume food, the blood concentrates towards the stomach to facilitate digestion. And, when you start running after eating, the blood will immediately rush to other parts of the.Consistent massages during training can help to ward off lots of injuries by keeping muscles aligned and working to their maximum ability. Depleted Magnesium.
Beyond electrolytes one of the minerals most useful in preventing muscle cramps is magnesium.Breathe: Proper breathing can contribute to relaxation of the diaphragm and respiratory muscles. Breathe in two steps and on the third step breathe out – that improves your breathing depth and relaxes your muscles. A deep breath in the abdomen (belly breathing) is especially helpful.
A stomach cramp is a sudden, tight feeling in the muscles of your belly. Learn what causes stomach cramps, how to treat them, and when you should see a doctor.Adequate water intake helps in muscle repair and preventing contraction or spasms, thus protecting muscles from cramping.
Proper hydration while running can help runners to prevent stomach cramps after running. Rapid Breathing – A Cause of Stomach Cramps Another common cause of stomach cramps after running is tight and rapid breaths.A gentle massage on stomach and abdomen will help to relax the cramps of abdominal muscles. Even ice fomentation is useful to relieve pain produced by spasms.
Eat less before running to prevent intestinal pain after running. Eat and drink more of carbohydrates containing products at least one or two hour before you begin to run.
List of related literature:
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from The Brave Athlete: Calm the F*ck Down and Rise to the Occasion |
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from Sports Nutrition for Endurance Athletes, 3rd Ed. |
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from The Inside Tract: Your Good Gut Guide to Great Digestive Health |
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from Beyond Training: Mastering Endurance, Health & Life |
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from Advanced Marathoning |
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from The Art of Running Faster |
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from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition |
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from ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life |
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from Relentless Forward Progress: A Guide to Running Ultramarathons |
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from The Psychology of Concentration in Sport Performers: A Cognitive Analysis |
77 comments
Thank you so much, after doing the exercises for three days I already feel better. Couldn’t get up from low seats, nor could i sleep on the left side and it was very painful to the touch. The secret is to do these exercises dilligently.
Hey Doc how aggressive should I be in doing these excercises. How many and how long should I do these for starters. I got lot of pain in walking.
How can I do any of these exercises with my new hip replacement?
I got hit with sciatica and trochanteric bursitis and the end of last year. It was horrible!!!! The stretches helped.
Got this around 1.5-2 weeks ago. Am still in pain. Are these for people who are in pain still?
I’ve been having hip pains for the last 2 years and my fysiotherapist and doctor never came up with a diagnosis for it. It’s really bothering me during hockey practice, where I have to run a lot. I hope these exercises will help! Thank you for the explanations, they were really helpfull!
Thanks for this video
Hope you can make a program workout for hip bursitis, please?
Thanks
Hi Doctor Jo I can not arch my back very easily, is this part of hip bursitis?
Can there also be swelling of the upper outer thigh with Trocanter bursitis?
Hey Dr.Joe, I’ve recently started watching your videos trying to find any and all relief of my trochanteric pain and coccyx pain. After researching my symptoms, my pain is literally right over the greater trochanteric and is reproducible with palpation, ambulation, and laying on the affected side. Now, in conjunction with this bursitis type pain, I have started experiencing coccyx pain. I had a roll over MVA in October, did not suffer any acute injuries except a grade 1 spleen laceration, but no broken bones/no back, neck pain, and then I had a diagnostic laparoscopy in middle of December, no complications, quick outpatient procedure. After Christmas, I began experiencing the right hip burning/hurting sensation. I honestly thought I was developing shingles, but obviously knew that it wasn’t. It’s gradually worsened over time, and now I am experiencing coccyx pain. I am watching both of your videos looking for relief. I also bought a wedge pillow for driving and working. What are your thoughts on what has caused this? Is this related or after shock of my wreck? I walk a lot at work with great supportive shoes, but I sit a lot as well dictating. My posture could use some help. Unfortunately, due to desk mechanics, it is difficult to maintain proper posture so I’m either leaning back slightly or bent over, putting a lot of pressure on my coccyx area. I guess I am just wondering what is going on and why all of a sudden I have developed these conditions. I haven’t had any physical trauma to that area, besides my wreck, and at that time, I had no injuries/issues. DISCLAIMER: I am not looking to you for a diagnosis (No pressure/No liability), I am just simply wanting to know the differentials that has caused this insidious onset of symptoms/problems. I am just looking for different things I can do at home/conservative approach. How long do you think this will take to improve? 8-12 weeks? Thank you for everything!!
I can’t lay on the floor even in carpet because it just about kills me. I just bought a 2″ thick mat. Will these work on it?
I fell on my left hip 2+ years ago and have had localized pain ever since. The worst is after sleeping, if I sleep on the affected side I wake up sore and my hip/thigh almost feels a numb type of pain:(
Can these exercises/ stretches be done with a replacement hip? Many years after surgery.
Hi Dr Jo. Really useful videos. I struggle with what I think is Per Anserine Bursitus as I get knee pain when walking and can’t really bend my leg but I’ve found that the tightness seems to be in my hips/glutes. Is it a common to confuse hip and knee bursitis, I notice some of the exercise cross over.
Should you be doing these exercises when your hip bursitis is acute or after it gets better? I’m in the middle of a really bad, painful episode. Yuck!
Do I have to do all of them or can I pick like 4 of them and do them every day??
Hi, i have exactly this problem. But i have hip replacement on my right side. Are this starching safe enough? Because i am not supposed to cross the legs etc. I am 45 years old. I am 10 months post surgery. I can run, hike etc.
But when i rotate my leg i can see and feel how THAT big muscle goes over the greater trochanter.
My pain was so bad today I could hardly walk. After doing these stretches the pain is much improved and I can walk. Now I’m resting and icing my hip. Thank you Doctor Jo!!
Do i have to do them on both side or only the side with the pain?
Thank You Doctor Jo. “Greater trochanteric bursitis.” WoW. It was a long search to get here. Looks promising but My pain/trouble feels worse where a tendon, barely covered by skin, crosses this bone. The cord ranges down from there to the outside of my knee, Do you have something for a trouble like that? I am going to do what I can with whichever movements taught here I am able to do.. My Doc said Aspercreme. I think this video will work better.
Excellent explanation and thorough instruction with rationale behind techniques. Easy to follow, which is the most important aspect to success.
Hi Doctor Jo, I just had a Hip Bursitis injection two weeks ago, which is the best exercises to do and how many times a week should I do them? Thanks
Doctor Jo iz this exersize good for me if i dont have cartilage on my knee, what iz good for this problem
and i have hip busitis? faina. thank you
Can these be done while I am having a flare up? Or wait until it has calmed down?
How many times per day would you recommend doing these exercises? I don’t want to either do too much or too little. I have always thought it was just arthritis, but your description of bursitis sounds a lot more like my problem. Looking forward to seeing improvements. Thanks
Thank you for helping I need this I got very bad hip but this helps
Can greater trochanteric bursitis cause a grinding/joint rubbing feeling on the outside part of the hip? Happens most when I take a step, and seems to flare up after I hike/climb. I’m trying to pinpoint what’s wrong with my hip but I think regardless these exercises should help strengthen my overall hip area in general!:)
I had double hip labral tear from sports injuries and this is hitting the spot that hurts every single morning when I bend over to pet my dog. Thank you so muc. I was wondering do you know why my shoulders pop whenever I raise them? It’s literally every time I raise them I use to box and have a lot of wear and tear but I feel like I don’t even wanna try to lift weights or do anything cause the popping and snapping is so constant makes me feel fragile
So my hip bursitis is pretty bad and has gotten considerably worse over the last 10 Months or so. Can’t even walk a block without being in excruciating pain. Because of the hip bursitis I now have issues with my SI joint which now causes pain in most of my leg. Will these stretches help with the SI joint pain as well? I’m scheduled to get 2 more cortisone shots this coming Monday. Wish I didn’t have to.
Anyone else out there experience the SI joint pain as well and how did you deal with it?
Each time I sceaze I feel my si joint burn since it’s thinned down
Thanks for the great exercises. Is walking good or bad for hip bursitis?
Thanks for doing this video. I have hip bursitis on the right side, do I do exercises for the right side only one should I do for both side?
I love your exercises I do all of them when I wake up in the morning I have lot of pain to walk till I do the exercises my left side bothers me a lot for walking right is fine can you recommend some exercises to get rid of the pain I will be very great full thanks
I’m so happy I found these videos! I’m in so much pain with hip bursitis and have some relief after doing these exercise!! Thank you
Hahaha if I only could!!! I need a hip replacement I have no mobility in my right hip to stretch where I need:-(
What a great video. The other day I did a hard sprint workout and last night I started having this severe hip pain in areas you pointed to. My question is should I do the stretches first until sharp pain is gone then add strength ones or do both stretches and strength right away?
Is it a good idea to put a lot of pressure using a lacrosse ball on the specific tender spots? (tender/painful when pushing in with fingers or ball etc). My intuition is to do this, but I’m not so sure now if it’s actually just inflammation. I was thinking I was “breaking up” something that shouldn’t be there.
I fell off my skateboard and landed on my hip earlier and cant see a doctor because corona virus, I can barely walk at all I hope its not fractured or anything
Thank you for doing this video. Are you only supposed to do the hip that you have the bursitis or do you do both hips? I have bursitis in my right hip and wondering if it would be a good idea to do right and left hip exercises?
How many days does it usually take to see an improvement in my pain when i do these exercises every day?
Great video, but how do I find your other videos. I am interested in several that you mentioned and cannot find them.
for me strength and flexibility is not the problem…i’m very flexible and strong in all areas…using a ball deep into the area is the only thing that helps i just wonder if the pain will ever heal?
Where did you get that purple pillow? Looks like it would be great support for my neck.
Hi Dr Jo! I broke my hip 9 weeks ago and it was repaired with screws. I’m having a difficult time with my recovery and I’m only 57 yo.
I do the strengthening exercises the PT taught me at home but I’m wondering if there are any other exercises I could be doing to help things along.
Appreciate your feedback!
Is bursitis the horrible pins and needles pain in the side of the hip area?
If lesser trochanter bust..which exercise I must do plz advise
Can I do theses exercises lying on my side where the bursitis is? Or do I do one side for now till o see change?
Thank you so much! I’ve had hip bursitis on the right side for 15 years. Now that I’m 60, it’s gotten worse and my knees are involved. All your videos are helping. Especially that kneecap wiggly thing!
Always go to Dr Jo for good tips on stretching. So much better than other YouTube Doctors.
I’ve a question. Prior to childbirth (he’s 2 now) I had no issues. After bub was born I suffered chronic back pain, mris & blood tests found raised esr and crp levels & mri found significant wear on SI joints. I began seeing a rheumatologist who feels I have ankolysing spondolitis, however I’ve struggled with arthitis pain in my ankle joints & fingers. About 8 months ago I got severe hip pain & a US showed bursitis in my hip. I carried on for a few more months & then caved & got the cortisone injection in the hip & it killed, I couldn’t walk for 2 weeks, but awhile later the pain went away. I was pain free from early December to just yesterday when I awoke & the pain was back again!!
I believe I can’t get another shot until 4-5 month mark (my Dr said!). I want to try these exercises (I did start some exercises my physio gave previously before I got the shot but maybe didn’t do them long enough, but they didn’t seem to help).
My question is: if I have a underlying health condition (ankolysing spondolitis, a form of autoimmune arthritis) will these still help? Will doing these be as effective for me as they would be for someone who doesn’t have a arthritic condition?
Or will they not help because my arthritis is causing my bursitis?
Please help! Thanks!
Beautiful stuff Dr. Jo. Cut my pain in half. Thank you for sharing. JP
Wow! Thank you!
Sooo… I have pain in the bursa you describe as well as in the band on the outside of the hip on my right leg. It’s also so weak I have problems walking up and down stairs. I watched this video as well as the gluteus video. It’s very similar:-)
So I need to both stretch all these parts AND strengthen the gluteus? In any specific order? I realize I have to be careful. I have EDS and tend to injure myself by doing too much. But I have to do something…
These are some amazing stretches. I feel relief from just 1 round. I think my bursitis come from weakness due to multiple child births.
Excellent video. So clearly demonstrated and explained. Thank you very much Dr Jo!
I liked the style of these exercises.please let me know if I should repeat these exercises on both sides.as I have pain on one side so not very sure what I suppose to do.looking forward for your response as I am going to practice every day thanks
Great video thanks for sharing this hip exercises, Dr. Jo!
Just Joined your membership…I really appreciate your videos they have transformed my physical health in many ways in the last 6 months from doing your stretches and excercises. I have also learned so much about muscle anatomy and how to identify the cause of certain ailments.
Infinite Love & Gratitude to you Dr. JOE ❤♂️
Oh my god I did d clamp and I heard 3-4 times clunk noises and continued until it stopped but now it burns yicks
Got rid of my hip problems ( arthritis or bursitis, or both, they don’t know). by sleeping with an elongated pillow between legs
I never sit like you do in vidio..or cross cross.I instead sit on knees..even when I was going to Y and swimming and trying to stretch did it change.What exercises for this?
Hi I’m really ebjoying your videos and they’re very clearly demonstrated. Can you please tell me if this is good for patients with ehlers danlos syndrome? Whenever I abduct/adduct my legs there is pain in my greater trochanter region and there’s a snapping noise sometimes followed by a pop or thunk. It’s quite loud and people hear it, but also I get a bit of inflammation from it. I had arthritis in my 20s from my knees always doing the same thing. Can physio that treats bursitis help arthritis as well?
I found out I had it in December 2019. Omg, the pain while trying to sleep was awful. I toss and turn so much to the point I wasn’t getting enuf. I felt tired and it came from the leg down to the ankle. It has days it feels like pain free sorta to days your hurting and cussing like a sailor. I have cry over this to the pain being so bad I wish my leg was cut off. Then the stiffness started, getting out of the truck or car, out of bed, off the couch and I ended up using a cane some. I am taking therapy for it but the stiffness is still there. I walk like I am in my 70’s going up the steps when I am only 41. I am wondering is this what I have to live with? Can’t take the shots cause I am allergic to steroids. I had a cuff tear in the arm and that leg hurts more then that ever dare too.
by far the best youtube physical/medial advise ever. totally pin pointed my issues and I am feeling relief after only a few sessions. thanks!
Wow! Thank you for posting this video. Among other issues, I have been dealing with this type of bursitis for probably 20 years. I’ve been to several Physical therapist and never once was I given a comprehensive program to help alleviate it. I have arthritis all through my spine, SI joints and hips. I definitely will give these stretches and exercises a try. I’m always kind of afraid to do too much for fear of it flaring things up and making my daily pain worse. I see you also have a video about hip pain when side sleeping. I sometimes es can’t sleep on either side due to pain so I’ll definitely check out that video.
Are you saying to do ALL of these every day? or, cycle thru on different days? How to actually use this?
I have been going pretty hard at the gym for almost a years doing lower body 3 days a week and now I feel I’ve injured myself hurts in the area you describe however a little more toward the back of the hip/glute as well as the tendon that attaches the lower glute to the femur bone and a tendon in the front of the hip
I had a rod placed and then removed 30 years ago on the affected side so have trouble stretching it I hate to lose all my hard work and have rested for 2 weeks without much relieficing and heat help but I have to work so am limited to before bed to apply these
Any suggestions?
I have been complaining about this pain to my GP about this pin for 20 years. High pain level when I sleep on either side 8” lower than the hip joint. Is that the bursa or fibromyalgia as I’ve been told? Only hurts to sleep. Although have back pain too and a weak core due tobeinginbed for other maladies
Thank you for the video. Do you do exercises on both sides, or just the hurt side. It makes sense to strengthen both sides
I have been diagnosed with this twice, in 2017 and recently in September. PT got me back to normal the 1st time, so when I started having the pain again this time it was very severe, came on after a run. Started doing the previous PT exercises, mostly the same ones you demonstrated except for the planks. Did not help so I go to an ortho doc, 1st get a steroid shot (wasn’t effective at all)get 6 more weeks of official PT, pretty much the same exercises, only slight relief, not enough to resume running. Go back to doc, another steroid shot (slightly diff location) and told to continue excercises. Some relief however on work days (I’m an RN, very demanding, no spare time for me)it all comes back. What am I to do?
Side sleeping, worn shoes, and “side sitting” (sitting down sliding into the chair on the inflamed hip side) triggered a terrible bout of hip bursitis. I tried to keep using the joint and applied some heat, and it became so very much worse, to the point of barely being able to walk or sit or get up or out of bed.
Once the bursitis condition was known, I stopped all inflammatory foods (sugars, grains, caffeine, processed foods) and ate anti-inflammatory foods (homemade chicken broth mainly) and supplements (codliver oil and Vitamin C, etc.), applied a cold pack twenty minutes every four hours, and rested the joint. I was basically pain-free in 24 hours with NO pain meds.
The 1st stretch really helped.
I can’t put the pressure on my hip to do the plank?
But thank you so much for this video!
Thank You So Much, it’s been like achy and stiffness and was painful and hard to sleep but once I’ve found out this the pain is gone and relief the stretch really help thank you
This condition sounds exactly what I have been dealing with for over a month. I have not seen a dr yet because I was hoping it would just go away. Can this also cause severe calf pain that makes it hard to bend and straighten your knee? It feels like a constant Charlie horse behind and below my knee. I have tried googling with no answer to calf pain being included.
Where can I buy that band from? I like the different sizes. I had a lot of spasms when flying on a plane. PAIN having to have yourself buckled in a seat was a 10 level pain! It was crazy! My knee cap on the side began throbbing and couldn’t use it for 3 days, where I stayed in bed on medications. I was active walking and working out prior and loosing weight. I’t depressing! Stretching didn’t even help. My core is pretty strong. I do crunches slowly to use my body weight for a resistance training bout doing a slide plank I haven’t done.
I have hip trochanteric bursitus/arthrithis. my cleaning job entails walking about 5 miles/12000 steps around a factory on a concrete floor. Although i stretch, pain frequency is increasing. I guess the obvious question is does the job exacerbate the condition and should i switch jobs?
Does this help with bursitis caused by a autoimmune/arthritic condition?? I’m 25, have bursitis in my left hip, i’ve had the cortisone injection but it didnt help!!!
Can I do these exercises on my bed as I can’t get down to floor