15 Guidelines to help you Avoid Stomach Cramps When Running

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.

I got hit with sciatica and trochanteric bursitis and the end of last year. It was horrible!!!! The stretches helped.

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!

Hi Doctor Jo I can not arch my back very easily, is this part of hip 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 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:(

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.

Do I have to do all of them or can I pick like 4 of them and do them every day??

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!!

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.

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

Can these be done while I am having a flare up? Or wait until it has calmed down?

Thank you for helping I need this I got very bad hip but this helps

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

Each time I sceaze I feel my si joint burn since it’s thinned down

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’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 ��

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?

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

How many days does it usually take to see an improvement in my pain when i do these exercises every day?

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?

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!

If lesser trochanter bust..which exercise I must do plz advise

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!

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!

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…

Excellent video. So clearly demonstrated and explained. Thank you very much Dr Jo!

Great video thanks for sharing this hip exercises, Dr. Jo!

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

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?

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.

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.

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?

Thank you for the video. Do you do exercises on both sides, or just the hurt side. It makes sense to strengthen both sides

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.

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 ��

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.

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!!!