Trochanteric Hip Bursitis Syndorme & Pain – beat it and recover
This is a very common running injury and in this article we cover exactly what trochanteric hip bursitis pain is, what causes hip bursitis syndrome it, how to beat it and get back running and exercising.
When people talk about Trochanteric bursitis syndrome, they’re talking about ‘hip bursitis’, you might hear a number of similar phrases and they all mean the same thing, that the hip bursa has become inflamed due to overuse.
So what is a bursa and how does it become inflamed to cause bursitis?
Barsa are found all around the body, they’re basically small sacks of fluid that act as cushions between bone (such as your hip bone) and soft tissues like muscle. They act like anti friction devices to stop any harm ti your muscles when they move over your bones.
Due to this essential job, it’s very common for the bursa themselves to become inflamed and painful.
What are trochanteric bursitis symptoms?
- Pain at the outside of the hip white running or immediately afterwards.
- The same pain lasts for days after it’s first felt in the hip.
- Pain is felt down the outside of the leg (see the image above).
- The area in the diagram is sore to touch or press.
- It’s painful when walking hills, climbing stairs or sometimes laying in bed at night.
What causes trochanteric bursitis?
Causes of trochanteric bursitis in runners can be:
- Weakness is surrounding muscles – glutes and TFL muscle.
- Foot strike technique – striking with the back or mid part of the foot can contribute.
- Leg length – having different leg lengths is a common of hip bursitis.
- Uneven surfaces – rocky and uneven surfaces can engage your muscles in ways that they aren’t used to resulting in injury.
- Overtraining – increasing you run length too quickly or not allowing muscles to rest and repair adequately.
If you’re a runner, we’re going to show you how to heal and prevent getting this injury shortly.
What is the best treatment for hip bursitis?
The main way to treat this condition is to rest and reduce the inflammation of the bursa that’s causing you the pain. Once you’ve reduced the pain, you can then start working on the cause of the injury by strengthening the surrounding muscles, this is essential to not become injured again.
Here’s how to treat Hip bursitis or Trochanteric Hip Bursitis syndrome to reduce the inflammation and pain that you’re probably experiencing:
- Ice – when you’re still feeling the pain, icing the area 2-3 times per day can help reduce inflammation and speed up healing times. You don’t need to apply the ice for any more than 20 minutes.
- Rest – it’s important that you minimise use of your hip bursa, definitely don’t continue to train and try to minimise movement until the pain subsides.
- Anti Inflammatories – Use can use these in the short term for immediate pain relief from bursa inflammation.
- Foam rollers – Foam rolling as well as stretching your IT band can help.
- Develop your muscles – Once the initial pain goes away, begin strengthening your glutes and performing exercises such as ‘the clam’ to strengthen your hip abductors.
- Gait analysis – wearing the correct shoe that suits your gait can help prevent future injuries.
How long does it take for hip bursitis to heal?
It can take days to weeks for hip bursitis to heal. The answer depends on the severity of your injury and how well you’re able to rest.
Performing the treatments above can really speed things up and during the initial phase of injury always remember rest, rest, rest.