Whether your hip pain is due to arthritis, bursitis, etc, the sore joint can cause pain during the simplest activities. If you have hip pain, you may need to alter your exercise routine. Exercises to avoid whilst experiencing bursitis include a variety of cardiovascular, strengthening and stretching exercises. They are as follows.
1. Cardiovascular Exercises
Cardiovascular exercises, although, can be beneficial for bursitis. But you must ditch any drill that places a significant amount of stress on the hip joint. Such as that of running or jumping. You must also duck gym sessions that include a chain of bending session at the hip joint. This comprises of climbing stairs, steppers, rowing machines and cycling.
2. Strengthening Exercises
One must elude any strengthening labor that put needless stress on the hip. For example, lunges and deep squats, as they ask for a repetitive movement at the hip joint. Besides, refrain from using any exercise gadgets that ask for bending in the hips.
3. Contact Sports
The hip joint is particularly vulnerable to injury during sports that need excessive twisting acts. Golf, tennis, basketball, and soccer comes under this very category. Also, you must avoid any contact sports that could result in a direct blow to the sore joint. Contact sports include football, rugby, and wrestling.
Avoid stretches that demands you to spread your legs wide open or bend forward at the waist, such as toe touches. If you experience pain while lying on your side, avoid the same right away. For example, side-lying leg lifts may irritate the joint as your hip bone presses into the ground. Avoid stretches that instruct bringing the knee past hip level. Besides, swinging the leg across the body must be.
5. Sitting all day
You may not think sitting is an exercise, but your position is training. Sitting keeps your hips in a flexed posture all day, every day. Your muscles begin to suit to holding this position, just as your chest might adapt to the strain of a bench press. Also, your hips will conform as if the seated pose is the default pose. And this can cause not just hip stiffness, but pull on your low back and hamstrings when you’re standing. That’s not good at all.
Exercises such as crunches, like the leg press, involve hip compression. This further shortens the muscles in the front of your hips and contributes to hip tightness. And this may lead to hip bursitis if not taken care of.
7. Avoid High-Impact Activities
Running and jumping can worsen hip pain from arthritis and bursitis, so it’s best to stop them right away. Walking is a better choice rather, and is suitable.
When To See A Doctor For Hip Bursitis?
It is advisable to see your doctor if you experience any of the conditions listed out below along with the usual symptoms of hip bursitis.
– Sharp or shooting pain
– Excessive swelling and rashes
– Persistent pain for 1 to 2 weeks
– Unbearable pain in the hip