Pain in the hip can throw a wrench into anyone’s day. While acute hip pain may stem from a sedentary lifestyle, chronic hip pain is often a symptom of several conditions, including arthritis, injuries, or bursitis. Athletes who move their hips in all directions, like gymnasts and dancers, can easily injure their hips and experience hip pain. The most common way to treat hip pain is via rest and physical therapy.

Hip pain can make everyday activities, such as walking up stairs or bending down to tie your shoe, feel like a chore. It doesn’t have to be this way because you can take control and manage hip pain with a few simple lifestyle modifications. Depending on the cause of the pain, ice, stretching, exercise, and strength training, among other things, may alleviate pain. If the damage is so severe, your doctor may recommend hip replacement surgery. If the damage isn’t as severe, experiment with the following tips to help relieve daily hip pain.

Stretch To Ease Stiffness

The American Academy of Orthopedic Surgeons (AAOS) says that stretching the muscles can help restore range of motion and mobility. A great way to ease stiffness is to stand with your left hand against a wall or hair for support. Cross your left leg behind your right and lean your upper body to the right, pushing your hips to the left. You should feel a stretch alone gate outside of your hip and oblique. Hold this stretch for 30 seconds and then release. Repeat for a total of four times and then do the same on the other side.

Cool Inflammation With Ice

Icing your hip joint can help reduce inflammation in the affected area, which may reduce overall pain. Wrap an ice pack in a towel and apply it where you feel the pain. Hip pain can also result from lower back tightness, so ice the lower back as well. Aim to ice these areas for about 10 to 15 minutes, up to four times a day. A great time to ice is right after you exercise to help reduce pain or swelling.

Use Heat For Arthritis Pain

If arthritis is the cause of your hip pain, warming up the joint with a heating pad, hot bath, or hot shower can help soothe the joint. Heat helps to increase blood flow to the injured area, which promotes healing. This method of pain management may also improve your workouts, especially if you lie on a heating pad prior to exercising. Check with your doctor first to see if you have bursitis, as heat can aggravate a recent injury.

Start Your Day With Exercise

Exercises that both stretch and strengthen the muscles that support your hips can increase range of motion and reduce pain. Bridge pose, for example, is one exercise that the AAOS recommends to reduce hip pain. It helps strengthen your gluteus muscles and hamstrings, while simultaneously stretching the front of your hip. Lie on your back with your knees bent and your feet flat on the floor about six inches from your buttocks. Your fingertips should be able to touch your heels. Press your palms into the floor, engage your glutes, and thrust your hips up toward the ceiling. Tighten your core and make sure not to arch your back. Hold this position for about five seconds before lowering back to the floor. Start with one set of 10 and then build up to two or three sets. 

Work Out In Water

Certain movements, especially cardiovascular training, can be hard on the joints. An elliptical machine is a great option for people with knee pain, as it doesn’t have the same impact as running on a treadmill. For people with arthritic hip pain, though, water exercises are encouraged. Swimming or engaging in water aerobics are both low-impact exercises that you can do without hurting your hip joints. 

Listen To Your Body

Exercise can help relieve your hip pain, whether you believe it or not. When is that pain a sign that you should stop exercising? Health experts state that it’s normal to feel some soreness the day after working out, but it shouldn’t linger or worsen. If you experience sharp or shooting pain during an activity, stop doing it immediately and talk with a doctor or physical therapist about it. 

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Inflammation of the bursa is referred to as bursitis. The bursa is a sac filled with fluid, which helps lubricate and provides cushion between the bones, muscles and tendons. When the bursa becomes inflamed or infected the collagen like fluid is affected, causing pain in the area of movement. Bursitis commonly occurs in the knee and elbow areas, but it can develop in other places like the hips, shoulders or ankles, as there are at least 160 bursae in the body. The pain and swelling that comes with bursitis is typically mild; however, it can also be severe and consistent. The inflammation can make it painful to support body pressure and certain movements. Anyone can experience bursitis, but it is typically seen in adults, especially those over 40.

What Causes Bursitis?

Anytime you persistently engage in physical activities, for everyday life or in sports, it can take a toll on the health of your joints and bones. Repetitive movement is the most probable cause for bursitis. Consistent motions or holding positions for long periods of time can irritate the bursa, which causes inflammation. Sitting on hard surfaces for long durations, excessive kneeling, throwing a ball repeatedly, or even constant exercises can cause bursitis. The other causes are mainly related to trauma incidents, but age can also play a role in bursitis.

• Injury
• Excessive movement or pressure
• Infection (entering the body by injury of skin such as scrape, insect bite, or staph Infection)
• Pre-Existing conditions (rheumatoid arthritis, gout, psoriasis, thyroid disease and scleroderma)
• Overuse of the body
• Constant stress of body parts or movements (overuse of the body)
• Certain sports (baseball, golf and tennis are the more common ones)
• Incorrect Posture
• Strenuous activities
• Wearing improper gear while exercising, training, running etc.
• Age (bones become more brittle as you get older, decreasing the strength and endurance of them)

Natural Remedies

Dietary Change

It’s common for those who have bursitis to treat the condition at home with the use of natural remedies. The body is capable of healing itself as long as you give it what it needs. Eating foods like bell peppers, flax seeds, spinach, kale, tomatoes, broccoli, beets, chia seeds, walnuts, ginger and turmeric all help reduce inflammation in a short period of time. Sugar, coffee, alcohol, dairy and white flour products are foods that contribute to inflammation the most. In order for your body to heal itself, it’s best to avoid the things that cause inflammation.

Use Protection

Protecting the area that’s affected by bursitis is important to avoid further complications. In some cases bursitis stems from infections, so it’s best to keep it protected as best as you can. You can provide relief from bursitis by using things that provide assistance like canes, crutches, compressions, pads, and wrapping the affected area.

Ice Packs & Elevation

Ice packs are always ideal when it comes to treating issues related to bone and joint health. Cold compressors can help reduce the initial swelling and pain. It’s best to ice the body part for at least 15 minutes a day, repeating as needed. In combination with icing the affected area, elevating the body part can be beneficial because it helps promote better blood circulation.

Bath Soaks

Bath soaks can be physically therapeutic, especially for conditions like bursitis. Baths relax the muscles, helping to eliminate aches and pains. Adding sea salt, vanilla extract, essential oils like lavender and mint, or even apple cider vinegar can help soothe the body.

Physical Therapy

Any type of physical therapy can help recondition the way the bones and joints function and aid the ability to use them. Attending physical therapy can help rehabilitate the bursa. After allowing the body time to rest, it’s important for it to also remember its functions. Hydrotherapy is one the best types of physical therapy. It involves doing exercises in specific temperatures of water, using the water’s energy and therapeutic properties to help heal and recover. The pain is less intense when exercises are done in water.

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Mosby’s Medical Dictionary defines bursitis as an inflammation of the bursa, the connective tissue structure surrounding a joint. It can appear in shoulders, elbows, knees, ankles, buttocks, hips and/or thighs.

Bursitis is also known as Housemaid’s Knee, Miner’s Elbow, Weaver’s Bottom, and more commonly Rheumatism.

Causes and Risk Factors

Bursitis may be precipitated by arthritis, infection, injury, or excessive traumatic exercise or effort.

Repetitive motion is a significant contributor to the development of bursitis. Some examples of repetitive motion are:

• Excessive kneeling
• Leaning on elbows for long periods of time
• Prolonged sitting on hard surfaces
• Lifting something over your head repeatedly

Risk factors are:

• Age
• Pre-existing conditions such as diabetes, gout and rheumatoid arthritis
• Occupations such as musicians, carpet layers, tile setting, etc.
• Hobbies such as playing a musical instrument, playing sports with repetitive motion (e.g., tennis, golf, baseball, swimming)

Symptoms

Bursitis, like every other disease, denotes the whole body is out of sync. Bursitis may simply be the epicenter (central point) of distress, but the whole body is in distress due to being acidic and having low mineral and oxygen levels.

Symptoms of bursitis include:

• Pain
• Achiness or stiffness
• Swelling
• Loss of joint movement
• Tenderness in the joint, even without movement
• Redness in the skin surrounding the joint

Healing Options

Like all other degenerative diseases, bursitis can be healed naturally. Taking prescribed medication or prescription drugs for bursitis will only complicate the disease as drugs don’t heal any disease nor do they help the body. Drugs only mask symptoms which are sensors stemming from the root cause of a disease.

Physical therapy and strength-building exercises can be very helpful, too, especially around the affected joint.

Individual herbs good for assisting in the healing of Bursitis include anti-inflammatory herbs, i.e. Meadowsweet, Willow Bark, Balm of Gilead, and Woodruff. Other good herbs include Sassafras, Devil’s Claw, Burdock Root, Yucca, Manjistha, Comfrey Root, Safflower (Safrron), and Guaiac.

Topical healing salves can help in healing from Bursitis. Christopher’s Cayenne salve and ‘Sore No More’ are good choices.

There are also several good essential oils that offer therapeutic value in healing from Bursitis: Eucalyptus, Peppermint, Spearmint, and Wintergreen. First, rub on some botanical oil as a carrier (olive oil, jojoba oil, sweet almond oil, etc.). Next, rub in a few drops of an essential oil and massage the area where the bursitis is present.

Dietary Intervention

Diets rich in meat, dairy, refined grains, refined starch, processed food, soft drinks, sugar, and salt can contribute to the development of bursitis. These foods can be highly acidic, which irritates the bursae.

An alkaline-based diet can offer relief. It is rich in:

• green, leafy cruciferous vegetables
• fruits
• seeds and nuts
• whole grains

An all raw-food diet for approximately 3 weeks can kick-start your system. After the initial 3 weeks, consider switching to a vegan-based diet as a permanent diet. However, this vegan-based diet should be 75% raw and 25% processed (vegan).

Daily consumption of vegetable juice will really help your body to heal. Vegetable juice greatly helps the tissues to throw off stored toxins.

The best beverage you could drink to heal from Bursitis (or any other disease) would be water, preferably alkaline water. Water is a natural lubricant and solvent. It greatly helps to dissolve mucus in the body.

Great herbal teas that can assist in the healing process of Bursitis include Devil’s Claw, Burdock Root, and Sassafras.

Black Cherry Juice Concentrate is something I recommend for the healing of all joint problems, including gout. This juice should be diluted with water however as it is very concentrated. Black Cherry Juice once daily should suffice in the healing regimen.

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