A radiating pain down the outside of your thigh may indicate a case of trochanteric bursitis, the most common form of hip bursitis. It occurs when the bursa located over the point of the hip known as the greater trochanter becomes inflamed. A bursa is a small, fluid-filled sac that protects tendons and helps reduce friction between the bone and tendon. The Pain Clinic finds repetitive motion and overuse, most often sport-related injuries, as the main cause, although it can be diagnosed in overweight women with degenerative spinal problems, as well. Hip bursitis can be a chronic condition, but there are things you can do to reduce inflammation and prevent irritation of the bursa.
Step 1
Rest your body. Overuse of the hip joints can easily inflame the bursa in your hip joint and taking periodic rests from an activity you know aggravates your bursitis injury may ease the inflammation that irritates the bursa. Whether you rest in between bouts of physical activity or start taking it easy as a matter of routine, the rest will help prevent inflammation that can cause hip bursitis.
Step 2
Change your exercise routine. The National Institutes of Health website lists only one way to prevent hip bursitis: avoid repetitive movement whenever possible. In some cases, your routine can be modified to refrain from participating in activities that irritate the bursa over the greater trochanter. Athletes, however, may not be able to avoid repetitive activities.
Step 3
Warm up your muscles and joints. Properly stretching your muscles and warming up can be effective preventive measures against hip bursitis, according to the University of Buffalo Sports Medicine program. Stretching decreases stress on your hips and loosens the muscles. The university website outlines recommended exercises such as the piriformis stretch and iliotibial band stretch.
Step 4
Apply cold compresses. Allina Hospitals and Clinics websites recommend using ice packs to help control inflammation that may cause hip bursitis by constricting blood vessels. Pack crushed ice in a plastic bag or use a bag of frozen vegetables wrapped in a towel. Ice the hip area for 15 to 20 minutes several times each day for as long as you have pain.
Things You'll Need
- Ice pack
