Bursitis can affect nearly any joint in your body, causing immediate pain and constant aching. When bursitis affects the hip joint, even the simplest activities can be difficult to perform. Although Pilates can help with the prevention of hip bursitis, you should avoid many of the traditional Pilates exercises during painful episodes of inflammation.
Identification
A bursa is a small fluid-filled sac that acts as a cushion between bones and muscles. Within the hip joint, a relatively large bursa sits over the bony prominence of the hip. Occasionally, this fluid-filled sac becomes irritated as a result of overuse, injury, bone spurs, infection or disease. An inflamed bursa in the hip joint is referred to as hip bursitis. Symptoms include pain in the hip, which commonly radiates to the outer thigh. At first, the pain is often sharp and intense. However, the pain eventually becomes less intense and is achy. Hip bursitis pain often worsens with prolonged use or when lying on the affected hip.
Treatment
Typically, hip bursitis will relieve itself with several days of rest. If possible, avoid any activities that further irritate the condition. Consider using crutches or a cane when walking to avoid placing stress on the hip joint. Try sitting on a cushion or thick piece of foam to help decrease pain while resting. You might also apply ice for 15 to 20 minutes every six hours.
Bursitis and Exercise
During an episode of hip bursitis, it is typically best to avoid any exercises that could further irritate the bursa. In regards to Pilates, avoid exercises that require the hip to bend, twist, hinge or support a large amount of weight. Pilates exercises to avoid include bicycle, boomerang, leg kicks, leg circles, plank, saw and teaser. When performing other Pilates exercises, you might need to slightly modify each exercise to avoid placing stress on the bursa. Modifications might include sitting cross-legged and keeping the affected hip internally rotated. For example, rather than keeping your feet straight during the bridge exercise, rotate your legs slightly inward and point your toes at one another.
Pilates for Prevention
Although Pilates leg exercises cannot help to treat hip bursitis, the exercise routine can help to prevent a future occurrence. When done regularly, Pilates can help strengthen and stretch the muscles along the side of the hip and upper leg. Additionally, the exercises can help to stabilize the pelvic and core muscles. When these muscles are strengthened and stabilized, the joint is more protected and the bursa is less likely to become irritated. Pilates exercises for preventing hip bursitis include leg circles, side kicks, hip circles and the single leg stretch.
