Bursitis is an inflammation of your bursa, a fluid-filled sac that pads your joints where the bones come close together. Bursitis of your hip can be a painful and disabling condition, but doesn't mean you have to quit karate training. The key is to recognize the limitations imposed by your bursitis and avoid exercises and movements that can aggravate your pain.
The Basic Rule
Pressure on your hip joints, especially sudden pressure, will aggravate the inflamed bursa. This will cause pain in the short term and extend how long it takes to heal. Any activity or movement likely to put a lot of pressure on your hip joints is a bad idea. This includes many motions not listed in this article. This article is just to identify the most serious "usual suspects" to watch out for during practice.
Falling Down
Even though a well-executed karate breakfall makes falling down feel like nothing happened at all, even a good effort can land you hard on your hip. Avoid drills that practice falling skills, and any practice exercise that means your opponent will knock you down, sweep your legs or throw you.
Jump Kicks
Jumping aerial kicks are some of the most fun activities in a karate class, unless you have hip bursitis. Although the jump itself isn't too bad, landing will jar your hips and aggravate the inflamed bursa. When the rest of the class is practicing these moves, keep your feet on the ground and take the opportunity to improve your basics.
Shield Holding
Holding a kicking pad while a partner attacks it is part of the practice and culture of karate. If you have hip bursitis, every kick you receive can jar your hip joints in a way that hurts now and interrupts healing later. For bad cases, you may want to avoid being on the kicking end of these drills, because the sudden impact on your leg could have the same effect.
Conditioning Stances
Many karate stances are designed for alignment, fluidity and grace. These shouldn't pose a problem for your hip bursitis. Others are designed to condition your body by placing it under stress --- including stress to the joints in your hips. You'll have to bow out of these drills while you're recovering.
Common Sense Caution
Your doctor should be the first and last word when it comes to what you should and should not do while recovering from bursitis --- if you want to recover quickly or at all. Follow your doctor's instructions, and if any activity hurts your hips ... stop doing it. If you need to take a long-term break from karate, consider tai chi. This slow-moving art contains many moves and concepts similar to karate, but at a low-impact pace that won't bother your hips.
References
- "The Sports Injury Handbook: Diagnosis and Management"; Christer Rolf; 2010
- "The Art of Expressing the Human Body"; Bruce Lee; 1998
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