Staying in shape with hip injury? Help!!

A

Annie42

0
Hi...I am 21 years old, I used to work out an average of 4 times a week. Work outs would include 40-60 min. of cardio (running, elliptical, or stair master) followed by about 25 min. strength training. I had begun to train for a half marathon and was up to about 6 miles when I started having terrible pain in my hip area (about a month ago). I tried to ignore it and kept exercising, but the pain got almost too bad to walk. My doctor diagnosed me with hip bursitis, and prescribed Mobic, an anti-inflammatory. The pain is under control now to where I can walk, but I still cannot run, and if I do any type of cardio, the pain flares up again.

So I was wondering what I can do to keep in shape, since I have been almost immobile for a couple weeks trying to get this to go away. I have been lifting my upper body a couple times a week still as well as doing a 60 min. pilates video, but I can tell my body is starting to change. (I gain weight very easily) I have to be in a swimming suit in a month in Mexico, and I miss working out. Any suggestions on strength training that won't irritate my hip? What about swimming as cardio? Will that keep me in shape and toned? Also, does anyone know anything about hip bursitis and how to get it to go away? Any suggestions would be great, sorry this is so long but I am desperate!!!
 
Annie,
Have you tried any other anti-inflammatories? Sometimes changing a script to something like Vioxx or Celebrex can make a difference. Not often, but any advantage you can get would be good at this point. Also, are you applying any ice to the area that is hurt? Can you do limited motion on resistance exercises? Have you tried ART (Active Release Therapy)? Physical therapy?

Are you familiar with the statute of fitness limitations? As you return to normal and rehab activities. To stay pain-free:

Limited intensity or load
Limited duration (of a movement or set)
Limited volume (of an exercise or session)
Limited density (work to rest ratio)
Limited acceleration/deceleration
Limited power
Limited rate of force development
Limited velocity
Limited range of motion
Limited complexity (i.e., split squat to lunge to multiple angle lunge)
 
Hip bursitis is one of those things where, if you dont let it heal properly, it will just keep coming back and get worse and worse. Any activity you do that causes pain will make it worse, or cause it to linger for an extended period of time.
If you rest it and remain vigilant in treating it, it should subside in about 6 weeks. After the six weeks you will need to gradually work your way back into a normal workout schedule, or it will return. Another treatment possibility is having your doctor give you a cortazone shot.
So, to answer your question, swimming is great cardio! I wish more people actually used it. Low to no impact on your joints, and extremely good for just about every muscle in your body. As far as strength training. Try dips, for upper body and maybe some hanging leg raises for abs. Anything where your hips arent being hammered by alot of weight. Keep jp's advice in mind when doing any workout while your injured or feeling pain
 
Thanks for your reply! I was applying ice at first, but I wasn't sure if I could continue to even though it has been a couple weeks since my injury.

Also, the anti-inflammatory I am taking is Mobic, which is usually for athritis I think. Anyway, it seems to be doing the trick for the most part, and I barely feel pain for a couple days, then if I stand too much or do any activity, the pain starts to come back. Do you think that swimming would be ok to get some cardio activity?

What exactly is Active Release Therapy? I don't think I have ever heard of it. Right now, I am contemplating visiting a Sports Medicine doctor or Physical Therapist to see if they can offer anything.

What is
 
Thank you marcerrin. I guess I am just being impatient, I tried to work through the pain at first, and I think it really set me back.

I actually tried swimming last night. Wow, it really is good cardio. I used to swim on a swim team, but I haven't tried it for about 7 years. My hip actually feels better today than yesterday, so it seems to be helping rather than hurting.
 
ART is a cutting-edge soft tissue treatment technique that frees-up scar tissue and adhesions which often times cause pain or limit physical performance. In many cases clients have had marked improvement in pain relief and function in just one or two treatments. What area do you live in? I will get on their database and see if there is a practitioner in your area.
 
I remember replying to this, yet I don't see it....don't know what happened there...

I suggested you be evaluated by an athletic therapist or physiotherapist in order to find the cause of the hip bursitis...is it running biomechanics, Q-angle, running shoes, training error...? Something definitely brought it on...sure, rest and anti-inflammatories will allow you to get rid of the pain, but if you do not correct the cause, it will just come back when you start running again...

Your best bet for cardio would be to swim with one of those "things" (don't know what they are called) between your feet, so that you can use your arms only...you will get a good cardio workout, not to mention a great arm workout as well!!!

Good luck!
 
I suggested you be evaluated by an athletic therapist or physiotherapist in order to find the cause of the hip bursitis...is it running biomechanics, Q-angle, running shoes, training error...? Something definitely brought it on...sure, rest and anti-inflammatories will allow you to get rid of the pain, but if you do not correct the cause, it will just come back when you start running again...
Click to expand...

Excellent point Mogwai!
 
Thanks! Maybe a little biased being that I am an athletic therapist myself, but I assure you that our clinical approach is quite functional! See website below!

Thanks guys!
 
Well, I don't work there...I am a certified athletic therpaist, that is our association in Canada...you also have to be a member of your provincial chapter...The website is to promote the services we offer, to help make people more aware of the profession. It is oftentimes confused with physiotherapy, and though our interventions are similar, our clinical approach is much more functional and activity-related, with a little less mobilizations. As far as field work (ie, first aid, team therapists, event coverage, etc), we are trying to push for exclusiveness...many physiotherapists work with teams without proper training in first aid, CPR, sports first responder, etc (though some do have the training required because they did it on their own, it is generally not part of their academic curriculum ).
 
P.S.: I actually work in corporate fitness and am a lab instructor at Concordia University...I train/treat private clients and do some event coverage on the side...I LOVE my work...I need to stay in the fitness area, as clinic work from 9 to 5 is just not for me ;)
 
You must log in or register to reply here.
Back
Top