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Hip Bursitis – what is it?

Bursitis is a condition that occurs when a bursa becomes inflamed.

A bursa is a small sac, usually filled with fluid, that acts as a cushion/shock absorber between bones and soft tissues like muscle and ligaments.

Inflammation of the bursa over your bony part of your hip bone is called trochanteric bursitis, this is considered one of the most common types of bursitis. A lesser common site of bursal inflammation is of one located towards the inside of the hip and often referred to as iliopsoas bursitis.

The bursa can become inflamed due to repetitive irritation which may be caused by a sudden increase in training, but also due to incorrect biomechanics around the hip joint leading to abnormal irritation of the bursa.

Symptoms:

• Hip pain
• Pain extending through the thigh area
• Early-stage,  more sharp and intense pain
• Later stage,  ache feeling & more spread over the hip
• Night pain

Functional Limitations:

• Lying on the affected side
• Standing up from sitting
• Prolonged walking, stair climbing, or squatting

What do the doctors say?

To provide a diagnosis, doctors will perform a comprehensive assessment around the hip. Often, they will refer for additional tests such as medical imaging to confirm and/or rule out other conditions.

Management and Rehabilitation

Despite having local pain around the hip, other areas outside the hip need to be considered to determine any contributing factors that may lead to further injury.

Treatment needs to address the cause by prescribed a specific stretching program for hip flexors and other surrounding muscles to support the hip joint. That way, the hip joint can play its part in maintaining the stability of the pelvis when performing activities such as cycling.

Physiotherapy treatments may include:

• Manual Therapy
• Taping
• Acupuncture or Dry Needling
• Exercise Therapy & Home Exercise Programme
• Advice on ice therapy

If you are anyone you know is suffering from hip pain, or have been diagnosed with hip bursitis, contact our clinic on (07) 3273 8887 to have a detailed assessment with our physiotherapists.

Have you got tight muscles?

Have you ever thought to yourself: “I’m feeling really tight here…”. Or do you feel that you can never relax? Or maybe you’re not sure what to do with that muscle tightness?

“Tightness” is a word that we use to describe what we are feeling. This can be interpreted in different ways, such as reduced range of motion, or an area not feeling relaxed.

This means that this “feeling of tightness” is very much just “a feeling” and that it is very different to physical or anatomical properties of actual muscle tension, stiffness or shortness.

Why do we get this “tightness” feeling?

Let’s use pain as an analogy. Pain is created by our body as a WARNING saying there is something wrong. Our body can process the threat and produce PAIN even if there is no damage to our body yet.

The feeling of tightness can be used the same way. When our body perceives something is wrong with our body or our movement which needs correction, we can get “that feeling”.

But what is threatening my body?

Although there may be actual muscular tension, this is not the main threat to our body. Instead, the absence of adequate blood flow or rest of our body is the threat, as this can cause metabolic stress and activate chemical nociceptors.

What can I do for Muscle Tightness?

Many muscular tightness can be related to movement or posture. If a certain movement or posture is giving this “tightness” feeling as it is the main cause.

There are many different ways to target muscle tightness through a clinical setting. This can include:

• Stretching
• Soft tissue massage
• Dry needling/Acupuncture
• Heat therapy
• Exercises (motor control & strengthening)

Keep in mind that there may be complex cases where the cause of tightness can be caused by other factors such as sleep, emotions such as stress, diet or any other unknown factors. In this case, movement or posture changes may not provide relief.

If you are experiencing tightness in your body, or know anyone who is suffering from tightness, contact our team on (07) 32738887 for further advice on your case.

To crack or not to crack

Has there been a time where you twisted your back or your neck because it feels sore or stiff? Do you ever hear a popping or clicking sound? Sometimes you feel better but should you feel worried?

There a technical term for these sounds, called “crepitus” and there are currently 3 ideas of thought around why the joints crack, pop or click:

1: Ligament/Tendon snapping – whenever a tight ligament is pulled across the surface of either bone, cartilage or another tendon/ligament, a snapping noise can be heard.

2. Bone grinding – cartilage that has deteriorated over time that lines the joint, causing the bones to rub together making a cracking or grinding sound. This is often due to overuse, and even old age.

3. Cavitation – our joints are surrounded by a capsule of liquid called “synovial fluid” which acts as a lubricant for our joints for smooth, comfortable movements. It is said that the trapped air pressure within the joint escapes, thus creating the cracking sound.

Can I keep cracking my joints?

Often when the joint has been cracked, it can take around 20 minutes before it can be cracked again. This is thought to be the refractory period – the joint needs to be able to reset in this time.

Forced attempts to crack again is not advised and can actually cause more harm than good such as further strain to ligaments or wear and tear of the joints.

When to seek medical attention:

Whenever cracking is paired with troubling pain, discomfort and other painful symptoms, this often indicates a structural and degenerative issue with the joint.

Here are some examples of when you should seek medical attention:

1: Consistent cracking – a joint that always cracks, pops or grinds upon the same movement may indicate joint dysfunction. This may be due to damaged ligaments/cartilage, deteriorated synovial capsule, bone grinding or muscle imbalance.

2. Locked joint – if the joint feels locked in place with specific movement, this may indicate deterioration or muscular spasms to be the cause

3. Throbbing and stinging pain – any pain that feels like stabbing, sharp, hot or throbbing can occur if the joint is cracked. The affected joint may be pinching or irritating another structure such as a tendon/muscle or nerve.

4. Recent injury – possibility of structural changes to joints such as the spine

If you are unsure of your cracking or popping joints or know anyone that has been affected this way, contact our team on (07) 32738887 for further advice on your case.

Hot or Cold – Which is best?

Treating different kinds of pain with hot or cold methods can be extremely effective for a number of different conditions and injuries.

The part that is tricky, is knowing which situations are best when in need of applying heat or cold for treatment.

Heat Therapy:

for muscular pain or stiffness

Cold Therapy:

acute injuries or pain, particularly with inflammation or swelling on affected areas

How to use it effectively:

Heat Therapy:

• Apply for a good amount of time
• Minor stiffness or tension often is relieved within 15 to 20 minutes.
• Moderate to severe sessions (warm bath), can last between 30 minutes to 1 hour.

Cold Therapy:

• Use an extra towel to wrap around the ice pack and apply to the affected area.
• Never place the ice pack directly on the skin as it may cause damage to the skin/tissue.
• Ice immediately for acute injuries
• Use in moderation – 10 to 15 minutes for short periods of time, several times a day combined with elevation of injured area

If either or both treatments render the discomfort or pain is worse in the affected area, STOP IMMEDIATELY and consult your doctor or physiotherapist for further medical and treatment advice.

Christmas Break and the New Year

As we draw near the end of 2020, our team at Pain Free Physiotherapy & Allied Health would like to thank everyone for their perseverance, support and trust in us throughout this tough year.

With Christmas coming up, we will be taking a break on the following days into the new year.

25/12/2020 – 28/12/2020      CLOSED
29/12/2020 – 31/12/2020       OPEN
01/01/2021 – 03/01/2021       CLOSED
04/01/2021 onwards    OPEN

From everyone at Pain Free Physiotherapy & Allied Health, we hope you have a fantastic Christmas and a wonderful new year!