I am a 51 y.o. woman, in good shape who walks, swims, hikes and does yoga for exercise. At the end of October I hiked and walked with a friend two days in a row who is twice as fast as me and it was a bit of a struggle to keep up. Around the same time I went to a free yoga class where I may have overstretched my hip. Since then I have tightness and occasional pain over the left hip and based on my research (I am an R.N.) I think it is trochanteric bursitis. The stiffness seems to extend down the lateral side to my left knee. I felt better and walked for about 45 minutes a couple of days ago but that was probably a bad idea. I live in a 4th floor walk up so the stairs are a problem. I'm really afraid that it will never go away as long as I live here and I'm forced to move (which is not an easy task). I've taken to doing the stairs one step at a time, favoring my good hip....but knowing what I know about injuries, I could cause problems in the good hip over time doing this.
I've been icing, started Advil about two weeks ago and this weekend I've been pretty much resting and icing. I don't plan to go out today and just stay home and rest, hoping this will help.
My question is: at this point, two months later, is rest and ice the way to go? I had been doing light yoga and stretching exercises but I don't know if I should be totally resting it? If I go to an M.D. and do the traditional medical route with X-rays, physical therapy, it will cost me $2,000.00 as that is my deductible and I already pay a large monthly premium for my health insurance as I'm self employed. I am wondering if swimming would be beneficial?
Thank you in advance for your thoughts....
Answer Dear Joy,
This Chicago Podiatrist located in West Loop 60661,Roscoe Village 60618,Elmhurst 60126 & Bartlett 60103 says...
For your hip & knee pain-Give your injury a chance to heal-maybe up to 6-8 weeks. Sounds like an irritation of the Iliotibial band (ITB).
Google ITB stretches. Do pool exercises/gentle swimming in the interim to keep you fit. Swimming is good. Watch your weight with the possible decrease in physical activity
PRICE the area
Protect-If it hurts-stop the exercise or avoid the movements which aggravate the hip.Gentle pain-free Range of Motion & stretching exercises only
R-Rest-speaks for itself
I-Ice-as much as possible after your training-up to 2 days after the pain stops
C-Compress-Ace wrap the area/leg
E-Elevate-will help if it throbs
Short term anti-inflammatories are OK.
The stairs probably irritate the hip area-which is already irritated. This produces chronic inflammation. Because we use the hip daily-it may take up to the 2-3 months to quiet down completely. As long as you see improvement week to week-stick with PRICE for now.
Hope This Helps!
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