Yoga For Hip Bursitis - Trochanteric Bursitis + Gluteus Medius Tendinopathy
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- เผยแพร่เมื่อ 6 มิ.ย. 2022
- This specialised 30 min yoga class is specifically for hip trochanteric bursitis. That’s an inflammed bursa in the outer hip region. It’s also suitable for gluteus medius tendinosis or tendinopathy, as these 2 injuries usually present together. This sequence specifically avoids positions and poses that stress the bursa and the tendon and importantly it focuses on poses that work to strengthen & heal the tendon and the bursa.
I also created a PDF program based on this sequence to further support your hip healing journey.
You can download it for FREE here:
cathyaganoffyoga.lpages.co/hi...
There are 2 things you want to avoid when working with a bursitis and tendinosis and they are passive stretch & compression. In this class we’re avoiding laying down on the affected side to avoid compression.
If you do end up laying on your affected side for any poses, then I recommend laying on a blanket or cushion to reduce the compression.
The block in between the legs in the side lying exercises (clam and side leg raise) here is minimising the stretch on the top glute med tendon, which is also important to help improve healing in the bursa and tendon.
Although the figure 4 stretch at the end is a 'hip opening' stretch, in this position the hip is abducted, not adducted and so doesn't stretch the gluteus medius tendon and compress the bursa. It's a safe hip opening pose for trochanteric bursitis.
Learn more about hip bursitis in yoga and how to to manage this common source of outer hip pain:
• HOW TO MANAGE OUTER HI...
See my full blog article with answers to further questions like:
HOW CAN I HELP MY TENDINOSIS HEAL? And HOW LONG WILL IT TAKE?
HOW TO STRENGTHEN YOUR TENDON THE 'RIGHT WAY'.
cathyaganoff.com.au/hip-tendo...
I'd love to know how this class felt in your body. Leave me a comment and let me known if you have any questions!
Namaste X
Follow me at cathys_yoga...
See all of my classes and offerings at cathyaganoff.com.au
Yoga is one of the best ways to build functional strength in the body :)
Thank you! As someone who felt that "regular" yoga classes were aggravating my hip, this class is an amazing find.
Thank you, this was very helpful,it’s surprisingly hard to find yoga for hip bursitis..happy to have found you❤
This was very useful and nicely done! I will come back here.
Just diagnosed with glute medius tendonopathy trochanteric and I'm used to doing yoga daily. Glad I found this, glad I seen orthopedic specialist as my hip pain after work, I was choosing hip openers and learning Although feel good cross line, learning not good with current pain and issue. Glad found this vid, watched it and later going to do this one ☯️🌷
Excellent for my right hip bursitis. Thank you
Cela fait 5 ans que je souffre de ce syndrome (bursite trochanter + tendinite fessiere)...
J ai essayé de nombreux traitements...sans succès!
Je vais essayer votre seance...
🙏🙏🙏🙏merci
This is the best hip opener video I’ve ever done, I feel so much better. Love your cues, style, that you don’t go too fast to give the body time to adjust, and production values! Please do a part 2!
Wow thanks for the awesome props Laura! I’m planning more hip themed classes soon 🙏💜
Great session and instruction, thank you so much Cathy!
I have been doing yoga daily for 3 + yrs never missing a day. I was a childhood gymnast and dancer and am pretty much hyper mobile so I try to be careful about not over stretching. etc. I have also had piriformis issues since my 20's after getting a whiplash and left side soft tissue injury, so I always use a cushion for sitting on ground, floor or hard surface for for more than a few minutes, in order to avoid pain.
This issue is much improved since I started daily yoga as long as I dont over do the sitting.
I am still a dancer, and have been teaching dance for 16 yrs+. I dance myself 2 evenings a week, at least so I am a very active retired school teacher. Having said that, several months back I helped my sister w/ leukemia, move and ended up being 9 hours in a car in one day with just a few hours of packing and dinner in between before 4.5 hours home.Sitting is not my thing as you can imagine and that night we got back, for the very first time, I could not lay on my side to sleep without severe pain.
What is sure to be bursitis in both hips, I have been working to fix it for the last moss doing bursitus exercises and stretches daily.
I just came across your video. My efforts have improved the severe pain but still cant sleep on my side anymore w/o eventual pain.Although greatly reduced now, its still there,, waking me over and over each night. I did your workout once so far and will do the pdf exercises I printed yeaterday, but I have a couple of questions.
Can I assume I have to entirely skip the clam shells, and the side lying hip abductors, since I dont have an un-effected hip? will I still get betteelr without them?
Also, are doing these exercises within the routine you show more advised, due to the breathing and the poses in between that provide safe stretches for those with buritus? Or can I just do the list exercises skipping # 2 and 4 each time. I plan to continue my at home 20 -30 yoga sessions daily but will be aware of anything you mentioned that I shouldnt do that lays on the effected side or passively stretches the hip muscles.
I am anxious after so long to get proper sleep and now that I know what "not to do" I am hoping I will improve faster. Thank you in advance for your help. Beth
I just completed this, and there were many things I was able to do after all 😅 am super grateful for your video, thanks again!
Loved this ..... I have been struggling for so long with both these conditions and found this by totally accident....I will be repeating
Hi Ruth, thanks so much for your comment! I’m glad you’ve found it helpful. Let me know if you have any questions 🙏💜
Really enjoyed this practice for my hip. Will look forward for more from you. Thank you.
Thanks Anna! I look forward to connecting on a future video ☺
Lovely class incorporating all the strengthening exercises for that injury. Thanks
Excellent🎉
Hi Cathy Great session just suffering with bursitis for a while now. thank you
Great instruction!
So appreciate this video. Have advanced osteoarthritis in right hip and have found this helpful. Thank you!
Hi Rita, you’re welcome lovely. Thanks for connecting. You might also like to try this class I created last week ‘yoga for hip osteoarthritis’
th-cam.com/video/dkn7ns5z0uQ/w-d-xo.html
Let me know if you have any questions 🙏💜
Great practice 😊 thank you so much 🙏
Hi since I have doing this exercise I have got a lot of relief in my hip. Thank you for sharing.
Cathy, thank you so much for this video, as a yoga teacher this makes so much sense! I just got the diagnosis today after a fall, I am feeling grateful to have found your very intelligently designed class here, I love finding good quality yoga teachers . Thanks for sharing your wisdom.
Hi Amy, thanks for connecting. I’m so glad you found it helpful. I hope your bursitis heals quickly and you can keep your practise thriving 💜
Thank you so much for this informative and helpful video! It has worked wonders for me!
Magical. Thanks so much. I hope that my recovery doesn’t take as long as the Drs have said. 9 months is a long time but as a runner and avid dog walker, I suppose it may very well be that long.❤
Absolutely fantastic for my hip bursitis! Thank u
You’re welcome Stacy 💜
Thanks so much Cathy. This was so amazing. I love the blocks between the thighs for the recovery of the hip bursitis. After 3 kids and lots of standing, my right hip and glute become sore. this is the first time that it felt good and didn't pull those muscles and tendons. Loved it.
Hi Michele, you’re so welcome lovely. So glad you enjoyed the class and found it helpful 💜🙏
Hi Cathy I always do stretching on Sunday's. I was going to do a different stretch intended for Sciatica as I have been dealing with spasms in my right leg for several weeks now and they are waking me up out of a deep sleep at night. I was going to do a different stretch but decided to do this when I came up on my feed. I hope I get some relief.
Thanks for connecting Paula. I hope you’ve managed to get some relief lovely 🙏💗
Thank you so much for this session . I have bursitis on both sides so I could follow everything except for the poses you showed while you were on your side. I would love more sessions like this
You're so welcome Eli! I'm sorry to hear you've been struggling for 2 years with this. Did you download the FREE PDF program also? I recommend doing these exercises daily or a few times a week to build back up the strength in the glutes slowly. Let me know if you have any other questions. Cathy, 🙏💜
@@cathyaganoffyoga Thank you for your answer Cathy! I tried to download the pdf program but unfortunately I didn't manage. I tried with two different email addresses but I never got it...do you know whether there is an alternative way to download it? Anyway, I am definitely willing to repeat this session regularly, as I do believe it can help me. Please let me know if you have other suggestions or ideas. One can really feel you are really competent...and caring! Sending you a lot of love from Germany!
@@MissElisaSinger Thanks for letting you know you had trouble downloading it. I've just taken a look and realised the link was broken. It should now be fixed if you wanted to try again. 🙏 cathyaganoffyoga.lpages.co/hip-bursitis-pdf-program/
@@cathyaganoffyoga Yes, now it worked!! Thank you so much!!! 😍
Perfect for me, thank you Cathy!
It's a really good class and it makes so much sense not to compress or stretch. It seems like the glutes need to be strengthened to support your hips and body. How many times a week do you suggest doing this? What is your opinion regarding reverse clamshell? Many thanks for the time that you put into this video.
How often should you do this sequence?
Hi Janice, I would do this sequence in place of your regular yoga practise (if you have one) while you’re recovering from this injury. Whether that’s once a week or a few times a week. I also highly recommend downloading the free PDF program that I’ve linked to in the description everyday or at least 5 days a week. Let me know how you go with this or if you have any questions 🙏💜
I can’t do a figure four with good form on my affected side, because my hip arthritis/bursitis/whateveritis doesn’t let me externally rotate that thigh. Suggestions? Or just modify by keeping my right foot on the floor?
Great video. I have long term pain in hip flexor, groin. Do you have exercises to slowly strengthen or help this area. Everything seems to put me back to extreme pain and limping.
Hi lovely, thanks for connecting. I have just uploaded a new video today for hip flexor tendon pain, which includes a PDF program you can download for free. Here's the link: th-cam.com/video/kN1kC2jq-wQ/w-d-xo.html If your pain is in the groin, it's possible that your pain is coming from inside the joint and may be an injury to the labrum or a hip impingement. I am currently working on a class to upload for this too but if you want more 1:1 advice and guidance I also offer yoga therapy online. You can find more info here: cathyaganoff.com.au/yoga-therapy/ Let me know if you have any questions 🙏💗
You are wonderful! Thank you so much for all of your help and time. I appreciate your videos and work.
@@wr9418 you’re welcome ☺️
I winder if you have ever had bursitis? I can't even think of doing this first pose with my hips flexed .. this puts a ton of pressure on the bursa which you should avoid. And as I continue to watch on see many poses that I currently wouldn't even think of attempting as these are very aggravating for bursitis, no way can I do... I actively have bursitis. Please don't teach that this is good for someone if you don't really know. An important aspect of bursitis healing is to not aggravate it.. it needs to settle down with little pressure or it will not heal.
Hi Katie, thanks for your comment lovely. I'm sorry to hear you've been suffering with this injury. It is awful. I have in fact had this injury myself before. I've also been a physical therapist for over 15 years working with clients with this injury, so I'm aware of the exact poses and positions that aggravate it and those that deload it. You are correct that we need to unload the outer hip by avoiding both compression and stretch of the gluteus medius tendon and trochanteric bursa. Stretching the tendon involves poses that cross the midline which have been avoided in this sequence. Poses that compress the bursa are those that involve single leg support if the glutes are weak, which they invariably are in this condition and lying directly on the affected side. External rotation at the hip does not compress the tendon and for the duration that these poses have been held is also fine for the bursa. In saying that, I always recommend listening to your body and if anything doesn't feel right for you then always honour that and avoid it. When there's a high degree of irritability in these tissues then any movements can be triggering and then it's really important to work closely with a physio 1:1 for guidance. It's really important to focus on strengthening the gluteus medius tendon gradually. Unloading and rest alone do not work to heal this injury as as soon as you try to load it up again the pain returns and often is worse as the tissues have become weaker from rest. The key is really gradual loading of the gluteus medius tendon and I love isometric activation for this as you can take it to the level that feels appropriate without overloading. I hope this helps sheds some light on to what has gone in to creating this sequence and the care that has been taken. Let me know if I can help out further or clarify anything. Sending you love & gratitude X
I had bursitis of the hip for over 2 months it was murder
Thanks for connecting. You’re right it is awful! Glad to hear it sounds like it’s resolved for you now 🙏💜