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Hip Bursitis: How to prevent it | Comstock Physical Therapy
165 Lilly Rd NE, Suite B, Olympia • 360.455-8014

Hip Bursitis: How to prevent it

Tensor Fascia LataeStrengthening your hip abductors, hip external rotators and gluts will help prevent hip bursitis. This lady walks with a limp and pain because these muscles are weak.

When you walk with this kind of limp, the front hip flexors that twist the thigh in are tugging the iliotibial band forward, and straining the gluts.

The exercises you can perform to reduce the risk of hip bursitis is to stretch your tensor fascia latae, and strengthening your hip external rotators, hip abductors and hip extensors.

To stretch your tensor fascia latae, lay on your good side, pull your top foot to the buttocks, keeping the foot close to the floor; then put your good lower leg on top of the painful thigh and stretch. To strengthen your hip abductors, lay on your stomach and slide your leg out like a snow angel. Stop at 30. To strengthen your hip extensors lay on your stomach with a pillow under your waist. Bend up the lower leg and lift the thigh to the ceiling. Stop at 30.

 

Happy Strengthening!

 

 

 

 


Comstock
Physical Therapy

165 Lilly Rd. NE, Suite B
Olympia, Washington 98506

360.455.8014

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Good tips for staying safe in the heat!It's supposed to get hotter this weekend all over the state — high 90s and triple digits in some places. Pay attention to your local forecast. Please know the difference between heat exhaustion and heat stroke. This may save someone's life. Remember to stay hydrated. Don't keep your pets or children in vehicles due to rising temperatures. If you see this happening, call local authorities for help. Hotter weather also increases the risk for wildfires.

Keep in mind you may need to adjust your plans based on the latest health and safety guidelines from the CDC and local officials. Cooling shelters, if any are open in your area, may need to take your temperature or ask questions about how you are feeling. If you have a local mall open, air conditioning might be your friend. If at a mall or cooling center, wear a mask, wash your hands with soap or use hand sanitizer and stay at least six feet apart.

More tips: www.cdc.gov/disasters/extremeheat/index.html
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