Most people with have been led to believe that stretching is the best exercise to treat hip bursitis.
But it’s not…
And that rolling on a tennis ball will somehow loosen things up and help things heal.
But it won’t…
In fact, it can keep people from healing.
Think of it like this- imagine you have a bruise somewhere else in your body. And every hour you poke, pull, and pay someone to dig at it.
Would you expect it to heal? (I’ll let you answer)
It hurts so good while you’re doing it… but it still hurts. And any amount of hurt you’re doing by stretching it or mashing it with a tennis or lacrosse ball won’t be enough to bring about any good.
Instead as you do these recommended treatments you will continue to “Knick the scab” and prevent your body and hip (or whatever it is) from healing.
So, step 1- stop stretching.
Another thing- it doesn’t make logical sense for most people to stretch anyways. In my experience-most people who have true hip bursitis are already very flexible…
And this is why stretching something that doesn’t need to be stretched doesn’t work and only makes things worse.
Try to figure 4 stretch test –does your painful side move more than your painfree side?? If so, you’re not tight. And really, you’re overstretched or “loose.”
Does your painful side move equal to your pain free side? If so, and you have the same motion on either side, then why don’t you have pain on both sides? It just doesn’t make sense…
Or, does your painful side move less than you were pain-free side? If so you may actually have some tightness on that side. The hypothesis of I am tight, need more motion, and should stretch- seems to make sense. Problem is – the more you stretch the better you should feel. For some-this may be the result… But for most, stretching something that is tight and painful just makes it feel more tight and painful. Like taking a rope with a knot in the middle and pulling harder and harder thinking that eventually the knot will somehow untie itself.
So, consider that if you’ve been told to stretch because your hip feels tight- that it may not actually be tight, and stretching more may actually become the thing that keeps you from healing.
Make sense?
Hope this helps… email charliejohnsondpt@gmail.com if you need help.
If you’re located in the Philadelphia, Collegeville, Phoenixville, Royersford, Limerick, or King Of Prussia, PA area- and are looking for specialized physical therapy treatment for your lower back, piriformis, or sciatica pain- please visit:
www.calldrc.com to set up your free Painfree Planning Session.
During your 30 minute Pain-free Planning Session with Dr. Charlie, we will:
1.) Walk you through a 5 Point Symptom Inspection
2.) Uncover your Back 2 Normal Blindspot
3.) Lay out your Roadmap 2 Relief, so that you can get back to normal naturally.
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