Hip Tendinitis, what other exercises can I do at the Gym?

  • rndale

    Posts: 90

    Apr 15, 2011 1:49 AM GMT
    I have Hip Tendinitis (in both hips), and am now doing all the silly exercises to get better at home.

    I haven't been to the Gym in a Month and I have got the bluesicon_cry.gif.

    Can you suggest any Gym equipment that should be safe to use? I am guessing just shoulders and arms.

    My current range of mobility is Right leg 60%, Left leg 50%.
  • justinlee86

    Posts: 501

    Apr 15, 2011 6:59 AM GMT
    i started a thread on pilates....have you checked into pilates yet?
  • tuffguyndc

    Posts: 4437

    Apr 15, 2011 8:49 AM GMT
    dude, you can still workout you just have to take it easy. why don't you try doing all body weight exercises. in addition, you can should take a yoga class. try and take power yoga or a type that they call flow yoga. these classes are really great and they do a lot of exercises that focus on opening up your hips. i should say releasing the tightness in your muscle.
  • Posted by a hidden member.
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    Apr 15, 2011 2:12 PM GMT
    I have a bit of that from time to time. Here is what has helped me:
    * Stay active, except when pain is too over-the-top.
    * Engage in light exercise that stimulates the area and gradually increase resistance over the days and months as you can tolerate it. Suggestions for yoga or palates are probably good ones.
    * Take 1/2 tsp Turmeric with 1/4 tsp ginger (powdered) mixed with water before bed and before workouts. This is an anti-inflamatant that does not have the side effects of over-the-counter anti-inflamation medication. Tastes like curry, as it is a form of curry.
    * Take at least 1000mg Omega-3 fish oil supplement 3x / day.
    * Take 1/4 tsp powdered ester-C with breakfast and dinner -- another natural anti-inflamatant.
    * Learn how to stretch the area and do so extensively after the muscles are warm.
    * Eliminate hi inflammation foods (anything processed, sweet, with transfats, or with excessive animal fat).
    * Eat lots of veggies, fresh and cooked.
    * If you suspect any food allergies, deal with them.

    A few decades ago tendon and muscle pain and inflammation was so bad in various parts of my body that I could only, for example, do curls with 5# dumbbells. Through diet, training and supplements I mostly eliminated the problem. But I have to stay vigilant.

    There are various books (The inflammation syndrome) and diets (Paleo, Zone, Hormone) that attempt to deal with inflammation that are worth looking into. I am currently experimenting with Paleo diet but so far am not impressed.

    Good luck.
  • SomeSiciliano...

    Posts: 543

    Apr 15, 2011 2:57 PM GMT
    Nivek saidI have a bit of that from time to time. Here is what has helped me:
    * Stay active, except when pain is too over-the-top.
    * Engage in light exercise that stimulates the area and gradually increase resistance over the days and months as you can tolerate it. Suggestions for yoga or palates are probably good ones.
    * Take 1/2 tsp Turmeric with 1/4 tsp ginger (powdered) mixed with water before bed and before workouts. This is an anti-inflamatant that does not have the side effects of over-the-counter anti-inflamation medication. Tastes like curry, as it is a form of curry.
    * Take at least 1000mg Omega-3 fish oil supplement 3x / day.
    * Take 1/4 tsp powdered ester-C with breakfast and dinner -- another natural anti-inflamatant.
    * Learn how to stretch the area and do so extensively after the muscles are warm.
    * Eliminate hi inflammation foods (anything processed, sweet, with transfats, or with excessive animal fat).
    * Eat lots of veggies, fresh and cooked.
    * If you suspect any food allergies, deal with them.

    A few decades ago tendon and muscle pain and inflammation was so bad in various parts of my body that I could only, for example, do curls with 5# dumbbells. Through diet, training and supplements I mostly eliminated the problem. But I have to stay vigilant.

    There are various books (The inflammation syndrome) and diets (Paleo, Zone, Hormone) that attempt to deal with inflammation that are worth looking into. I am currently experimenting with Paleo diet but so far am not impressed.

    Good luck.


    ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

    Excellent advice icon_biggrin.gif

    I have been dealing with chronic inflammation for about five years too...Diet and SLEEP patterns were major agitators. As for the hips....I use the swiss ball to stretch/unlock my flexors. Here are some good 'how to vids' i found:

    http://www.youtube.com/watch?v=qKFJOTk-cUE

    http://www.youtube.com/watch?v=6i0d78nx2DY&feature=related
  • Posted by a hidden member.
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    Apr 15, 2011 3:29 PM GMT
    Ride stationary bike 30 minutes with little to no resistance. Then STRETCH, STRETCH, STRETCH (hamstrings, hip flexors, Iliotibial band, hip adductors, piriformis). Applying ice for about 20 minutes after exercise will help, too.

    AVOID IMPACT ACTIVITY like running!
  • Posted by a hidden member.
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    Apr 16, 2011 6:16 AM GMT
    catfish5 saidRide stationary bike 30 minutes with little to no resistance. Then STRETCH, STRETCH, STRETCH (hamstrings, hip flexors, Iliotibial band, hip adductors, piriformis). Applying ice for about 20 minutes after exercise will help, too.

    AVOID IMPACT ACTIVITY like running!


    Yes! Stretch, stretch, stretch. A tendon is nothing more than a band that connects muscle to bone. If a muscle tightens up it pulls causing inflammation. You can ice, and supplement all you want, but if you don't deal with the muscle which is the aggravating factor then you're going to be miserable for a long time regardless of how you go about masking the symptoms.

    Start with light stretching, you should feel resistance, but not like you're goint to edge. Stretching's only bad if you try to make a competitive sport out of it. You can also self massage with a foam roller or if you want to go cheap you can use a lacrosse ball or two. Look up Psoas or illiopsoas, Tensor Facia Latae (the muscle the IT band runs into), and sartorius.

    Good luck.