Tensor fascia lata

comptonelizabeth
comptonelizabeth Posts: 1,701 Member
edited December 20 in Fitness and Exercise
I've had hip and knee pain for a few months (ever since I stupidly used the side of my hip to push a heavy washing machine back into place) Eventually went to my doctor as the way I was having to walk and go up and downstairs was making my lower back pain flare up. She diagnosed hip bursitis and I had a steroid injection 3 days ago. I can feel an improvement in the pain. The doctor who did the injection said the original cause was an overactive tfl muscle and showed me how to do a standing stretch against the wall. Just wondering if anyone can recommend other stretches, or any YouTube videos that might help? I'm reluctant to see a physiotherapist as I saw one a couple of months ago who diagnosed piriformis syndrome and gave me exercises which frankly made it worse
I really want to get back to my lifting routine so would appreciate any tips.

Replies

  • emmoen
    emmoen Posts: 218 Member
    Understand your reluctance, especially in today’s society we’re most want instant results... but a physiotherapist may still be beneficial. With most healing regarding low back/hip... usually sysmptoms do get worse before they get better.

    You need to determine what is the cause of the overactivity otherwise it will be an endless cycle of feeling better and getting worse again. Do not become dependent upon steroid injections.

    Please take care!
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Stretches - https://youtube.com/watch?v=zN9OW3F5dlk
    Massage - https://youtube.com/watch?v=5YYb9vyj6zQ
    Do the stretching hourly, since the effects of stretches don't last long.

    Post an update in a week or 2. If there's no improvement by then, the diagnosis may be wrong. :+1:
  • comptonelizabeth
    comptonelizabeth Posts: 1,701 Member
    Thanks for the advice, guys, yes I'll be careful and will post an update!
  • icemom011
    icemom011 Posts: 999 Member
    I'm wondering why are you not following advise of your doctor on stretching and seeking out help of non- orthopedists on internet? Seriously though, probably should give it a go with the stretches recommended by your doctor, maybe seek second opinion if you don't trust this one. I'm sure he/she would want to reexamine you in a few weeks and adjust accordingly. Also, another vote for PT, a good physiotherapist can fix you up, and since they're hands on specialists, you have a chance to communicate what's working or not, and how you are feeling regularly. Hope you get better, OP. And bursitis takes a few months to go away completely, so don't expect a quick fix. Be patient, take care.
  • comptonelizabeth
    comptonelizabeth Posts: 1,701 Member
    icemom011 wrote: »
    I'm wondering why are you not following advise of your doctor on stretching and seeking out help of non- orthopedists on internet? Seriously though, probably should give it a go with the stretches recommended by your doctor, maybe seek second opinion if you don't trust this one. I'm sure he/she would want to reexamine you in a few weeks and adjust accordingly. Also, another vote for PT, a good physiotherapist can fix you up, and since they're hands on specialists, you have a chance to communicate what's working or not, and how you are feeling regularly. Hope you get better, OP. And bursitis takes a few months to go away completely, so don't expect a quick fix. Be patient, take care.

    Thank you! In fact I am following my doctor's advice - he gave me one stretch to do which I've been doing. It's not my doctor I don't trust - it was the physiotherapist I didn't find especially helpful.
    I only wondered if there were other stretches I could do as well.
    My experience of NHS physios in the UK has not been positive, though that's not to say that there aren't good ones out there, and I'm retired and cannot afford to see a private one, especially as it seems so hit and miss.
    Thank you for your advice and in a way it's helpful to know that bursitis doesn't disappear overnight! ( I do tend to be impatient about these things) x
  • icemom011
    icemom011 Posts: 999 Member
    comptonelizabeth wrote: »
    icemom011 wrote: »
    I'm wondering why are you not following advise of your doctor on stretching and seeking out help of non- orthopedists on internet? Seriously though, probably should give it a go with the stretches recommended by your doctor, maybe seek second opinion if you don't trust this one. I'm sure he/she would want to reexamine you in a few weeks and adjust accordingly. Also, another vote for PT, a good physiotherapist can fix you up, and since they're hands on specialists, you have a chance to communicate what's working or not, and how you are feeling regularly. Hope you get better, OP. And bursitis takes a few months to go away completely, so don't expect a quick fix. Be patient, take care.

    Thank you! In fact I am following my doctor's advice - he gave me one stretch to do which I've been doing. It's not my doctor I don't trust - it was the physiotherapist I didn't find especially helpful.
    I only wondered if there were other stretches I could do as well.
    My experience of NHS physios in the UK has not been positive, though that's not to say that there aren't good ones out there, and I'm retired and cannot afford to see a private one, especially as it seems so hit and miss.
    Thank you for your advice and in a way it's helpful to know that bursitis doesn't disappear overnight! ( I do tend to be impatient about these things) x

    And i wouldn't do anymore steroid shots either, they would destroy your joint over time. You get an immediate relief, but it comes with the price.
  • comptonelizabeth
    comptonelizabeth Posts: 1,701 Member
    icemom011 wrote: »
    comptonelizabeth wrote: »
    icemom011 wrote: »
    I'm wondering why are you not following advise of your doctor on stretching and seeking out help of non- orthopedists on internet? Seriously though, probably should give it a go with the stretches recommended by your doctor, maybe seek second opinion if you don't trust this one. I'm sure he/she would want to reexamine you in a few weeks and adjust accordingly. Also, another vote for PT, a good physiotherapist can fix you up, and since they're hands on specialists, you have a chance to communicate what's working or not, and how you are feeling regularly. Hope you get better, OP. And bursitis takes a few months to go away completely, so don't expect a quick fix. Be patient, take care.

    Thank you! In fact I am following my doctor's advice - he gave me one stretch to do which I've been doing. It's not my doctor I don't trust - it was the physiotherapist I didn't find especially helpful.
    I only wondered if there were other stretches I could do as well.
    My experience of NHS physios in the UK has not been positive, though that's not to say that there aren't good ones out there, and I'm retired and cannot afford to see a private one, especially as it seems so hit and miss.
    Thank you for your advice and in a way it's helpful to know that bursitis doesn't disappear overnight! ( I do tend to be impatient about these things) x

    And i wouldn't do anymore steroid shots either, they would destroy your joint over time. You get an immediate relief, but it comes with the price.

    Where I am, they will only give you 3 anyway. Plus I'm on low dose prednisolone for another condition so trust me, I'm in no hurry to do it again!
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