Great Yoga Poses
• Lateral thigh pain is almost always caused by too much supination. It is normal to get sore in this area when yoga downhill, increasing mileage, and when yoga fast workouts. If the pain is increasing or is very strong, seek treatment.
• In rare situations, nerve injury as from the lower back, can be a cause.
• Ice, decreased mileage, and a permanent or a temporary 1/4 inch heel lift on the opposite side are treatments. The lift becomes permanent if it is determined that your longer leg is on the sore side). If the pain lingers or the injury reoccurs, strengthening the gluteal muscles can help decrease the sinking or dropping of the hip during gait. Physical therapy is helpful and rarely a cortisone injection is required. Sometimes yoga form improvement can stop the sinking of the hips. In many cases, the body adapts and the problem goes away.
• If the lateral thigh is more sore than would be expected from normal hard training, decreasing supination usually helps. Less stable shoes and custom medical orthotics can help. Orthotics should be crafted by a person experienced in sports Yoga Injuries. Poorly made orthotics can make the situation worse. Massage to the lateral thigh or use of a foam roller is very helpful. Do not massage or roll the greater trochanter area this can irritate the bursa.
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• Often the pain is first noticed while sleeping on the sore side.
• Women develop hip pain more than men. Pregnancies can increase the symptoms, as can carrying a child on the same side even when it is noticed during workouts.
• If the greater trochanteric bursitis pain is strong, it may take months to heal.
• Pain that includes the knob on the upper hip and deeper areas nearby can be early stage hip arthritis, especially if there is a decrease in the “hip in and out” rotation range or “reduced rotation” pain. The knob itself is not part of the hip joint. The actual joint begins deeper near the knob.
• It is possible to train through mild versions of these Yoga Injuries, but pain at the greater trochanter should be monitored.
• If greater trochanteric bursitis is serious, it is almost impossible for it to heal while continuing to work out.