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When we talk about the role of the hip flexors in squatting technique and running power, we can begin the conversation in terms of flexibility. Iliacus: Inserts into inner side of hipbone, joins with the psoas major, and originates in the inner flat surface of the hipbone. Psoas Major: Originates in the lumbar spine (specifically T12-L5), joins with the Iliacus, and inserts into the inner side of the hipbone.
If you are squatting heavy, semi-heavy at high reps, or running consistently each week, then keeping the hip flexors relaxed and flexible must be part of your training program. Get into a half-kneeling position, tighten your abdominal muscles and tuck your pelvis under. After going to the doctors and getting cortizone injections, ordering custom made insoles, exercises, taping my arch, and therapy, my feet were still hurting.
I came across the mend me website and read the entire article on foot problems and the products. I am a firm believer in organic healing and avoiding medication and surgery whenever possible. My wife's brother is a chiropractor she literally healed her foot with the use of your inferno wrap and another treatment in a couple of weeks!
Septic bursitis is most common in knee joints and elbow joints as the bursae in these locations are close to the skin and most susceptible to bacterial invasion. Bursitis is best avoided by staying in shape, taking frequent breaks from repetitive or laborious tasks and cushioning joints if on them for long periods (ie. Clergyman's Knee comes from a more upright posture when kneeling in comparison to Housemaid's Knee.
If any of those statements are true for you or you're suffering from on-going pain in your hip then you might have an injury called "Trochanteric hip bursitis".
Many people don't know that hip bursitis is a very real injury affecting the bursa sac in your hip. Fortunately for you, professional athletes have had access to state of the art treatment therapies for years that allow them to heal more quickly and completely than you or I. With some breakthrough products we have engineered, professional treatment is now available to anyone who needs it. A Professional Cold Compression Freezie Wrap® to reduce inflammation of the muscle tissue (as soon as possible). A Professional, Minimal Impact Stretching Device, known as the Knee-Flex® to prevent muscle atrophy and gently allow stretching of your affected leg muscles (hip, thigh, quadriceps, hamstring, groin, calf, shins, politeus, IT band, etc).
Running and other activities that require frequent flexion of the hip can overstress the trochanteric bursa. As well as the common causes of bursitis, trochanteric bursitis can occur following surgery. A healthy greater trochanteric bursa is usually about the size of a small plum, but can swell to the size of an orange when bursitis sets in. In North America, it is estimated that over 60% of hip pain cases are caused by trochanteric bursitis. A "bursa" is a sac that contains fluid and allows soft tissues (tendons) to glide more easily over bones.
The greater trochanteric bursa functions to prevent the iliotibial band (IT band) from rubbing against the hip bone (greater trochanter of the femoral head).
Trochanteric bursitis is often caused by the iliotibial band (IT band) tightening and rubbing against the bursa. When this bursa becomes inflamed, tenderness or pain will occur every time the tendon moves over the bone (greater trochanter). Diagnosing trochanteric bursitis can be difficult as many conditions (iliotibial band syndrome (ITBS), hip muscle strain, ligament sprains, etc.) have bursitis-like symptoms.
To begin with, your doctor will gather a medical history about you and your current condition and symptoms.
A physical examination will be performed and your doctor will visually assess and palpate (feel) the bones and soft tissue around your sore hip and the opposite joint to evaluate symmetry and recognize differences. You will generally be asked to complete a series of movements to measure your active (performed by you) and passive (performed by your examiner) range of motion. Your doctor may aspirate (use a needle) to remove fluid from the bursa to check for possible staphylococcus epidermis (or staphylococcus aureus) bacterial infection.
You doctor may also order an MRI (magnetic resonance imaging) or a CT (computed tomography) scan for more detailed information to help evaluate the soft tissues (bursa, muscles, tendons, ligaments, fascia, and other connective tissues) in and around your hip joint. Ultrasonography can confirm diagnosis and demonstrate tissue disruption or thickened tendons. The only way you can know for sure whether you have hip bursitis is if you get a proper diagnosis for the condition by your doctor. Some other hip injuries include: hip tendonitis, snapping hip syndrome, greater trochanteric pain syndrome, hip arthritis, labral tear, osteonecrosis, or a fractured hip. Hip tendonitis (tendinitis) is a condition where you experience pain, swelling and inflammation from damage or micro-tearing of one or more of the tendons in your hip.
Snapping hip syndrome is when you feel a snapping sensation or hear a popping sound in your hip when you walk, get up from a chair or swing you leg around.
Hip Arthritis is joint pain and can be described as a dull aching pain in the groin, outer thigh, or buttocks.
Osteoarthritis - the inflammation happens as the smooth covering (articular cartilage) on the ends of bones wears away. Rheumatoid Arthritis - an immune system disease that usually affects multiple joints on both sides of the body at the same time. The good news is that most cases of hip bursitis will heal with simple home conservative treatments and surgery is often not needed! With bursitis injuries, you might feel the swollen and tender feeling for a long time and it will be hard to treat your condition because your bursa will be sensative to all other therapies outside of cold compression. When it comes to temperature therapy what's better to treat your hip bursitis - heat or cold?
RICE (Rest, Ice, Compression, Elevation) has been recommended for years by doctors, trainers, and other medical professionals to treat the pain and swelling, chronic pain from injury and after any re-injury.
Although RICE can help to treat these symptoms, ice and freezer gel packs reach temperatures so low they can cause cryoburn, an ice burn on your skin. Fortunately you no longer have to settle for these ice cold methods that are uncomfortably cold against your skin, provide short term relief, cause ice burns, numb your skin and underlying tissue beyond feeling so you don't even notice the ice burn until it's too late and pool around your injury putting the cold everywhere except for where you need it most. Cold Compression Therapy with a Freezie Wrap® works by stopping and slowing nerve and cell function in the area and reducing swelling that can block blood vessels. This is important because once blood vessels are blocked or damaged, they can no longer carry oxygenated blood through the tissue and tissue cells begin to break-down. After the inflammation in your bursa has been reduced, providing extra blood flow and helping to heal your damaged bursa is recommended for complete healing.
The best source of heat treatment is from a product where you don't even feel that much heat.
This Energy Web® also provides consistent, uniform heat all around your hip to increase blood flow in the entire joint. Since our wraps are medical-grade products registered with the FDA, they are of a higher quality and need to meet way more standards for manufacturing (ISO 10993 - biocompatibility testing). Here at AidMyBursa we pride ourselves in helping you with your healing and recovery process.
Guarantee #1 - Use your products diligently for up to 60 days and you will experience a significant reduction in pain. Guarantee #3 - Your order is guaranteed to be shipped within 24 hours on every business day.


Guarantee #4 - All purchases receive a one year, full replacement warranty with guaranteed, prompt service. Guarantee #5 - You could save hundreds of dollars and possibly more, by utilizing our products, and getting back to work sooner. Bursitis is most often caused by repetitive, minor impact on the area, or from a sudden, more serious injury. Bursitis high-risk activities include gardening, raking, carpentry, shoveling, painting, scrubbing, tennis, golf, skiing, throwing, and pitching.
I told my podiatrist about your product and he said that is exactly what he wants me to do, cold then hot, plenty of water.
My bone spur has improved to the point that I use the treatments only once a day in the morning, with an occasional treatment in the evening after dinner. Quite possibly the most overlooked phase in running by athletes on all levels, the Swing Phase is the only phase that takes place during the running motion where the foot is off the ground. Also known as your stride, the Swing Phase begins immediately after the Push Phase has ended. Looking at figure 2-1a below, we can see the start of the swing phase where the right foot has just left the ground. In Figure 2-1b the right thigh and leg are now airborne and are being pulled forward.  This is the main function of your hip flexor muscles.
In Figure 2-1c the right thigh continues to be pulled forward as well as upward.  Again, this is the main function of your hip flexor muscles.
Finally, in Figure 2-1d, the right knee extends the lower leg and foot out in front of the runner so that he can make proper contact with the ground when he lands.  This is the main function of the knee extensors, or quadriceps.
With the right leg trailing behind the runner at the start in our example here (Figure 2-1a), the hip flexors in front of the body will have to pull the weight of the entire leg forward, or toward them.   Therefore, the Swing Phase is predominantly a pulling motion. As seen above, your hip flexor muscles dominate this Swing Phase of running and contrary to what many people might think, these muscles are not small, but rather, they are some of the longest muscles in the body.
As you can see, your hip flexor muscles cover the length of about half of your body.  This is quite a substantial distance and major source of your running speed if only you can tap into it.
The Psoas muscle is the highest up in the body of all the hip flexors starting in the lower part of your thoracic spine at the transverse process of the 12th thoracic (dorsal) vertebrae.
The Sartorius muscle, the longest in the body, starts out on the anterior and superior aspect of the ilium and inserts just below the knee joint.  It spans both the hip and knee joint in the process and therefore produces action on both.
As a group, your hip flexor muscles are also some of the strongest muscles in the body.  They are responsible walking and running.  Just take a look at their effect in Figure 4 below! The amount of horsepower (your rate of work) that these muscles are capable of generating is enormous.  But since they are essentially hidden deep within the midsection of your body, they usually go un-exercised. This means that in all likelihood, your very own hip flexor muscles are presently sitting dormant inside you and this means they have not yet been activated for speed or exercised for any true athletic function other than walking.
Some people think that doing regular sit-ups or hanging leg lifts is sufficient exercise for these muscles, but there are at least two problems with those exercises for hip flexor development. One is they can’t engage the hip flexors with a long enough lever in the body, such as the entire length of the leg, to put any significant force on them other than your own body weight.  This is a big mistake to make because these muscles are capable of so much more.
And two, those exercises don’t engage the hip flexors long enough through their peak force for them to have any substantial effect on them.  The amount of time these muscles undergo any peak force with a sit-up or hanging leg lift (which is still considerably less than the peak force attainable in them) is usually about a half of second. Not to mention a lot of these types of exercises are not done properly where people may cheat a little and use the momentum created by their upper body or legs and swing themselves through the exercise.
But if you just stop and consider the shear length and number (7 on each side for a total of 14!) of these muscles and their purpose in the running process, you would be seriously mistaken not to search for a better way to engage them.  After all, these muscles are responsible for the speed and length of your stride which helps determine your turnover rate as well as the distance you will cover with each step. If you hip flexors are not conditioned to pull this weight, you will always feel like you are you stuck in second gear or are running with lead in your pants because you can’t pull your leg from behind you and extend it out in front of you as fast as you would like. This problem is further compounded when you think about all the attention the hip extensors on the back side of your body and knee extensors are getting.  With all the exercise they get, they are getting bigger and stronger which also means they are getting heavier. But as good as it is for them and the Push Phase, you still have to be able to pull that leg forward during the swing phase.  And with the extra weight through muscle development that takes place on the back side of the body near your buttocks and the front side around your knees, the weak hip flexors will suffer even more. This is why it is not uncommon for people who over-train their hip extensors and knee extensors to sometimes end up slower in the process.  They aren’t able to effectively carry their body weight anymore because the hip flexors can’t match the extra demand the weight of those muscles require. Think of it this way – not training your hip flexors properly for running is not much different than trying to run your very best with 5 lbs.
So, the key here is balance within all of the muscles involved in running and the best way to attack your hip flexors and get them up to speed is to use the resistance band with an isometric training strategy as shown in this exercise. It is an incredibly efficient exercise and one that you can expect to make a big difference in your running speed and turnover rate in just a few days. NFL Cornerback Runs his Fastest 40 in One WeekNFL Cornerback, Mark Parson, trained hard for months using workouts provided by coaches and trainers yet his 40 time never improved. Body Torque #5: Lateral Spine Rotators for Sprinting SpeedIn this video, we are going to talk about the fifth and final torque involved in running.
The Iliopsoas (more commonly referred to as the hip flexors) flex the hip joint as well as stabilize the low back. Even if you are starting from a place of great flexibility, remember that every squat and every stride is a concentric contraction of this group of muscles, meaning they shorten each time they are used. Reach a huge online community and get the discussion going - start writing for Tabata Times today!
Pull both knees towards your chest and then let one leg hang off the edge until you feel a stretch in the hip flexor and thigh. In cases of heavy swelling, your physician may choose to drain fluid from the swollen bursa.
Patients suffering from gout or syphilis can be at higher risk of contracting Clergyman's Knee. Anyone - young or old - can suffer from this injury, and if you're active this condition will keep you from doing the things you love to do. This is why athletes that have a serious hip bursitis injury can often get back in the game in a matter of weeks while you could suffer for months or even years (in chronic cases). As well, the iliotibial band that runs overtop of the bursa may become tight for a variety of reasons putting extra pressure on the bursa during upper leg movements. Patients who have undergone surgery for a hip replacement or fractured hip often complain about pain over the outside of the hip which is usually caused by irritation of the bursa.
The IT band runs from the pelvis (iliac crest) down the side of the hip and leg, and ends near the knee at the upper tibia. Your doctor will need to perform a thorough assessment and possibly run tests to determine if your pain is caused by bursitis or by muscle or joint injury, local bleeding, synovitis, arthritis, tendonitis, cellulitis or a number of other conditions.
You will discuss the intensity of your present pain, the duration of your symptoms, which movements are causing your pain, and the limitations you are experiencing. They will show fluid next to the muscle, and may identify bursitis, tendinitis, inflammation, tears and other associated conditions. It's also important to consider that there are other conditions that might cause pain in your hip as well. The tendons in your hip connect muscle to bone and when these tendons are injured they usually cause pain and tenderness at the front, side and back of your hip, and even into your buttocks as well. You may feel more pain in the morning that could get worse as the day goes but generally lessens as you get more active. If you have a tear in your labrum you may feel a catching sensation and pain in the hip joint, groin, stiffness and limited range of motion of your hip.
This lack of blood flow to the bone in the hip joint causes the cells to die and the bone may eventually collapse.
Treatment of broken hips requires surgery to either replace the broken portion or repair it with a metal plate and screws.
Focus on treating the symptoms of your bursitis and any other soft tissue injuries you may have in your hip. When introducing other therapies make sure to first treat with cold compression to reduce any lingering affects of the inflammation and then an hour or so later give your bursa a soothing BFST® treatment to heal your bursa and the surrounding tissue.


The problem is, up until now there hasn't been any other option to treat painful conditions and injuries, so ice and blue gel packs (full of anti-freeze and chemicals) have been the only choice up until now.
Our Freezie Wraps® will wrap around your hip keeping the cold right over your bursitis injury for the entire length of your treatment. Without cold compression therapy cellular break-down and tissue damage continues as the cells don't get the oxygen they need to survive. BFST® increases the amount of blood that flows naturally to your bursa and soft tissue to nourish your injury, improving elasticity and speeding the healing process.
When you don't feel the heat, it means the therapy is working in your deep soft tissue which is really where you need it.
Other products that are sold in stores are considered "consumer goods" meaning the material only needs to be as good as a sweater that you wear. Everyone at AidMyBursa has tested and used the products, finding solutions to conditions that do not fit into the norm. Why spend time in pain, off from work, and missing out on your active lifestyle when you can be proactive about your injury and the health of your body?
Each day I'm able to do a little more in the way of household chores I am even starting to go swimming again. Larry Van SuchThe best way to increase your running stride and turnover rate is to develop strong hip flexor muscles.  These are powerful and long muscles in the front side of your pelvic region.
It starts the moment the foot leaves the ground behind you and continues all the way through until this same foot lands and touches the ground in front of you. And to think you may be walking out of the gym every single day not even paying any attention to them. Since the left leg has been thrust in front of our athlete, we know then that a force, relatively speaking with regards to direction, will end up pulling the left hip forward.  See Figure 1.
This torque is produced by muscles around the spinal column that rotate the torso in one direction or the other.
Strength building exercises will help stabilise your joints and you will also increase power and improve your trail running technique.
The Rectus Femoris (top most quad muscle), along with some other muscles we won’t get into today, assist with that hip flexion. If you don’t stretch the muscles to regain the length you started with, they will continue to shorten, which may cause issue with your squat form or power output during your runs over time. Raise arms overhead and turn the torso towards the knee that is up to increase the stretch and feel it in a slightly different location of the hip flexor.
It will even start interrupting any of your normal daily tasks and make living life harder than it really needs to be. Trochanteric bursitis is also known to occur as a complication of arthroscopic surgery, although it is estimated to have a low occurance rate (1.4% of all trochanteric bursitis cases). As the tissue moves during each step, many sufferers of hip bursitis find it extremely painful to walk. You hip is a complicated joint with 5 bones, 17 muscles, numerous tendons, ligaments and bursae connecting your leg bone (femur), pelvis and spine all together. If you have hip tendonitis, you could be suffering from different kinds of tendonitis including iliotibial band (IT band) tendonitis, gluteus medius tendonitis, or hip flexor tendonitis (iliacus tendonitis or iliopsoas tendonitis). If you have this condition you will probably feel very specific point tenderness on the side of the hip. Doing anything vigorous can result in pain, stiffness and may limit your movements or make walking difficult. Any changes or abnormalities in the physical structure of the hip can lead to a tear in the labrum cartilage. Osteonecrosis is a condition that develops in stages, general hip pain is usually felt first that may progress to a dull ache or throbbing pain in the groin or buttock area. Stress fractures of the hip are most common in athletes who participate in high-impact sports, such as long distance runners. Make sure to completely reduce inflammation, tenderness and swelling-induced pain first before switching to a goal of healing your bursitis injury. Our food-grade, non-toxic gel packs can be chilled in the fridge or freezer to tailor the amount of cold that you need for your injury. So if that means you can't handle a lot of cold, then use your cold packs for 10 minutes out of the fridge instead. By limiting the amount of damage done to your bursa, you also limit the amount of healing that needs to occur. Clothing articles like this don't need to meet high standards of production or materials and may include materials that irritate your skin. Our manufacturer has spent years perfecting the wrap design to make sure you get the treatment you deserve! Without proper rest and limitation on activities, being active as if your hip is healthy can lead to re-injury.
The main function is to flex the thigh up on the pelvis seen in Figure 1.  They are capable of generating enormous thrust into the midsection of the body to help with your speed and power to run. For all the tactile learners out there, try standing up straight and lifting your knee up so that it is parallel with your hip. With so many connections of tissue to the bone it's easy to see why any pain in the hip can be bursitis or some other injury in the same area. If you have this condition you may also have more pain and find it difficult to stand and put weight on you hip. It doesn't matter how you cool it down, because our gel packs are chock full of gel that's designed to cool down into millions of tiny snowflakes. You'll stil get all the benefits of cold compression therapy but with a treatment that's tailored for your needs.
To get back to doing the things you love you need to give your body proper care and attention.
Now find the hip crease and press down — you should feel a tense muscle which is most likely the Illacus.
The sequences of stretches below increase gradually in their intensity and should be approached in this order to minimize over-stretching and maximize flexibility. And even if you were to use them this long your skin would heat up to an uncomfortable level and may even burn you.
Why risk having to limit or give up your favorite weekend activity, your exercise routine, or even your job due to a bursitis injury? Now that you know where the target muscles are located, be focused and deliberate in your stretching to increase efficacy of each stretch. The cushioned gel will wrap around your shoulder and it won't budge for the entire treatment period. Early diagnosis of this disease provides a much better outcome with consistent, proper treatment. You'll no longer have to deal with annoying pooling around your shoulder or have to hold a hard block of ice on your injury! You're not supposed to "feel" a lot of heat because the heat isn't treating your skin, it's treating your damaged bursa by increasing the blood flow right in your soft tissue. If you found it difficult to find these muscles on your own body, here is where we get a little more precise with the anatomy so that you can see where exactly these muscles are in relation to your hip joint. Over time with consistent treatments you'll even notice that the warmth you feel from BFST® will decrease.
This is a sign that you've successfully increased blood flow right at the source of your pain and your body is doing everything it can to speed up the healing process.



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