|  | Conditions Treatments | Illness

Kegel Exercises for Bursitis

Bursitis is the inflammation of one or more bursae in the body. Bursae are small sacs filled with fluid. When they become inflamed, a bulge will form. One type of bursitis is known as trochanteric bursitis or hip bursitis. This is the inflammation of the bursae of the hip. One way to reduce pain and swelling is to practice kegel exercises.These exercises are designed to work the area around the pelvis and are not difficult to master.

  1. Finding the Kegel Muscles

    • Your kegel muscles are not difficult to find because you use them every time you stop the urine stream when you use the bathroom. When you contract your kegel muscles, the urine stream stops. This is the idea behind kegel exercises. In kegel exercises, this contraction is repeated over again and held for certain lengths of time. If you are a woman and are having trouble locating your kegel muscles, insert a finger into your vagina and squeeze the muscles around it. You should feel the vagina tighten and the pelvic floor move upward. With practice this movement will become more noticeable. Balls and exercisers can also be used to feel the contractions.

    Contracting and Relaxing

    • Contract and relax your kegel muscles at a pace of one per second, doing 50 a day. Do not do these quickly. Simply go at a reasonable pace. Although you use these muscles when you urinate, do not do this exercise when you are urinating. Because of the kegel muscle's discrete location, you can do them just about anywhere such as in the car, office or bed. As your kegel muscles become stronger, gradually increase your reps so that you are doing several hundred a day.

    Contracting and Holding

    • Contract and hold for several seconds. You can do this several ways. One way is to do a bunch of sets while holding the contraction for two seconds and do several more sets at an increasing contraction length. Another technique is called the elevator method. The idea behind this is you start and hold your contraction for one second, then the next set you hold for two and then three, until you reach the number of seconds that you want to hold for. When you are first learning to do this exercise it is recommended to not push it and to hold for only a short period of time.

Illness - Related Articles