Trochaneric bursitis is an inflammation of the bursa which lies over the bone(femur) at the outer side of the hip.

Commonly the superficial trochanteric bursa is the inflamed bursa. The superficial bursa is located over the greater trochanter of the femur. In severe cases there is a deeper bursa that can become inflamed.

What's a bursa?
A bursa is a small cushioning sac that is situated where tendons pass over the areas of bone around joints.

Symptoms

• pain and or swelling on the affected hip.
• referral pain that travels down the outside of the thigh down to the knee.
• pain sleeping on affected hip.
• pain getting up from a deep chair after prolonged sitting.
• pain climbing stairs.
• pain when sitting with legs crossed.
• increase pain while walking, cycling or standing for long periods of time.

Causes of Trochanteric Bursitis?

• muscles and tendons rubbing over bursa, causing friction against thigh bone.
• can occur due to trauma such as a fall or a sports related impact contusion.
• can be a gradual onset due to repetitive actions such as running, walking or cycling.
• also can be caused by repetitive contracture of the gluteus medius, itb or both during running or walking.

Trochanteric bursitis can be a secondary injury associated with chronic conditions such as:

• scoliosis,
  
• unequal leg length, 
• weak hip muscles, 
• osteoarthritis, 
• calcium deposition in the gluteal tendons that run over the bursa,
• rheumatoid arthritis.

Treatment

• Ice,
• medications such as anti inflamatories,
• corticosteroid injection,
• soft tissue therapy such as myotherapy.

How to prevent Trochanteric Bursitis?

• address any muscle weakness or fatigue.
• ensure that you strengthen the muscles to avoid reoccurance.

What causes Shin Splints?

• Irritated and swollen muscles, often from overuse.
• stress fractures, which are tiny breaks in the lower leg bones.
• over pronation, over supination or flat feet. Poor foot and leg biomechanics
• weakness in stabilizing muscles of the hips or core.
• over use.
• inappropriate footwear.
• increase in training too quickly.
• running on hard or angled surfaces.
• decreased flexibility at the ankle joint.
• poor knee flexion.
• tight calves, hamstrings.
• weak quadriceps and foot arch muscles.

Generally arises from a combination of:

• muscles,
• tenoperiosteum
• shin bone (tibia)

Symptoms of Shin Splints.

• dull aching pain in the front of the lower leg.
• painful to touch.
• pain or discomfort all the time.
• pain along the inner border of the shin.
• stiffness.
• may walk with a limp.
• mild swelling.

Treatment of Shin Splints

• Rest
• Ice
• Orthotics if it's to do with leg length or foot biomechanics.
• Myotherapy to treat and release the tight muscles as well as:
• Range of movement exercises.

A sprained ankle is where ligaments are overstretched.

 Causes

·       Rolling the ankle or

·       Unstable ground.

 

Symptoms
·       Popping or cracking sounds

·       Bruising, swelling and ankle pain.

 

May find it difficult to stand and walk on the foot that is sprained. Sometimes it may require that you use crutches, have the foot strapped up or even have the foot placed into a special walking boot to help mobilise the ankle.

·       In severe cases a sharp pain maybe felt deep in the ankle joint. 

Treatment
Is to:

·       Rest

·       Ice

·       Compression and 

·       Elevate.

Afterwards strengthening the ankle and calf muscles are important to help with stabilising the ankle to assist in prevention of other sprains.