“I was told I have hip bursitis. Is that what this usually is?”

Not always.

Pain on the outside of the hip is commonly labeled as bursitis, especially in women between 35 and 65. But in many cases, the real issue is something called gluteal tendinopathy.

It’s often a tendon overload problem, not just inflammation of the bursa.

Your glute tendons stabilize your pelvis with every step. When overloaded, they become irritated and painful. This is common — and frequently misdiagnosed.

What works?
Tendons need the right stimulus to heal:

Injections can reduce severe pain, but they should support a rehab plan — not replace it.

We also utilize regenerative approaches, including shockwave therapy, to stimulate tendon healing and improve outcomes in appropriate cases.

If your “bursitis” keeps returning and it’s affecting sleep, workouts, or daily life, it may be time for a more precise diagnosis and a comprehensive plan focused on long-term healing — not temporary relief.

A comprehensive evaluation can determine whether it’s truly bursitis, gluteal tendinopathy, or something else entirely.

Schedule a consultation and together, we’ll develop a strategy that supports real healing instead of temporary symptom control.

Strong hips matter. And the right treatment makes all the difference.

Pumpkin seeds are a nutrient-dense snack that support recovery, muscle function, and overall health. They’re especially rich in magnesium, a mineral many adults are low in. Magnesium plays a key role in energy production, muscle relaxation, sleep quality, and stress regulation. Easy to toss into meals or enjoy on their own, pumpkin seeds are a simple way to boost your intake.

Why it’s good for you:

• Supports muscle recovery and reduces cramping
• Helps regulate stress and promote better sleep
• Supports bone health and nerve function
• May help reduce inflammation
• Provides plant-based protein and healthy fats

Try this: Simple Chili Lime Roasted Pumpkin Seeds

Preheat oven to 325°F.
Toss 1 cup raw pumpkin seeds with 1 tablespoon olive oil, a pinch of sea salt, ½ teaspoon chili powder (optional if you don’t like spice!), and a squeeze of fresh lime juice. Spread evenly on a baking sheet. Roast for 10–15 minutes, stirring once, until lightly golden and crisp. Let cool before serving.

Enjoy on their own, sprinkle over salads, add to yogurt bowls, or toss into oatmeal for extra crunch and magnesium support.

Simple, satisfying, and easy to build into a balanced meal 🎃

The Push-Up is one of the most effective bodyweight exercises for building upper body strength and core stability. It targets the chest, shoulders, and triceps while reinforcing proper shoulder control and full-body tension, making it a foundational movement for both performance and injury prevention.

How to Do It:

Variations:

Start where you can maintain strong form. Progress gradually as strength and control improve. 💪

Yes, really. Not a new supplement. Not a new workout program.

Just… park a little farther from your destination.

It may seem small, but those extra steps add up. Most of us spend long hours sitting, and short bursts of movement throughout the day can make a real difference.

Why It Helps

Adding a few extra minutes of walking during daily routines can:

Lifestyle medicine isn’t about doing everything perfectly. It’s about stacking small habits consistently.

This month, try choosing the parking spot a little farther out.

Those extra steps are simple, free, and surprisingly powerful.🚶

Community Collaboration with Sourland Cycles: Common Cycling Injuries

If you ride regularly, chances are you’ve experienced some aches or pains along the way. I’m partnering with Sourland Cycles for a community talk on common cycling injuries, why they happen, and what you can do to prevent and treat them without surgery.

We’ll cover some of the most frequent issues cyclists experience, how to recognize early warning signs, and practical strategies to keep you riding strong and pain-free.

Whether you're a casual rider or logging serious miles, I hope you’ll join us.

Learn more at sourlandcycles.com

Monthly Walk with a Doc

I’d love for you to join me for Walk with a Doc right here in Princeton. Each walk starts with a quick health chat, then we head out together for an easy stroll where you can ask questions, connect, and enjoy some fresh air. It’s a fun, relaxed way to get moving and learn something new at the same time. No special gear needed, just bring comfortable shoes and yourself.

Next walk: Wednesday, March 25th at 12PM
📍 Community Park South (parking lot between John Street and Race Street, near the dog park)

Got a question about recovery, movement, or wellness? I’d love to hear from you.