"Sits Bone" Pain? Self-Treat Ischial Bursitis vs. High Hamstring Tendinopathy

"Famous" Physical Therapists Bob Schrupp and Brad Heineck discuss the assessment and treatment of "Sits Bone" pain. That pain you feel over the bones on which you sit. They discuss how you can tell whether your pain is coming from Ischial Bursitis versus a High Hamstring Tendinopathy. They also discuss treatments you can do on your own.
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[@havoc2431]

This channel has come a long way. I love these 2 guys, they seem like such genuine people in it just to help people out. To me, that speaks volumes.

[@ilonabaier6042]

My friend has done these exercises for "sitz" pain and it helped immediately! Thank you so much. Herzlichen Dank!

[@leeterryberry2563]

These guys are timeless. Praying for you Bob! Keep pushing the limits. Thank you.

[@lisaelliott116]

I have been dealing with this off and on and thinking it was bursitis. Your explanation of why it is is tricky to diagnosis has been exactly my thought process. Thank you for the strengthening exercises.

[@Healthydays-pn4dq]

Have you tried a cushion that is designed for sensitivity in the ischium or sit bones? There are several models out there, and they all have two ischial cutouts that relieve pressure on that area. They seem to really help some people.

[@anitahsu3350]

Thanks a million for your help. Your treatments of ischial bursitis is an amazing healing for my sitting problems.

[@Tony-hz8ld]

Bob and Brad, the 2 most famous P.T. on the internet...Love u guys

[@RisenNephalem]

honest to god, i check you two before i call the chiropractor, you two are doing the lords work man... i've honestly put a bulging disc back in numerous times and now my booty hurts cuz i just started a new job on the computer... you two are life savers

[@CS-br7tp]

Very much appreciated with the diagnosis and treatment. It is spot on my sit bone pain. Many thanks,

[@anthonyibarra7647]

I love watching you guys and I've learned a lot from your videos. Keep being yourselves!

[@victoriasandels4287]

Always so informative and great advice! Can we just all take a moment and give some extra acknowlegment and appreciation to the incredible ease with which Brad climbed up on the table at 9.30! Jeeeez - you would think it was a simple step in a staircase. Kudos! Well done guys and thank you for all that you do!

[@mikafassie]

Love you guys…what about heat for chronic bursitis, tendonitis, tendonosis and/or hamstring?

[@tc68bird]

Thanks for posting this video! Just the trick with the pillow REALLY works! Instant relieve and I'll be able to use something like it on my upcoming flight! Will try the ice tonight!

[@meganl9431]

Thank you!! I am a farrier and I am bent over most of my working day; this helps a TON!

[@ithasbegun5139]

Great idea about the pillow for the bursitis; it really help. Thanks.

[@joegallagher1842]

I started to treat for PHT, but now I know I have IB. You guys make a difference in the world. Hope everyone is doing great.

[@RahulGupta-ey5xx]

Very well explained and loved your recommended exercises

[@DeepTubeNYC]

Bob and Brad, you guys are great. Thank you for all your help with everything. I have a suggestion to make in regard to this issue. I user a golf ball on a soft cushioned chair to cross massage the High Hamstring area that was hurting right in the crack of my right side butt. It did wonders, feel so relieved. No will work on your advised strengthening exercises.

[@SuzanneAWells]

Thank you! Love you guys!

[@terrythemultibillionaire1649]

Thank you guys so much for making video.

[@florypridgen4773]

It’s great Chanel,it is very helpful for me,thank you again.

[@seguszone]

Thanks for the excellent information. All the best.

[@MichelleSargentSarraGarrett]

You guys are the best! Thank you so so much

[@Nancy-wf2dy]

Thank you! I’ll see my doctor and know that I more than likely have sit bone bursitis! I sit a lot and ice is great. I sit on a gel pad for wheelchairs in the car.

[@mawboo]

Thank you for this info. We think it is bursitis. Sitting forward on a chair cushion and icing feels better. Finally something to work towards. ❤️❤️

[@becsta365]

Got busitis from sitting too much and cutting leg circulation at the hamstring when on my office chair. Seemed to get worse! Fortunately I can ride my bike ok but cannot run due to the pain. Is slowly improving. Tip: at desk, raise feet onto a box under your desk. Takes the pressure off hamstring and sit bone area where the busitis/tendinitis is. Thanks for the video. Will do those exercises + continue biking+ get up from desk when working more often…

[@pamvogel5348]

I had long standing proximal hamstring tendinitis (5+ years) had PT, and injections, etc. without 'fixing it'. It wasn't until I found a new PT who did dry needling and boom, so much relief! She was able to get the trigger points in the glutes, the 'go-gos' and hamstrings. She only did the dry needling twice and then all the other modalities and all of the strengthening/ stretching. The exercises mentioned here are fine but I needed more.

[@nant5434]

Where did she place the dry needles? My PT wants to try dry needling on me but it’s too tender

[@falahemm8148]

How are you doing now

[@MSEAD123]

Wow, at first I thought I had sciatica pain, but my back isn't really hurting so now I think I have either this Bursitis or high hamstring tendinopathy.

[@tinaturbin1168]

Great info1 YOu guys are really good. Helped me loads!

[@cesarcervantes9111]

This video saved my life

[@robm1585]

Great video guys. thanks.

[@dannycobery738]

Very helpful! Thank you, gentlemen.

[@barbaramontgomery8984]

Thank you both for this information. Well explained and sounds like I have high hamstring tendinosis. Will work on those bridges daily!

[@semanavidi8694]

Thank you guys.

[@gothops2632]

I love how Brad says "right"! He really lengths the word out," riiight" lol.

[@HA-00]

That's because the other guy doesn't give him much of a chance to speak.

[@kaybyrne5312]

Would you recommend running through the tendonopathy ? Thanks for the Info & exercises, ordering the pure wave!

[@KissyKat]

I learned SO MUCH! I think you're both fantastic. Just subscribed looking forward to more vids!! :-)

[@RM79822]

Hey you guys are dead on the money with eccentric strengthening for this type of thing. Been doing that exercise on the ball you guys showed 1-2x a week for the past 4 months and been able to keep HHT at bay. As soon as I slack off and stop doing it, I find it gets aggravated very easily playing sports and I have to start doing the eccentric exercises again. I think that's a sign I need to keep at it. Thanks again.

[@lamppostinnarnia]

i really hope this channel takes off its great

[@jerelb0y281]

lamppostinnarnia i hit my sit bone at the edge of the sofa and it hurts so bad even after sleeping for a whole day

[@yunhuiroehrig7732]

Thank you guys!

[@abbylydon9936]

guilty person i

[@joanoprey3002]

lamppostinnarnia Wa

[@undeadban2742]

It took off

[@1gr8lpta]

not my first video, subscribed I love your videos

[@storydoe4138]

Thank you! Great tips!

[@hakimmajid1166]

Great video! Question: Can an MRI or another type of imaging show which one you may have?

[@nigelphillip2715]

Thanks...this really helped...great job!

[@BobandBrad]

Glad it helped!

[@susank6267]

Very helpful. Thank you so much!

[@carpediemwithLesli]

I have been suffering from pain in both of my sides!!! it is debilitating! It even hurts when I am laying down. I am not an athlete so this video clarified this issue a bit for me...or at least confirms that it is not my hamstrings....God! it hurts!!!

[@estefani6692]

Hey there, that sounds painful. :( How have you been holding up?

[@saharhussein7182]

Same with me

[@sassimi7058]

Same it's been 1.5 months ,nothing works

[@sdhkhk66]

same

[@alicehb1606]

Same here too, doc’s don’t know which it is

[@mattduo2423]

Great video helped so much

[@aditiwalke3413]

Helpful video👍

[@Cronos-ms3pw]

thank you for the very informative video. I was wondering if i understood correctly: the eccentric exercises and the massage device are good ways to improve the hamstring tendinopathy, to improve the bursitis, you would use the pillow? Or are the eccentric exercises also helpful for the bursitis?

[@amberp5812]

The pillow advice has really helped. My doc thinks I have a high hamstring injury and bursitis. I've had trochanteric bursitis since I had labral tear surgery, but this butt pain is awful. I wish I would have watched this video before my foam rolling experiment. I'm going to try the cross fiber massage tonight.

[@Healthydays-pn4dq]

Have you tried the cushions that are designed to rest the ischial tuberosity area? There are a few models out there, and they have two holes / cut-outs in them so that the ischial region and upper harmstring region can rest and not have pressure placed on it.

[@barbarawilliams9559]

My pain is the "Tail bone" between the 2 you talk of. I try pillows, cushions,bubbles, etc. Whats the best thing to sit on if you sit alot at computer, etc.

[@brittyally7710]

HIGH HAMSTRING TENDINOPATHY: I did soooo much research when I first injured my right hamstring and wish I would’ve found a comment like this, so I’m hoping this helps someone! I have injured both my hamstrings now, high hamstring tendinopathy I think, and have healed them through yoga and light weight lifting. I injured both of them during stretching, my right one made a loud popping sound when I did it and shot a pain through my entire leg. it was so bad I couldn’t lean forward to tie my shoes (previously I was very flexible and could touch the ground with my full palms easily) and I was limping the first couple days. It took me about 8-10 months to feel back to normal in that leg. my left leg, I tore the hamstring in the splits after 1.5 hrs of stretching, overstretched I think. It’s taken me two months or so and it’s making a lot of progress, but not quite fully recovered, I’m thinking by 4-5 months it’ll be fully recovered. I’ve made a lot of progress through stretching and light weight lifting. in weight lifting, I initially avoided eccentric movement or anything that lengthened and pulled on the hamstring such as deadlifts, squats, etc. and stuck to exercises like glute bridges and hip thrusts that strengthened the hamstrings without an extreme extension. with my left hamstring still being slightly injured, I do do deadlifts and squats now but can feel the discomfort of meeting right up against that pain. I can’t extend as far as I normally would in a deadlift. for stretching, I did whatever felt good and listened to my body. I found a wide legged seated forward fold to be the most difficult and painful and pinpointed my spot of injury in the left leg so I have been very very very slowly focusing on that and have noticed quite a bit of improvement and relief. I hope this is helpful for someone!

[@CLombardi11]

try some single leg romanian deadlifts, with proper form they're really helpful. Good luck

[@brittyally7710]

@@CLombardi11 I do them a lot now actually! thank you!

[@jackeytoland]

Beau & Britty THANK YOU SO MUCH FOR THIS!!

[@nirajjkumarr]

Hello... I have exactly the same kind of injury in my left hamstring....it gets pinpointed with legs spread out for forward fold...had got this with overstretching in splits probably....feel very depressed since 6 months...could you plz share your exact exercise routine for recovery....would be very grateful

[@madeline569]

Wide leg forward fold is the most painful thing for my HHT as well!

[@stephenrooneyphotographywa9428]

Coupla Legends. Thank you 💚🤙🏼

[@user-qy7og7pg7g]

great video thank you guys 🤗

[@ktcee803]

I have sit bone pain all the time now. When I sit, when I lay down. Its agony all the time. Now I know why. Thank you.

[@dawnlane3560]

I came here looking for relief because I'm having this agony all the time too! I'm thinking bursitis but time will tell. I hope these were able to help you!

[@Healthydays-pn4dq]

​@@dawnlane3560 Hi Dawn (and also the original commenter ktcee803). If y'all are still experiencing the symptoms that are mentioned in your comments, I would definitely recommend looking into special cushions that are designed for this condition. There are several models available on the internet. I would type in the name of your condition with the word "cushion" after it. These cushions usually have a couple of holes in them designed to rest the sit bones. They seem to have helped many people. It's worth a try if you ask me!

[@justindelove8960]

Nice, don't my problems is either those, but good vdo, keep simple is great

[@noahswrld9086]

I been having this for 3 weeks coming on a month now still hasent fully healed and I been doing so much for it

[@mapleridgefarm1026]

I feel ya, im in the same boat.

[@narmen1984]

Love these guys

[@JK-ww8kw]

Thank you so much! Finally some relief for my sits bone.

[@micheleplace8596]

Correct me if I'm wrong but bridging up is not an eccentric hamstring exercise. The slow decent however would be. Love your shtick and info!

[@dEaFTOLiGhT]

I love these guys!

[@mochi_and_me]

Thanks for this video. I've been having physio for 6 months for what I thought was a hamstring injury, but to no avail. x ray and ultrasound showed nothing, I'm going in 2 days for a bone scan in case it's a fracture. Wish me luck!

[@FreshFreeKickerz]

Did you ever find out what it was with the bone scan?

[@TriGator]

I developed ischial bursitis due to long hours riding a bicycle indoors. The small saddles used by competitive cyclists places pressure on the sit bones. When riding for 4-6 hours indoors the pressure can be constant causing the bursitis. So while I am an athlete, I did not have a hamstring injury emphasizing the need to get a good patient history when making this differential diagnosis.

[@jvliv]

Very informative videom thanks for it. Quick question: In order to determine if its ischial bursitis or high hamstring tendinopathy, wouldn't it be best to get either an MRI (on the most expensive spectrum) or an ultrasound series image? I suppose that should minimize any second guessing. Your thoughts? Thanks!

[@ireneduffy3014]

I have the same issue. I’m wondering if I have both?

[@motormatt5447]

This video helped me determine (before confirming with an MRI) that I had sit bone bursitis from sitting at work. I also have a bulging disk on my L5 S1. I am 25 years old. Was a VERY active athlete up until graduating from college.

[@sayedazarm5302]

Hello motormatt How did you treat sit bone bursitis? And how long did it take

[@falahemm8148]

@@sayedazarm5302 same question from you

[@Xalisko]

Did you end up resolving it?

[@laurad2386]

So glad I happened upon your site. Very timely as I have been suffering with IB again and finally decided to see an orthopedist last month who confirmed the dx. about 6 weeks ago I one injection (each side, L>R pain) that took several days to for me to feel a difference, and even after the injection, with certain activities (tennis, stair climbing, hills) the sharp pain returns. My job requires a lot of sitting, and I try to get up every half hour. Does this mean it may not be bursitis? I have been bad with icing after activity (until right now - just got back from playing tennis, saw this post, and pulled out an ice pack to sit on while watching.) Thank you!

[@amyhertz3226]

Very helpful!

[@tingliasmr]

My god such a little thing as cross massaging the hamstring worked a treat and jesus it's been so,so sore.Thanks a mil guys! Big love from Spain! :)

[@daveo990]

Thanks alot for this advice. I got the ischial bursitis from falling on ice and I landed straight on my sit bone. It feels like there's a "pins and needles" feeling in the sit bone/buttock when I'm sitting. It's very frustrating since the CT scan at the ER showed absolutely no bone injury or dislocation of any kind. :/

[@ashlynnsmith3802]

Are you okay now what treatment did you took?am in same position like you mention

[@janefinch01]

You guys are fabulous! I thought I had a hamstring problem but thanks to your explanation, I know know it’s a bursitis issue and am sitting on a pillow in less discomfort than I’ve had for a while. Your advice always works!

[@geekphysique4564]

Hi, I just want to know is it both of your glutes or is one side? I am asking you this questions in regard to my situation for I have pain on my hamstring and right side glute but more painful on the buttock and it’s only my right side. If you say it is bursitis, is it both sit bones or did you had only one sit bone issues?

[@abhishekanshuwali3808]

@@geekphysique4564 In my case- only one side(predominantly) with bursitis

[@Healthydays-pn4dq]

There are cushions that are specially designed for sensitivity in the sit bones region. They have two holes in them where the sit bones are, which relieves pressure on that area. There are several models online. They have really helped some people who have pain in this region.

[@ryanmitchell4559]

You guys are awesome

[@kaledabdo6595]

Good doctors thanks so much

[@razrasmussen5850]

Thank you for this clear description of both types of injuries and treatments. I've been wondering what this "pain in the butt" was and what to do about it since I began doing training for steep uphill climbing! I'm wondering too if it's possible to have both simultaneously. Prior to starting the training I was stuck in a totally sedentary 8-hr/day job for several months and sitting became very painful (but only sitting, not when using the hamstring).

[@toniprrp]

I have both as well as issues with my glute and piriformis so yes it is possible. My sciatica is debilitating

[@vocals1111]

I feel ya got it too, awful burning pain, how bout you

[@Healthydays-pn4dq]

Hello! They do make cushions for the type of injury you seem to be describing. The cushions have 2 holes in them so that the upper hamstring area can rest while you are seated. There are a few different brands and they all have the same basic design. I would encourage others to give them a try.

[@jorgerd3606]

Thankyou very much...

[@cynthiadianecarey9902]

Wow, this is great! Thank you. I haven't figured out yet which kind I have. I hurt horribly all over, (I am 69 and have had fibromyalgia for about 40 yrs, but can't take anything for pain) so I decided to try to fix this place, because it hurts the worst. Of course I wanted your advice, and found this video. I'm not at all athletic, but in my daily life, I have to frequently bend over to touch the ground, from the hips. I can't bend down correctly, because my knees have been bad for years. Bending over from the hips has always been very easy for me, but the last few months, it hurts the worst! My sits bones also hurt while walking and sitting, & constantly. I'm going to try treating for both conditions, and see if something seems to help. I can barely stop laughing as I type this. I know I'm falling apart, but I'm trying to get better, and the doctors aren't helping. If you happen to see this, any more advice about figuring out which kind I have, would be much appreciated. Thank you! 2019

[@cmb52]

Man, you sound exactly like me! I pulled some thing in my left sit bone area a year or more ago, pulling off a winter boot! It's no better than it ever was and here comes winter again. Did you ever get better?

[@cynthiadianecarey9902]

@@cmb52 I'm still working on it. 😂 I often try what Bob & Brad show us, and lately I think I've figured out that my SI joint may be responsible for a lot of my pain, so working on that. And their passive laying on your back, on a roller or back pod, seems to help me, too. I hope you find relief soon❣️

[@Healthydays-pn4dq]

Hi Cynthia. If you are still having the symptoms you described in your comment, I would recommend trying a cushion that is designed to relieve pressure on the ischium or sit bones. There are multiple models out there. One of the more popular ones is reviewed by Dr. Jo here on KZbin. Her channel is called AskDrJo. But there are also several other models from other brands available.

[@lynntomaino2925]

This is a great video and the explanations are concise. I am having the problem on both sides and felt the snap during yoga. I felt better with the recommended massage and will now start eccentric strengthening

[@falahemm8148]

How are you doing now

[@christiepetty5659]

What do you think using the TRX for the eccentric hamstring strengthening?

[@vivianpittman9835]

helped in determining bursitis was really high hamstring tendonitis

[@mikemcdaniel4710]

Thanks for this great video! I have a question: I have been SUFFERING with this for more than a year! A recent MRI shows that I have tendonopathy at the top of my hamstrings. I have begun using the Pure Wave, and it is great! Today was my FIRST performance of the Ball exercise that you recommend in the video. I easily did the 10 reps and with no pain… which was very SURPRISING to me, since MUCH of my hamstrings are very sensitive to the Pure Wave!! So I am wondering about the fact that my exercise ball appears MUCH larger than the one in your video! I bought a 75 cm Ball, which was recommended for a person of my height (6’ 4 ½ “). Is my ball OK for this particular exercise?

[@falahemm8148]

How are you doing now

[@bettinabrentano5440]

I had pain in the ischial area for over a year just from taking a long road trip in a car with not very well-padded seats. Next time I will know about the pillow trick and will do some pre-strengthening with the ball. BTW, mauve suits you; pls tell your wife she has good taste (in shirts).

[@superhappyguy101]

Thanks guys - this was super helpful. I'm both though - I like squats and I am an accountant!!! 😆

[@paultriplett243]

Thank you gentlemen I just so happen to be experiencing excruciating pain in that area. I had a fracture called an avulsion fracture of the right issue tuberosity, in a karate injury. That was in my younger years now I was just pulling a boot off and I felt a pop on my left and by what you were explaining I think it is upper hamstring. Tendonitis. I'm going to try the excersises.

[@josechavez3614]

Can i still strength train if I incorporate these eccentric exercises to my routine?

[@OgilvyLatinRED]

Can you recommend another tool for this massage? The PureWave is no longer available and I have a high hamstring tendinopathy issue. Your video was so helpful and would really appreciate an answer to my question. Thank you!

[@distapp9]

timtam or hypervolt

[@eddiemuise4791]

Hope I can get a reply to this my doctor said I have calcification never said how to get rid of it 2022 thank you very much Bob and Brad

[@EdwardsNH]

Can you please advise me on which attachment and setting you are using with the Pure-Wave?

[@douglasthompson4540]

As a 70 year old yoga teacher, and having taught yoga for over 20 years, injuring my hamstrings near the ischial tubrosity are all too common. I do it at least once a year. This last time I think I did it from doing 3 sets of 70-pound deadlifts 2 times/week. I am going to take your advice, and buy a Purewave cordless massager. The question is, which one? The cheapest one is The CM3, and costs $40. The most expensive is the CM7 and costs $124. Will the cheap one do the trick?

[@hassanjunaid9453]

What do you guys think of tight hip flexors along with this problem.Maybe they are causing the hamstrings in a faulty stretched condition aswell

[@joshveliz_7]

any update on this comment? was the tight hip flexors causing the hamstring pain and what’d you do to fix it?

[@jillkrenek6987]

Hi-your Pure Wave percussion machine no longer available on Amazon. Is there another brand you would reccomend? Thank you.

[@distapp9]

tim tam or hypervolt

[@eddie195777]

How long do you ice the area? Twice daily? Thanks

[@amarkujovic1145]

Hey guys I’ve been watching your show for some time now and im a big fan of your work. I have a question for you. About a month ago i was practicing my spinning back kicks and as i was throwing my right leg in the air my left leg witch is on the ground pops( right below the gluteus Maximus) i immediately fell down and felt a sharp pain high up on the hamstring. A week later i had a 1 mile race and i went to race, so my stupidity caused my hamstring to pop again in the race. Since then I’ve been using ice as you recommended in one video and it helped but now the pain is kinda spreading. Its much les than it was i can walk and jog a little but i feel a 4/10 pain in mid hamstring and it goes down to the back of the knee. Also when i sit on hard surfaces and for longer period if starts to hurting. So my question is what do you think my diagnosis is and what should i do next P.S: I went to the hospital and they sed it’s fine just rest. But it’s obesely not fine 😂 in advance thanks 🙏🏼.

[@fritzginger15]

If the pain presents from sitting only and has been an issue for at least 20 years, would you assume its bursitis? Also who should I go to to help fix this? Physiotherapist or doctor? Any insight would be greatly appreciated I've haven't been able to sit comfortably since grade school 20 years ago. The pain starts in about 5 mins on a lightly padded chair and within 15 mins on more padded chairs like office chairs and car seats. only thing I can sit for longer without pain is a couch or edge of bed. In school sitting at our desks (especially the ceramic seat ones) was torture all day, as well as sitting on bleachers or the floor for assembly. I feel like its both my sits bones and muscles attached to them that hurt. Its painful to continue sitting as well as torture to shift positions or get up when I'm done sitting. I don't like eating out, going to the movies, concerts or sports even that require sitting and stress about any drive that longer then 30 mins. Luckily I don't have a desk job, but anytime I need to do desk or computer work at home I have to stand or sit on the couch or end of bed. those options aren't always ideal for the tasks I'm doing or the length of time I'm doing them.

[@pablomendez8039]

WOW! is just real nice to bump into just what U may need! I've been having a chronic High Hamstring Tendinopathy for about 18 months already... I have recently start a strength program but different professionals have suggest me some ice and others heat.... which is it? should I put some ice right after exercising and heat at night?

[@gSWG3R]

Pablo Mendez go get an mri mate. Its been 18 months.

[@puglissu8893]

I fell in June, got injection aug 9. After the two week follow up, would deep tissue massage be suggested, or just the therapy. I was in therapy for other back and knee . I have had massage for years and avoided invasive procedures because dr seem to not understand. Medication is bad. But ins doesn't cover, deep tissue, and there such a difference. Thank you!

[@janaoh5785]

Do these exercises actually heal the tendinosis? If so how long would it take? (Bob you said your wife had been dealing with this for years).

[@lizgore7506]

What type of doctor would I see for an injection? I have had this paint for over 6 months!

[@joshuaandjacquelynnjones7223]

also could you recommend a top notch PT in the spokane washington area by chance?

[@masonoliver8833]

I have hamstring pain along most of my hamstring but mostly my upper hamstring, especially at the very top of my hamstring in my glute, when hip hinging. how should I heal this?

[@d4dolphinify]

MAYBE I have Both! But another youtube video told me it was from over-stretching..with Yoga. The terrible pain has gone!

[@suzanneanglum1855]

Are the same exercises recommended if you are dealing with ischial bursitis? Do I need to stop exercising? Do the sits bones heal?

[@SKaplanTucson]

What if it's both problems? Is that possible? I have a hypermobile SI joint and have had two si injections and one bursa injection. I'm pretty right now but am just curious.

[@jeanneschank4889]

Is it possible to have tendinopathy and bursitis? Can you do exercises for both at the same time?

[@e.miller8943]

My ischial bursitis was caused by bike riding after many years of not riding. After a month of stretching and working the ham strings, glutes, and piriformis muscles, I am just about back to normal. However, the most important thing I did was to buy a seat cushion with cut-outs for the ischia. Now sitting doesn't make the problem worse.

[@SukhvirSingh-te4pk]

What kind of cushion?

[@e.miller8943]

@@SukhvirSingh-te4pk The one I bought is made by Aylio, which came from Amazon. Just having a soft cushion didn't help much. The key is having ischial cut-outs. I am a six foot tall male. My ischia are 6 inches apart from center to center. The Aylio cushion fits me perfectly.