Perform These Exercises to Reduce Hip Bursitis Pain

Hip bursitis can be painful, but there are exercises you can do to ease the discomfort. The right exercises can even help enhance your strength and flexibility.

What is Hip Bursitis?

Hip bursitis is an inflammation of one of the bursae in the hip region. Bursae are small, fluid-filled sacs positioned between bones and surrounding soft tissues, which act as cushions to help reduce friction between the different structures. When bursae become inflamed, they produce an excessive amount of fluid, which causes them to become swollen and press on the surrounding tissues.

What Causes Bursitis?

Bursitis is typically caused by overuse or constant friction and stress on the bursa. Bursitis can affect anyone, but it is more common in women and middle-aged or elderly individuals.

Hip Bursitis Exercises

Simple stretching exercises help stretch and strengthen the muscle that runs along the bursa. Stretches include:

• Bridges:  Lie on your back with knees bent and feet flat. Squeeze your abs and glutes and lift your lower body off the floor. Hold for 10-30 seconds and then lower to the floor. Repeat 5-10 times.
• Hip Press: Lie on your back with your knees bent and feet on the floor with a therapy band around the thighs. Lift your hips against the resistance of the band up toward the ceiling while keeping your heels on the floor. Repeat 5-10 times.
• The Clam: Lie on your side with knees slightly bent and place a pillow between your knees. Gently lift the top leg but remain in contact with the pillow. Hold that position for 10-30 seconds before relaxing. Repeat 5-10 times and then rotate to the other leg.
• Gluteal Stretch: Lie on your back with both knees bent and rest the ankle of the injured side on the other knee. Keep your other foot flat. Grasp your thigh on the uninjured side and pull toward your chest until you feel a stretch. Hold for 15-30 seconds. Repeat three times.
• Lying Leg Circles: Lie flat on your back with your legs extended. Elevate your left leg three inches off the ground and make small circles. Switch to your right leg and perform the same movement. Perform three sets of five rotations on each leg for 30 reps on each leg.

Hip Bursitis Exercises to Avoid

If you are dealing with hip bursitis, there are certain exercises that could make your condition worse. Hip pain increases when you’re standing on your affected leg, so cardio exercise machines, including treadmills, ellipticals and stair-climbing machines, can all aggravate your bursitis. You should also avoid hip-focused exercises like squats and leg lifts that require you to lay on the impacted side.

Follow-up Care is Important for Your Recovery

Often, hip bursitis improves with exercise and lifestyle changes. Our nationwide network of doctors can walk you through these options, as well as speak with you about alternative treatments. Click here to find a center and schedule an appointment so that you can get back to your daily routine.