Hip bursitis, a condition characterized by the inflammation of the bursae around the hip joint, can cause significant pain and discomfort. While rest and medication are often part of the treatment, exercises play a crucial role in managing and recovering from hip bursitis. Here is a comprehensive guide to the most effective exercises for hip bursitis.
Stretching Exercises
Stretching is essential to loosen tight muscles around the hip, which can help reduce pressure on the bursae and alleviate pain.
Gluteal Stretch
Lie on your back with both knees bent.
Rest the ankle on your injured side over the knee of your other leg.
Grasp the thigh of the leg on the uninjured side and pull toward your chest.
Hold the stretch for 15 to 30 seconds and repeat 3 times. This stretch targets the buttocks and the outside of the hip[1].
Iliotibial (IT) Band Stretch
Standing IT Band Stretch:
Cross your uninjured leg in front of the other leg and bend down to reach toward the inside of your back foot.
Do not bend your knees.
Hold for 15 to 30 seconds and repeat 3 times[1].
Side-Leaning IT Band Stretch:
Stand sideways near a wall with your injured side closest to the wall.
Place a hand on the wall for support.
Cross the leg farther from the wall over the other leg, keeping the foot closest to the wall flat on the floor.
Lean your hips into the wall and hold for 15 to 30 seconds. Repeat 3 times[1].
Piriformis Stretch
Lie on your back and cross the affected leg over the opposite knee, so the ankle of the affected leg is sitting on top of the opposite knee.
Gently press the knee on the affected side outwards until you feel a stretch in the buttocks.
Hold for 20-30 seconds and repeat 3 to 5 times[2].
Strengthening Exercises
Strengthening the muscles around the hip is crucial for supporting the joint and reducing the strain on the bursae.
Straight Leg Raise
Lie on your back with your legs straight out in front of you.
Bend the knee on your uninjured side and place the foot flat on the floor.
Tighten the thigh muscle on your injured side and lift your leg about 8 inches off the floor.
Keep your leg straight and your thigh muscle tight. Slowly lower your leg back down to the floor.
Do 2 sets of 15 repetitions[1][4].
Prone Hip Extension
Lie on your stomach with your legs straight out behind you.
Fold your arms under your head and rest your head on your arms.
Draw your belly button in towards your spine and tighten your abdominal muscles.
Tighten the buttocks and thigh muscles of the leg on your injured side and lift the leg off the floor about 8 inches.
Hold for 5 seconds and then lower your leg. Do 2 sets of 15 repetitions[1][4].
Side-Lying Leg Lift
Lie on your uninjured side.
Tighten the front thigh muscles on your injured leg and lift that leg 8 to 10 inches away from the other leg.
Keep the leg straight and lower it slowly. Do 2 sets of 15 repetitions[1][4].
Hip Bridges
Lie on your back with your knees bent and feet flat on the floor.
Push down through your feet and lift your hips towards the ceiling, engaging your glutes.
Hold for a few seconds, then lower. Build up to 3 sets of 10 repetitions or 5 sets of 20 repetitions[2][4].
Wall Squat with a Ball
Stand with your back, shoulders, and head against a wall.
Place a soccer or basketball-sized ball behind your back.
Keeping your back against the wall, slowly squat down to a 45-degree angle.
Hold this position for 10 seconds and then slowly slide back up the wall. Repeat 10 times and build up to 2 sets of 15[1][4].
Clam Exercise
Lie on your uninjured side with your hips and knees bent and feet together.
Slowly raise your top leg toward the ceiling while keeping your heels touching each other.
Hold for 2 seconds and lower slowly. Do 2 sets of 15 repetitions[1][2].
Side Plank
Lie on your side with your legs, hips, and shoulders in a straight line.
Prop yourself up onto your forearm with your elbow directly under your shoulder.
Lift your hips off the floor and balance on your forearm and the outside of your foot.
Hold this position for 15 seconds and then slowly lower your hip to the ground. Switch sides and repeat. Work up to holding for 1 minute[1][4].
Plank
Lie on your stomach resting on your forearms.
With your legs straight, lift your hips off the floor until they are in line with your shoulders.
Support yourself on your forearms and toes. Hold this position for 15 seconds and repeat 3 times. Work up to increasing your hold time to 30 to 60 seconds[1][4].
Additional Tips
Walking: Walking at a convenient pace can help improve flexibility, posture, and strengthen leg muscles. If you have balance issues, using a treadmill with no incline can be helpful[4].
Progressive Increase: Start with lower sets and repetitions and gradually increase as your pain subsides and strength improves.
Proper Form: Ensure you maintain proper form during exercises to avoid exacerbating the condition.
Most Important Facts About Exercises for Hip Bursitis
Stretching: Regular stretching, particularly of the gluteal muscles, IT band, and piriformis, helps in loosening tight muscles and reducing pressure on the bursae[1][2].
Strengthening: Strengthening exercises such as straight leg raises, prone hip extensions, side-lying leg lifts, hip bridges, and wall squats with a ball are crucial for supporting the hip joint and reducing strain on the bursae[1][2][4].
Core and Glute Engagement: Engaging your core and glute muscles during exercises like hip bridges, planks, and side planks is essential for stabilizing the hip and promoting healing[1][2][4].
Progressive Increase: Gradually increase the intensity and number of repetitions as pain subsides and strength improves to avoid overexertion[1][4].
Proper Form: Maintaining proper form during exercises is vital to prevent further injury and ensure the effectiveness of the exercises[1][2][4].
By incorporating these exercises into your routine and following the guidelines provided, you can effectively manage hip bursitis, improve strength and range of motion, and alleviate pain. Always consult with a healthcare professional or physical therapist to tailor the exercises to your specific needs.
