Understanding Bursitis of the Hip
The hip joint allows fluid movement of the leg and contains a small fluid-filled sac called a bursa that prevents friction between tissues. When this bursa becomes irritated or inflamed, it causes a painful condition known as hip bursitis.
Symptoms of Hip Bursitis
Signs that you may have bursitis of the hip include:
- Pain in the outer upper thigh or outer buttock
- Hip pain when walking up stairs
- Stiffness or trouble moving the hip joint
- Swelling around the bursa
- Warmth, redness, and tenderness over the hip area
Causes of Bursitis in the Hip
Common causes of painful inflammation of the hip bursa include:
- Repetitive hip motions from activities like running, biking, or climbing stairs
- Tight hamstrings or IT band pulling on the area
- Hip arthritis like osteoarthritis placing excess pressure
- Sudden trauma or injury impacting the bursa
- An infection of the bursa
Exercises to Relieve Hip Bursitis Pain
While rest and medication can help, specific movement patterns and exercises make recovery from hip bursitis faster. They strengthen supportive muscles, enhance flexibility, and improve function.
1. Knee to Chest Stretches
Bringing the knee up loosens the muscles pressing on the inflamed bursa to relieve irritation. Do this stretch gently 10 times per side.
2. Abduction Side Lying
Lying on your side, lift your top leg up towards the ceiling, keeping the knee straight. Repeat 15 times per side to open up the outside of the hip.
3. Bridge Exercise
Raise your hips up into a bridge, engaging your glutes and hamstrings. Hold for 30 seconds before lowering back down and repeat 5 times.
4. Clamshell Hip Rotations
Lying on your side, keep feet together and open your knees like a clamshell. Aim for 3 sets of 10 rotations on each side.
5. Hamstring Stretch on Wall
Place one leg up on a wall or secure surface and lean hips towards the wall to feel a stretch down the back of your thigh. Hold 30 seconds.
6. Plank Taps
In a plank position, lift one foot off the ground and gently tap the floor for balance. Repeat this motion 10 times then switch legs.
7. Inner Thigh Stretch
Sit on the floor and bring the soles of your feet together into a butterfly shape. Lean forwards until you feel the stretch in the inner thighs and hold.
8. Glute Bridge Marching
Raise hips into a bridge and then lift one knee up towards your chest. Return foot to start position followed by the other leg in a marching motion.
9. Knee Circles
Lie face up and trace big clockwise circles with one knee, keeping the foot flexed upwards. Repeat 10 times then switch to counter-clockwise.
10. Outer Hip Strengthening
Attach resistance band around legs and move top leg away from body against the band. Repeat 20 times on each side.
A complete hip bursitis exercise routine should include flexibility, strength, and hip mobility to speed healing and function. Consult a physical therapist to target the optimal recovery plan.
FAQs
What are the best stretches for bursitis of the hip?
Knee to chest pulls, side lying hip abduction, hamstring stretches against a wall, inner thigh butterfly stretches, and gentle rotations are effective for reducing irritation and enhancing flexibility.
Are strengthening exercises good for hip bursitis recovery?
Yes, building strength through hips bridges, band exercises, planks, glute marches, and resistance training improves stability and prevents future flare ups of hip bursitis pain.
How long does it take for bursitis hip exercises to start working?
Staying consistent with the exercise routine will likely lead to noticeable pain relief and improved range of motion within 1-2 weeks. Complete recovery can take 1-3 months.
Can I speed up recovery from hip bursitis?
Along with targeted bursitis exercises, utilizing topical anti-inflammatories, staying off your feet, icing the area, and having a skilled physical therapist guide your rehab will help speed the healing process.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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