Exercises to Relieve Pain from Hip Bursitis Quickly

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.

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.