Easy Exercises to Help Relieve Bursitis Hip Pain
Bursitis of the hip occurs when the small fluid-filled sacs (bursae) that cushion the hip joint become inflamed. This often happens due to repetitive movements or prolonged pressure on the hips. Symptoms of hip bursitis include pain in the outer upper thigh or outer buttock, stiffness, and difficulty lying on the affected side. While rest helps initially, gentle bursitis hip exercises can help strengthen muscles, improve flexibility, prevent stiffness, and provide lasting relief.
Understanding Hip Bursitis
There are two main bursae near the hip that can develop bursitis:
- Trochanteric bursa - located over the bony protrusion (greater trochanter) on the outer hip.
- Iliopsoas bursa - located in front of the hip joint.
When these fluid-filled sacs become irritated or inflamed, the condition is called trochanteric bursitis or iliopsoas bursitis. Typical causes include:
- Excessive physical activity like running, cycling, or repetitive hip movements
- Tight hip muscles placing excess pressure on bursae
- Injury or trauma to the hip
- Arthritis or bone spurs rubbing against bursae
- Improper gait when walking
Treating the underlying cause helps eliminate hip irritation driving bursitis. Alongside rest, bursitis hip stretches and exercises help relieve discomfort and improve range of motion.
Benefits of Bursitis Hip Exercises
While initially bursitis may require rest, light activity provides lasting relief by:
- Increasing circulation - Boosts blood flow to nourish joint tissues and spur healing.
- Reducing stiffness - Gentle movement keeps the joint mobile and flexible.
- Strengthening muscles - Supports joint stability and prevents further irritation.
- Improving range of motion - Allows easier mobility and function.
Low-impact bursitis hip exercises also activate natural pain-relieving endorphins for additional comfort.
5 Best Bursitis Hip Strengthening Exercises
The right types of bursitis hip exercises can speed healing without further aggravating joint irritation or pain. Recommended options include:
Bridge Pose
Lying on your back with knees bent, engage your core and lift your hips up into a straight line. Hold for 30 seconds breathing deeply. Repeat 5 times.
Clamshell Stretch
Lying on one side, bend knees and stack feet. Keeping feet together, raise top knee up like a clamshell opening. Do 10-15 reps then switch sides.
Fire Hydrant
Get on hands and knees. Keeping one leg bent, lift the other out to the side. Lower and repeat for 10 reps per leg.
Hip Abduction
Attach resistance band around legs just above knees. Spread knees apart laterally against the band, pushing outward for 15 reps.
Hip Extension
Lie face down and loop resistance band around foot. Keeping knee straight, lift leg up against the pull of the band. Do 2 sets of 15.
5 Key Bursitis Hip Flexibility Exercises
Stretching tight hip flexors and muscles brings relief along with improved mobility. Helpful bursitis hip flexibility exercises include:
Knee to Chest Stretch
Lying on back, grasp one knee and pull it gently inward toward your chest. Hold for 30 seconds, then repeat with other leg.
Seated Twist Stretch
Sitting up tall with both feet on the floor, twist your torso to one side using your hand on the chair back. Hold for 30 seconds, repeat on opposite side.
Figure Four Stretch
Sitting in chair, cross one ankle over opposite knee forming #4 shape. Gently lean into stretch for 30 seconds. Repeat with other leg crossed.
Lunge Hip Flexor Stretch
From lunge position, shift hips forward until stretch is felt across front of straight legs hip. Maintain deep breath for 30 sec, then repeat on opposite side.
Supine Hip Internal Rotation
Lying on back, cross right ankle over left knee. Gently use left hand to guide right knee toward floor. Hold gently stretch for 30 seconds, repeat on opposite side.
Lifestyle Changes for Preventing Repeat Bursitis Flare-Ups
Complementing bursitis hip exercises with healthy lifestyle adjustments can help speed recovery and minimize recurring inflammation episodes. Suggestions include:
Rest and Ice Occasionally
Give your hips ample rest between exercise sessions to avoid overexertion. Use ice packs to reduce residual swelling and post-exercise inflammation.
Watch Your Posture and Movement Patterns
Practice good posture and body mechanics with daily activities. Avoid repetitive motions that may aggravate hip bursae. Consider physical therapy guidance on movement modifications.
Lose Excess Weight If Needed
Extra weight negatively impacts hip joint function. A physiotherapist can recommend safe hip exercises to accompany a healthy nutrition plan for weight management.
Consider Padding and Supportive Footwear
Cushioning hip pressure points with padding while also wearing proper footwear improves alignment and comfort during activity.
Explore Medications and Injections If Needed
Anti-inflammatories, pain relievers or steroid injections could help severe or persistent bursitis discomfort alongside exercise therapy.
Staying consistent with bursitis hip exercises while tailoring your lifestyle for joint health minimizes pain episodes over the long-term. But speak to your doctor if symptoms persist or worsen despite conservative efforts.
FAQs
Are exercises good for hip bursitis?
Yes, gentle stretches and strengthening exercises can actually help relieve bursitis hip pain. They improve flexibility, circulation, and stability of the joint while releasing natural pain relievers.
Can I do hip raises with trochanteric bursitis?
Modified hip raises and bridges that emphasize control over height can benefit trochanteric bursitis recovery. Focus on stability, tightening glutes, and lifting only to a comfortable level.
What are the best bursitis hip stretches?
Knee-to-chest stretches, seated twists, figure four stretches, and lunge hip flexor stretches are among the best for relieving bursitis hip tightness and discomfort.
Can I stretch my hip flexors if I have bursitis?
Yes, gentle stretches that target the hip flexors and tense outer hip musculature can help alleviate bursitis pain but avoid pushing a stretch too far if it causes sharp hip discomfort.
How long does it take for bursitis hip exercises to work?
Staying consistent with frequent exercise 3-5x a week, you should notice gradual bursitis relief over 2-4 weeks. But more severe cases could take 6-8 weeks with exercise and additional treatments.
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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