10 Best Stretches and Exercises to Relieve Hip Bursitis Pain at Home

Understanding Hip Bursitis and Common Causes of Hip Pain

Hip pain is a common problem that affects people of all ages. While sometimes caused by injuries or arthritis, one overlooked cause of hip discomfort is hip bursitis.

What is Hip Bursitis?

Bursae are small fluid-filled sacs that act as cushions between bones and tissues. They help reduce friction to allow smooth gliding during movement. Bursitis refers to the inflammation of these bursae.

There are two major bursae in the hip region that frequently become inflamed and cause hip bursitis:

• Trochanteric bursa - located on the outer hip over the upper femur (thigh bone)
• Iliopsoas bursa - located at the front of the hip between pelvis and upper femur

Causes of Hip Bursitis

Some common causes of hip bursitis include:

• Repetitive activities - certain motions like prolonged standing, running, kneeling, or playing sports
• Hip injuries - trauma from falls onto the hip
• Abnormal hip structure - leg length discrepancy or other issues
• Infection - usually bacterial invasion of the bursa
• Arthritis - diseases like rheumatoid arthritis or osteoarthritis

Common Symptoms

People with hip bursitis often experience:

• Pain in the side or front of the hip - may radiate down the leg
• Limited range of motion in the hip joint
• Stiffness or difficulty moving the hip
• Swelling, redness, warmth over the inflamed bursa

10 Hip Bursitis Stretches and Exercises for Pain Relief

If hip bursitis is causing you daily discomfort, there are some simple hip stretches and exercises you can do at home to help relieve hip pain and improve flexibility:

1. Knee to Chest Stretch

This stretch lengthens the muscles around the hip bursae to reduce irritation. Here's how to do it:

• Lie on your back with knees bent and feet flat on the floor
• Bring one knee up slowly toward your chest and grasp it with both hands
• Gently pull the knee inward until a stretch is felt in the buttock and back of the hip
• Hold for 30 seconds then switch legs

2. Seated Inner Thigh Stretch

Stretching the adductor muscles on the inner thigh helps relieve pressure on the iliopsoas bursa. Try:

• Sit up tall on the floor with the soles of the feet touching
• Gently press knees outward with your elbows to feel a stretch
• Hold for 20 seconds

3. Hip Flexor Stretch

Tight hip flexors are a common cause of iliopsoas bursitis pain. Stretch them out:

• Kneel on one knee on the floor
• Place the foot of your other leg out in front of you, bending it at a 90 degree angle
• Gently lean forward and push your hips slightly outward until a stretch is felt on the front of your straight leg hip
• Hold for 30 seconds and repeat on the other side

4. Gluteal Stretch

Stretching the gluteal muscles around the trochanteric bursa can improve mobility and reduce swelling. Try:

• Lie face down on the floor
• Place one ankle on top of the opposite knee
• Grasp that ankle and gently pull toward your buttock until a stretch is felt
• Hold for 20-30 seconds and repeat on the other leg

5. IT Band Stretch

Tightness in the iliotibial band is a frequent cause of trochanteric bursitis. To loosen it:

• Stand next to a wall for balance with your sore hip closest
• Cross your unaffected leg in front of the other
• Lean your hips sideways until a stretch is felt down the outer thigh
• Hold 20-30 seconds

6. Calf Stretches

Stretching the calves improves lower limb flexibility and mobility, reducing hip bursitis pain. Try:

• Stand facing a wall with hands positioned for balance
• Place one leg forward with a bent knee, the other straight behind you
• Press heel of your straight leg into the floor until a stretch is felt in the calf
• Hold for 30 seconds then repeat on the other leg

7. Hamstring Stretches

Tight hamstrings shift pressure onto the hip bursae during movement. Loosen them:

• Sit on the floor with legs straight out in front of you
• Bend one knee while keeping the other leg straight with heel lifted
• Lean forward from the hip until a stretch is felt down the back of your straight leg
• Hold for 30 seconds then repeat on the other side

8. Glute Bridge

Strengthening the glutes eases pressure on the bursae. Try some glute bridges:

• Lie on your back with knees bent and arms at your sides
• Squeeze glutes and push your hips upward to raise them off the floor
• Pause briefly then lower back to the starting position
• Repeat 15-20 times

9. Clamshell Exercise

This move strengthens hip abductors to improve stability around the trochanteric bursa:

• Lie on your side with hips stacked and knees bent
• Keeping feet together, raise your top knee as high as comfortable
• Pause then return to the starting position
• Repeat 15 times then switch sides

10. Hot and Cold Therapy

Alternating hot packs and cold packs on painful bursae encourages circulation and reduces inflammation:

• Apply a hot pack to the hip for 5 minutes to relax the muscles
• Follow with an ice pack for 5 minutes to reduce swelling
• Repeat this cycle 2-3 times, ending with ice

When done properly and consistently, these 10 hip bursitis stretches and home remedies can help provide daily relief from hip pain caused by inflamed bursae.

When to See a Doctor for Hip Pain

While the above tips may help manage bursitis flare-ups at home, it's important to see your doctor if:

• Hip pain persists longer than a few days
• Your hip pain is severe or worsening
• Your hip pain limits daily activities
• You have hip swelling, redness, warmth or fever

A physical exam and possible imaging tests can check for bursitis, arthritis and other causes needing medical treatment. Procedures like steroid injections or surgery may be options if home remedies don't provide hip pain relief.

Trying bursitis hip stretches and exercises at the first sign of pain offers your best chance at calming inflammation quickly. But work closely with your doctor to ensure proper diagnosis and management if symptoms become severe or chronic.

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.