Effective Exercises for Relieving Pain From Hip Bursitis

Understanding Hip Bursitis

Hip bursitis is a painful condition caused by inflammation of the bursae in the hip. The bursae are small, fluid-filled sacs that act as cushions between bones and soft tissues like tendons, muscles, and skin. When these sacs become irritated or inflamed, it can cause severe pain and limited mobility in the hip joint.

There are two major bursae in the hip that are most commonly affected by bursitis - the trochanteric bursa and the ischial bursa. The trochanteric bursa sits above the bony protrusion on the outer hip bone called the greater trochanter. This allows the iliotibial band to glide smoothly over the bone. Bursitis here is often called trochanteric bursitis or hip bursitis. The ischial bursa sits between the ischial tuberosity (sitting bone) and the gluteal tendons. Ischial bursitis is sometimes called weaver's bottom.

Some common causes of hip bursitis include:

• Repetitive movements like running, walking, biking
• Tight hamstrings or IT band putting pressure on the bursae
• Direct trauma like a fall onto the hip
• Gout or rheumatoid arthritis
• Infection

The main symptoms of hip bursitis include:

• Pain in the side or upper outer area of the hip - may radiate down the leg
• Stiffness and difficulty moving the hip
• Tenderness when pressing directly over the trochanter
• Swelling, redness, or warmth around the hip
• Limping or altered gait

Benefits of Exercise for Hip Bursitis

While rest was once the mainstay of treatment for hip bursitis, more recent research shows that appropriate exercises can actually facilitate faster healing. Some key benefits of exercise include:

• Improves mobility and range of motion in the hip
• Strengthens muscles around the hip to better support the joint
• Helps stretch tight tissues like the IT band
• Enhances circulation to deliver nutrients that promote healing
• Endorphins are released acting as natural pain relievers

It’s important to choose the right exercises based on your specific case of bursitis. Work closely with your physical therapist or doctor to develop a customized program. Low-impact activities are best in the beginning stages.

Getting Started with Hip Bursitis Exercises

When first starting an exercise program for hip bursitis recovery, focus on simple range of motion and stretching. This helps improve mobility in a controlled way without putting too much strain on the irritated bursae. Here are some tips to follow when getting started:

• Warm up with 5-10 minutes of gentle cardio like walking
• Move through the full pain-free range of motion of the hip joint
• Use little to no resistance or weights in the beginning
• Go slowly and focus on proper form and technique
• Aim for 2-3 sessions per week and take rest days as needed
• Ice the hip for 15 minutes after exercising to control inflammation

Pay close attention to your pain signals. You may feel some mild discomfort when exercising, but sharp or intense pain means you should stop. Overdoing it can lead to even worse bursitis.

10 Effective Hip Bursitis Exercises

Here are 10 great exercises to incorporate into your hip bursitis recovery workout routine:

1. Hip Circles

Stand with feet shoulder-width apart. Hold onto a chair or wall for balance if needed. Gently rotate your hips in a circular motion, making big circles with your hips. Repeat for 10 circles clockwise, then 10 circles counter-clockwise.

2. Bridge

Lie on your back with knees bent and arms at your sides. Engage your core, then raise your hips up into a bridge position. Hold for 2 seconds. Slowly lower back down. Repeat 10-15 times.

3. Clamshells

Lie on your side with knees bent at 90 degree angles. Keeping feet together, lift your top knee up towards the ceiling while keeping your pelvis still. Lower back to the starting position. Repeat 10 times then switch sides.

4. Fire Hydrants

Get on your hands and knees. Keep your back straight. Lift one leg out to the side, bending at the hip and knee. Your thigh should be parallel to the floor. Return to start. Repeat 10 times then switch legs.

5. Side Leg Lifts

Lie on one side with legs straight and the bottom arm supporting your head. Keeping legs stacked, lift your top leg up as high as comfortable without shifting your hips. Slowly lower back down. Do 10 lifts then repeat on the other side.

6. Hip Flexor Stretch

Kneel on one knee. Place your other foot in front with knee bent at 90 degrees. Push your hips forward until you feel a gentle stretch in the front of your grounded hip. Hold for 30 seconds. Repeat on the other side.

7. IT Band Stretch

Stand next to a wall for support. Cross your affected leg behind your body and bend your knee slightly. Lean away from your affected side until you feel a stretch down the outer thigh. Hold for 30 seconds. Repeat 3 times.

8. Knee to Chest

Lie on your back and bring one knee up to your chest. Clasp your hands behind the thigh and gently pull towards your chest until you feel a stretch in the glute. Hold for 30 seconds. Switch legs and repeat.

9. Supine Hip Rotations

Lie on your back with knees bent and feet flat. Let your knees fall open to each side so they are diagonal to the body. Engage your core and rotate your hips to bring the knees back to center. Repeat 10 times.

10. Child's Pose

Kneel on the floor and lower your hips back to rest on your heels. Reach your arms forward fully extended and let your forehead rest on the floor. Hold this stretch for 60 seconds, focusing on deep breathing.

Advanced Exercises for Hip Bursitis Recovery

Once you build a base with range of motion and stretching, you can progress to more challenging strength exercises. These help fortify the muscles around the joint to provide better support and take pressure off the irritated bursae. Go slowly with light resistance at first.

Band Exercises

Resistance bands add difficulty while still being low impact and gentle on the joints. Try these bursitis exercises using a band:

• Side steps - Tie band around ankles and step laterally
• Monster walks - Step forward and backward with band at knees
• Hip abduction - Tie band above knees and open legs to each side
• Clamshells - Put band above knees and do hip raises

Bodyweight Exercises

When you’re ready for more challenge, incorporate bodyweight exercises. Be sure to maintain perfect form - no cheating or shifting weight to the unaffected side!

• Wall sits
• Lunges
• Step-ups
• Single-leg glute bridges
• Side leg raises

Strengthening Machines

Machines at the gym allow you to target hip muscles in an aligned, controlled manner. Try these:

• Seated leg press
• Hip abductor/adductor machine
• Cable kickbacks
• Hip extension machine

Other Tips for Exercising with Hip Bursitis

To maximize the benefits of exercise and avoid aggravating your bursitis, keep these extra tips in mind:

• Stretch and foam roll after exercising
• Use ice and/or heat per your doctor’s recommendations
• Listen to your body and take breaks when needed
• Wear padded shorts or underwear to minimize irritation in the hip crease
• Tape or brace the hip for extra support during activity
• Strengthen your core which takes pressure off the hip

A physical therapist can help design a complete recovery plan including therapeutic exercises. Your doctor may also recommend medications like NSAIDs to manage inflammation alongside exercise.

With a gradual, cautious approach focused on joint mobility and pain-free movement, exercise can be extremely beneficial in overcoming troublesome hip bursitis.

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.