Ease your hip pain with these 9 safe hip bursitis exercises. Find out the safest moves for hip bursitis pain, and which ones to skip for effective relief.
If you’ve been feeling persistent hip pain, especially when lying down or standing up, you might be grappling with hip bursitis.
It’s a condition that many, especially athletes and those over 50, experience as it results from inflammation in the bursa sacs located in the hip joint. These small, fluid-filled sacs are crucial for reducing friction between bones, tendons, and muscles. When they become inflamed, discomfort can range from mild to severe.
But here’s the good news—managing and even healing hip bursitis can be achievable through targeted exercise and rest.
This blog post will guide you through nine hip strengthening exercises specifically designed to ease hip bursitis, enhance mobility, and prevent future flare-ups.
Understanding Hip Bursitis
Before jumping into exercises, let’s discuss what hip bursitis is. This condition involves the inflammation of the bursae, which are small sacs filled with lubricating fluid that reduce friction and cushion pressure points between your bones, tendons, and muscles around your joints.
In the hip, this inflammation can cause significant discomfort.
Many factors can contribute to hip bursitis, including repetitive motions, prolonged pressure on the joint, or even poor posture (PS. Have you tried my posture exercises?!). For athletes, the condition often arises from overuse, while for menopausal women or those over 50, it can be due to decreased flexibility or muscle imbalances.
Knowing what causes bursitis can help with prevention. Awareness and mindfulness in daily activities can go a long way in preventing future occurrences of this condition.
Benefits of Targeted Hip Bursitis Exercises
Exercise is a powerful tool in the recovery and management of hip bursitis. By engaging in specific strengthening exercises, you can stabilize the hip joint, improve muscle balance, and reduce the friction that exacerbates bursitis.
These exercises mainly target the glute muscles, particularly those at the sides of the hips. Strengthening these muscles supports your legs during movement, thereby reducing stress on the bursae.
Additionally, regular exercise helps maintain flexibility and improves overall joint health, which is essential for anyone experiencing or looking to prevent hip bursitis. Remember, the key is consistency combined with adequate rest.
Try a few of these nine exercises to help give you some healing and relief.
The Best Hip Bursitis Exercises
Here are nine exercises you can do at home to treat your bursitis and work your whole body:
Workout Instructions:
- Follow the instructions on each exercise, focusing on your form and proper technique to avoid additional strain
- As you build strength, you can gradually increase the intensity and repetitions.
Glute Bridges
The glute bridge is a foundational exercise that strengthens the glutes, core, and lower back. Glute bridges are a gentle yet effective way to engage the muscles supporting the hip joint, crucial for anyone experiencing hip bursitis.
How to Perform Glute Bridges
- Starting Position: Lie on your back with knees bent and feet flat on the floor, hip-width apart. Arms should rest at your sides with palms facing down.
- Execution: Press through your heels to lift your hips off the ground while squeezing your glutes. Hold at the top for a count of two, ensuring a straight line from shoulders to knees.
- Return: Lower your hips back to the ground gently, maintaining control throughout the movement. Repeat for 10-15 reps.
The glute bridge is also a great option for seniors because it’s gentle, but powerful. I put together a handy guide to hip strengthening exercises for seniors that take age and ability into special consideration.
Fire Hydrants
The fire hydrant move targets the gluteus medius, essential for hip stability. This exercise is named after its resemblance to a dog lifting its leg by a fire hydrant. While it may seem funny, it effectively strengthens the muscles necessary for hip stability.
ow to Perform Fire Hydrants
- Starting Position: Begin on all fours, with hands under shoulders and knees under hips.
- Execution: Keeping the knee bent, raise one leg out to the side until thigh is parallel to the ground. Your core should remain engaged.
- Return: Slowly lower the knee back to the starting position. Perform 10 reps on each side.
Clam Shells
Clamshells are perfect for targeting the hip abductors. This exercise is fantastic for strengthening the muscles that support your hips and help stabilize your gait when walking or running.
How to Perform Clam Shells
- Starting Position: Lie on your side with legs stacked, knees bent at 90 degrees.
- Execution: Keeping feet together, lift the top knee as high as possible without moving your pelvis. Hold the position briefly.
- Return: Lower the knee back to the starting position. Complete 10-12 reps per side.
Side Plank
The side plank move challenges your core and hip stability. They work your glute muscles to lift and stabilize your pelvis.
How to Perform Side Planks
- Starting Position: Lie on your side with your legs straight and stacked on top of each other. Rest your forearm on the floor, aligning your elbow under your shoulder.
- Execution: Engage your core and lift your hips and knees off the floor. Your body should be in a straight line from your head to your feet with only your forearm and bottom foot touching the floor. (Drop your bottom knee to the floor for a modification.)
- Return: Hold this position for 15-30 seconds. Then, slowly lower down to the starting position.Repeat on other side.
Iliotibial Band Stretch
Stretching the IT band helps alleviate tightness that can aggravate bursitis. Stretching the IT band can be especially beneficial if you tend to experience bursitis discomfort on the outer part of your hip.
How to Perform the Iliotibial Band Stretch
- Starting Position: Stand upright, cross your right leg behind your left.
- Execution: Lean to the left, pushing your right hip out until you feel a stretch along the outside of your right thigh.
- Return: Hold for 20-30 seconds before switching sides.
Hip Abduction (Side Lying Leg Lifts)
Similar to side lying leg raises, this variation focuses intensely on the hip abductors. This exercise is slightly modified to emphasize the outer hip and thigh muscles, crucial for those with bursitis.
How to Perform Hip Abductions (Side Lying Leg Lifts)
- Starting Position: Lie on your side with legs stacked.
- Execution: Lift the top leg upwards, keeping it straight and aligned with your body. Avoid tipping your pelvis.
- Return: Gently lower the leg back. Perform 12-15 reps per side.
Figure Four Stretch on Your Back
This stretch offers relief through deep hip opening. The figure four stretch not only aids in flexibility but also releases tension in the hip joint.
How to Perform the Figure Four Stretch on Your Back
- Starting Position: Lie on your back with knees bent.
- Execution: Cross one ankle over the opposite knee, forming a “4” shape.
- Return: Gently pull the uncrossed leg toward you until you feel a stretch in the crossed hip. Hold for 20-30 seconds.
Knee to Chest Stretch on Your Back
This stretch helps alleviate tension in the lower back and hips. This simple stretch enhances hip flexibility and helps relieve stress on the bursa.
How to Perform the Knee to Chest Stretch on Your Back
- Starting Position: Lie on your back with legs extended.
- Execution: Bring one knee towards your chest, holding it with both hands.
- Return: Hold for 20-30 seconds before switching legs.
Kneeling Hip Flexor Stretch
This stretch targets the front of the hip, often tight in those with bursitis. The kneeling hip flexor stretch helps loosen tight hip muscles and can reduce overall discomfort.
How to Perform the Kneeling Hip Flexor Stretch
- Starting Position: Kneel on one knee with the other foot in front, creating a 90-degree angle.
- Execution: Shift your weight forward slightly until you feel a stretch in the hip of the kneeling leg.
- Return: Hold for 30 seconds, then switch legs.
Low Impact Cardio Exercise for Hip Bursitis
If you suffer from hip bursitis, finding the right cardio exercise can be challenging. High-impact activities like running and jumping can cause additional pain, making it difficult to stick to a regular workout routine.
However, low-impact cardio exercises can provide a great alternative, offering numerous health benefits without putting excessive strain on the hip joint.