Hip bursitis can be very painful and difficult to live with, but we are here to help you ease the discomfort with a list of hip bursitis exercises.
In this article:
- Side Plank
- The Plank
- Hip Bridges
- Side Lying Leg Raise
- Lying Leg Circles
- Clam Exercise
- Gluteal Stretch
- Standing Iliotibial Band Stretch
- Side Leaning Iliotibial Band Stretch
10 Easy Home Hip Bursitis Exercises
Hip bursitis or trochanteric bursitis occurs when your bursa becomes inflamed. The bursa is a jelly-like liquid-filled sac that reduces the friction between moving tissue in your body. The inflammation of the sac may cause pain, stiffness, and difficulty in movement.
Strengthening exercises for your core and thighs will allow these muscles to support your hips. Performing your normal routine will become less painful because your strengthened muscles are able to cushion the impact on the joints.
Important: Start slowly with every exercise and stop if you start feeling pain.
1. Side Plank
- Lie sideways with your shoulders, hips, and legs straight.
- Raise yourself up with your forearm and elbow under the shoulder.
- Raise your hips off the floor and balance yourself using your forearm and the outside of your foot.
- Hold this position for 15 seconds.
- Lower your hips slowly to the ground.
- Switch sides and repeat.
2. The Plank
- Lie on your stomach while raising yourself up with your forearms. Make sure your legs are both straight.
- Raise your hips off the floor and keep them in line with the shoulders.
- Use your toes and forearms to support yourself.
- Stay in this position for 15-30 seconds. Repeat.
3. Hip Bridges
- Lie on your back and keep both feet flat on the floor with your legs bent.
- Bring your weight down to your heels to raise your hips up and make sure they are in line with the knees and shoulders. You’ll feel an upward driving motion from both your hamstring and glutes.
- Slowly sink your hips back down.
- Do 20 repetitions of 5 sets.
- Lie sideways on the floor and make sure the uninjured side is the one touching the floor.
- Lay your head on a pillow.
- Keep your knees and feet together while bending your knees.
- Lift your top knee up while keeping both feet together. Make sure your hips do not roll back. The proper form of your legs should look like an opening clamshell.
- Hold your position for 6 seconds.
- Lower your knee slowly to its original position and take a 10-second rest.
- Repeat the steps 8-12 more times.
5. Side Lying Leg Raise
- Lie on your side (make sure it’s the uninjured one).
- Compress the front thigh muscle of your injured leg.
- Lift the leg up to 10 inches away from each other.
- Keep the leg steady and straight then, slowly lower it.
- Do two sets of 15 repetitions each.
6. Lying Leg Circles
- Lie on your back and extend your legs.
- Raise your left leg 3 inches high. Then, start to make small circles while you keep your entire leg straight.
- Do the previous step with your right leg.
- Do three sets of at least five rotations per leg for a grand total of 30 repetitions on each of the legs.
7. Clam Exercise
— Mike Reinold (@mikereinold) August 20, 2015
- Lie on the injured side with your knees and hips bent and feet together.
- Raise your top leg slowly towards the ceiling and keep your heels from touching each other.
- Hold the position for two seconds and slowly lower your legs.
- Do two sets of 15 repetitions.
Doing stretches can help loosen up the different muscles of the hips to release tension and ease pain.
8. Gluteal Stretch
- Lay on your back with both of your knees bent.
- Place your injured ankle over the other leg’s knee.
- Grab the thigh of the uninjured leg and start pulling it to your chest.
- You should feel a stretch from your buttocks on your injured side and maybe outside of the hip.
- Hold the stretching position for 15-30 seconds and repeat two more times.
9. Standing Iliotibial Band Stretch
- Cross the uninjured leg in front of the injured leg.
- Bend down and try to reach for the inside of the back foot.
- Keep your knees straight.
- Keep the position for 15-30 seconds.
- Stand up and repeat two more times.
10. Side Leaning Iliotibial Band Stretch
- Stand sideways next to a wall and make sure your injured side is facing the wall.
- Touch the wall for support.
- Cross which leg is farther away from the wall over your other leg.
- Make sure the foot closer to the wall is flat on the ground.
- Lean the hips into the wall.
- Hold the position for 15-30 seconds and repeat two more times.
Other Remedies for Hip Bursitis
- Ice compresses or warm baths are common home remedies for bursitis and may help with the inflammation and reduce pain.
- Assistive devices such as crutches and canes may help you move around easier.
- Ask your doctor what activities could worsen your symptoms and avoid them.
- Take non-steroidal anti-inflammatory drugs such as naproxen, ibuprofen, and piroxicam for pain relief as prescribed.
Check out this awesome video from AskDoctorJo to see some of the exercises in action:
It is best to do these exercises four to five times a week to get the best results. Adding strength and flexibility to your leg and hip muscle may help with hip bursitis relief. Make sure that you follow all of your doctor’s advice and go to all of the aftercare appointments. Call your doctor right away if you’re experiencing problems. Finally, keep a list of all the medicines you take.
What exercises do you like to do for your hip bursitis? Tell us in the comments section below!