Exercise is an integral component of living a healthy lifestyle, but some forms of physical activity may exacerbate hip bursitis. Weight-bearing exercises, like running or jumping, tend to put stress on hip joints.
There are various hip bursitis exercises and stretches available to strengthen muscles without irritating your hip joint, such as single leg glute bridges or the clamshell exercise.
1. Straight Leg Raise
Strengthening hip extensor muscles such as the glutes can help decrease pain and inflammation associated with hip bursitis. A physical therapist may prescribe this exercise as part of your treatment program for hip bursitis: lie on a floor mat on your unaffected side with feet flat on ground; engaging your abs, slowly raise one leg on injured side until straight out in front, then hold for three to five seconds before slowly returning it to starting position and repeat.
The side-lying leg lift is an effective hip bursitis exercise because it works on outer gluteal muscles like gluteus medius. Weakness in these muscles can lead to overuse and irritation of gluteal tendons or bursa on the outside of the hip causing hip bursitis; this condition known as iliopsoas bursitis often occurs among older adults or those designated female at birth.
As with any exercise, performing the single leg glute bridge on a hard surface such as a mat or bed can help protect your hips more efficiently while making the exercise simpler. Furthermore, this approach will also assist in maintaining proper form throughout your routine.
One great hip bursitis exercise is the single-leg clamshell exercise, which strengthens inner hips and thighs, deep external rotator muscles, pelvis alignment and helps minimize impactful activities like walking or running which put repeated stress on areas surrounding them.
To perform the clamshell exercise, start by lying on the floor with your knees bent at about 45 degrees and stacked over one another. Drive your navel toward your spine while engaging your abdominal muscles to hold this movement in place. Gradually raise and rotate one leg in order to create an opening shape like that seen in an oyster clam shell; hold for three to five seconds before returning back down into starting position.
2. Clamshell Exercise
The clamshell exercise is an ideal hip stretch and strength-building move for anyone suffering from bursitis. It stretches the muscles and tendons that support movement in your hip, thus relieving any associated discomfort. Simply lay on one unaffected side with legs stacked one on top of another; slowly lift one leg until it reaches about 12 inches off of the floor before holding this position for 6 seconds before slowly lowering back down back to starting point – repeat this movement on both sides!
Doing the clamshell exercise can strengthen gluteal and inner thigh muscles to increase hip stability and decrease stress on the iliotibial band (ITB), which connects from outside the hip to knee. Running requires strong ITB muscles as this keeps pelvis and femur stable as you move, helping prevent injuries while running.
Repeated strain from running, walking, and standing for extended periods can put unnecessary stress on the sides of the hips and lead to bursitis. This may occur as a result of repeated microtrauma or more significant injury, such as from falls. Musculoskeletal conditions like osteoarthritis or rheumatoid arthritis may also impact hip health by irritating glute tendons or altering how you move.
Hip bursitis can be prevented and treated effectively with proper medication, physical therapy or athletic training and stretching and strengthening exercises. Hip bursitis may even be prevented in its tracks!
Before beginning treatment for hip bursitis, be sure to visit with a physician or physical therapist first. They can offer safe and effective exercises tailored to your unique needs and activity level that are designed specifically for hip bursitis. Once it has been resolved, start an ongoing maintenance program such as performing the clamshell exercise to strengthen hips, inner and outer thigh muscles and core strength while avoiding movements which irritate bursae.
3. Side-to-Side Leg Raise
Hip bursitis affects the side of your hip where legs abduct away from your center of body, creating unnecessary pressure on hip bursae. To strengthen this muscle group, perform side-to-side leg raise exercises on both legs. This movement may also help reduce effects of knee valgus (commonly known as knock knees). Knee valgus causes legs to turn inward as you walk and stand, increasing stress on hip bursae; research indicates that including this exercise into daily routine can decrease pressure on these sacsae significantly – as per one study results in reduced pressure on hip bursae by up to 40%!
To perform this exercise, lie on your side with your affected hip toward the floor and one leg stacked over it. Slowly lift your top leg towards the ceiling while keeping it as straight as possible without bending your back or arching your neck; hold at this height for two or three seconds and slowly lower back down again before repeating 10 to 15 times on each side.
This exercise helps strengthen and stabilize hip muscles and thighs as well as your core. It is especially helpful in strengthening gluteus medius and the deep external rotators of your hip, which may help prevent or treat hip bursitis. You can perform it while lying on the floor or by adding resistance bands or ankle weights for added intensity of movement.
If you have hip bursitis, it is essential that you avoid movements which irritate the area and worsen pain. If you need guidance as to which exercises are appropriate for you and can improve symptoms safely and effectively – seek assistance from a physical therapist for an individualized treatment plan tailored specifically towards you and your symptoms – they have all of the tools at their fingertips to give relief right now and into the future. Find one near you now!
4. Step-Ups
Step-ups are an exercise designed to work your quads, glutes, hamstrings and all three hip muscles – essential if walking or running is your main form of cardio exercise. They’re also an effective way to build one-legged strength which will aid with climbing stairs or functional movements like moving around on one leg more easily.
Maintaining correct form while performing this movement – with good posture and technique — will help protect hip bursitis from worsening. Incorrect form such as leaning forward or turning shoulders in an awkward pigeon-toed posture could create an imbalance between hips and knees that puts undue strain on joints, further aggravating bursitis symptoms.
Physical therapists can teach you the correct movements for step-up exercises that will alleviate hip bursitis while strengthening key muscle groups to support your joints, which not only alleviate pain but can reduce injury risk as well as future hip bursitis flare-ups.
Compression of the hip bursa causes it to swell and be painful. Exercise that compresses it includes those requiring the joint to be flexed, adducted or internal rotated such as walking, running and many cardiovascular exercise machines; certain positions may exacerbate it further such as sitting with crossed legs, standing on one leg and performing deep squats.
The hip bursa can also be compressed by walking on uneven surfaces or using unstable equipment like balance beams or gymnastic equipment, and high-impact exercises like jogging and jumping can place significant stress on hips, increasing their susceptibility to bursitis.
Step-ups require placing one foot about 6-8 inches off of the floor on a box, bench, or chair and pressing through its surface with your working leg until standing up, engaging quadriceps into hip extension as you do so. After standing, lower back down through working foot before repeating. Vary height of box to target different hip muscles.
