Hip bursitis can be a painful condition, but targeted exercises can play a crucial role in alleviating symptoms, improving mobility, and preventing future flare-ups. Let’s go through the best hip bursitis exercises, emphasising strengthening, stretching, and proper technique.
These exercises should not be used without direction from a physiotherapist or hip surgeon. Always seek professional guidance before trying any hip exercises while experiencing hip pain or injury.
Understanding Hip Bursitis
Hip bursitis is the inflammation of the bursae—fluid-filled sacs that cushion your hip joint. Common symptoms include pain, stiffness, and swelling, often exacerbated by prolonged activity or pressure on the hip. While rest and anti-inflammatory treatments help, incorporating exercises for hip bursitis into your routine is essential for long-term relief.
Top Exercises for Hip Bursitis
If you believe you are experiencing hip bursitis or any other cause of hip pain/inflammation, always visit your local physiotherapist. They can assess your hip and provide you with safe and effective treatment, or refer you to a reputable doctor or surgeon.
Make sure to always do exercises approved by your doctor or physical therapist. To avoid further injury, make sure to do these exercises at a comfortable rate and never push yourself too hard where you may worsen the hip pain.
If you have had hip surgery, always refer to your orthopedic surgeon to see when you can start exercising.
Here are some effective exercises designed to strengthen hip muscles and improve flexibility:
1. Hip Bridges
- How to Do It: Lie on your back with your knees bent and feet flat on the floor. Engage your core and glutes to lift your hips, creating a straight line from shoulders to knees. Hold for 3–5 seconds before lowering.
- Benefits: Strengthens glutes, hamstrings, and lower back, reducing strain on the hip joint.
2. Table-top Knee Rocking
Activated hip exercise to help loosen the tendons and muscles.
3. Lying Lateral Leg Raises
- How to Do It: Lie on your side with your legs straight. Slowly lift your top leg as high as possible without tilting your hips, then lower it in a controlled motion.
- Benefits: Strengthens the gluteus medius, improving hip stability.
4. Clam Exercises
- How to Do It: Lie on your side with your knees bent at 90 degrees. Keeping your feet together, lift your top knee as high as possible while keeping your hips stable. Slowly return to the starting position.
- Benefits: It activates the gluteus medius and minimus, which are essential for hip stability.
5. Single-Leg Bridge
- How to Do It: Perform a hip bridge (as described above) with one leg raised toward the ceiling. Switch legs after completing your repetitions.
- Benefits: Targets individual leg strength and balance.
6. Hip Flexor Stretch
In this video we show you how to stretch the Hip Flexor muscles.
7. Straight-Leg Raises
- How to Do It: Lie on your back with one leg bent and the other straight. Lift the straight leg to a 45-degree angle, hold briefly, and lower slowly.
- Benefits: Strengthens the hip flexors and quadriceps, supporting hip joint function.
8. Iliotibial Band (IT Band) Stretch
Guidelines for Exercise Frequency
Consistency is key when managing hip bursitis through exercise. Follow these general guidelines for optimal results:
- Frequency: Perform exercises 4–5 times per week.
- Stretching: Stretch 2–3 times daily to maintain flexibility.
- Sets and Reps: Aim for 2–3 sets of 10–15 repetitions for strengthening exercises. Hold stretches for 15–30 seconds, repeating 3 times per session.
Important Considerations
- Start Slowly: Begin with low-intensity exercises and increase as your strength and flexibility improve.
- Avoid Pain: Discomfort is normal, but sharp or severe pain is a red flag. Stop and consult a healthcare professional if this occurs.
- Monitor Progress: Proper form and controlled movement are critical to preventing injury and maximising benefits.
- Seek Professional Guidance: If you’re unsure about your technique, consult a physical therapist or fitness professional.
Why Choose Us at BodyViva for Hip Bursitis Treatment?
If you’re struggling with persistent hip bursitis or looking for professional guidance to optimise your recovery, consulting a physiotherapist can make all the difference. At BodyViva, we stand out as a trusted provider of high-quality physiotherapy services. Here’s why we’re the ideal choice to help you on your journey to recovery:
1. Specialised Expertise
Our experienced team of physiotherapists is skilled in diagnosing and managing musculoskeletal conditions, including hip bursitis. We tailor treatment plans to your specific needs, ensuring you receive care that addresses the root causes of your pain.
2. Comprehensive Treatment Approach
We offer a holistic approach to physiotherapy that goes beyond exercises. Our treatments often include:
- Manual Therapy: Techniques like massage and joint mobilisations to reduce pain and stiffness.
- Dry Needling: Targeted therapy to release muscle tension and improve mobility.
- Posture and Gait Assessment: Ensuring your movements and posture don’t exacerbate your condition.
- Education and Prevention Strategies: Practical advice to help you prevent future flare-ups.
3. Personalised Exercise Programs
We create customised exercise plans tailored to your goals and physical condition. These programs focus on strengthening weak muscles, improving flexibility, and restoring hip function—key components for long-term recovery from hip bursitis.
4. State-of-the-Art Facilities
Our clinic is equipped with advanced tools and equipment designed to aid in your rehabilitation. This allows us to provide precise assessments and effective treatments in a comfortable, modern setting.
Take the Next Step Towards Recovery
If you’re ready to take control of your hip bursitis with professional help, we’d be honoured to partner with you on your journey. At BodyViva, we focus on treating not just your symptoms but also the underlying causes, ensuring lasting relief.
Visit our website to learn more, or book your consultation today. With BodyViva, you’ll have the confidence of working with a team that genuinely cares about your health and well-being. Let us help you move forward to a pain-free, active life!
