Blog Fitness Hip Bursitis Exercises To Avoid (And Which Ones To Do)

Hip Bursitis Exercises To Avoid (And Which Ones To Do)

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Bursae are small, fluid-filled sacs that act as cushions between bones and tendons or muscles. The hip has two major bursae; one covering the greater trochanter (the bony protrusion on the outer side of the upper thighbone), and one located between the iliacus muscle and the hip joint itself. When the bursae in the hip become irritated or inflamed, a condition known as hip bursitis can develop (1). Hip bursitis is a relatively common ailment, especially among middle-aged adults and those who participate in sports that involve running or jumping. One of the treatment options for hip bursitis is to perform exercises that increase hip strength and flexibility. However, not all exercises are equally beneficial for this condition. In fact, some exercises can actually make matters worse. Here are five of the exercises to avoid if you have hip bursitis, along with some alternative moves which can help you stay active and pain-free.

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What Exercises Should You Not Do With Hip Bursitis?

1. Deep Squats

Deep squats are a no-no if you have bursitis in your hip. This exercise puts an unnecessary stress on the bursa, which can aggravate the condition and lead to more pain (1).

If you want to continue squatting for exercise or strength training, opt for a shallower version of the move. Place your feet shoulder-width apart and lower your butt down just a few inches, keeping your knees behind your toes.

2. Running

Running is a high-impact exercise that can jar the hips and irritate the bursae (1). If you have hip bursitis, it’s best to avoid running until the condition improves. Switching to a low-impact exercise like swimming can help you stay active without aggravating your bursitis.

3. Cycling

The forward bent position during cycling can irritate the front of the hip, where the iliopsoas bursa is located. The repetitive motion of pedaling can also aggravate bursitis (1).

If you have iliopsoas bursitis, try riding a stationary recumbent bike instead. This position is gentler on the hips and will take pressure off of the bursa.

4. Cardio Exercise Machines

Some cardio machines, like ellipticals, treadmills, and stair climbers require a repetitive forward motion that can put stress on the bursa in the hip. The hip flexion (lifting your leg up in front of you) required to use these machines can also irritate bursitis (1).

If you want to use cardio machines for exercise, try a rowing machine or stationary recumbent bike instead. These machines provide a low-impact workout that won’t aggravate hip bursitis.

5. Weight-Bearing Exercises

Most weight-bearing exercises require you to support a weight while standing, which puts pressure on your spine and lower body (1). Others require a single leg stance, which can put pressure on the bursa in your hip.

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If you have hip bursitis, it’s best to avoid weight-bearing exercises until the condition improves. Some good alternatives include water exercises and mat exercises on the floor.

Read More: What Do Hip Thrusts Work On?

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What Exercise Can I Do If I Have Hip Bursitis?

While there are some exercises to avoid with hip bursitis, there are plenty of other moves that can help improve your condition. These exercises will help stretch and strengthen the muscles around your hip, which can take pressure off of the bursa and reduce pain.

1. Glute Bridge

The glute bridge is a great exercise for people with hip bursitis. This movement helps stretch and strengthen the muscles around your hip, which can take pressure off of the bursa. It stretches and opens your hip flexors to offer some relief.

To do a glute bridge:

  1. Lie on your back on an exercise mat with your knees bent and feet flat on the ground.
  2. Place your hands on the ground beside you for support.
  3. Lift your hips off the ground, keeping your knees aligned with your ankles.
  4. Hold for two to three seconds, then lower your hips back down to the starting position.
  5. Repeat 10 to 15 times.

2. Fire Hydrant

The unweighted fire hydrant is another great exercise for people with hip bursitis. This movement helps stretch and open the muscles around your hip, which can take pressure off of the bursa. It also increases the range of motion in your hips.

To do an unweighted fire hydrant:

  1. Start on all fours on an exercise mat. Make sure your hands are aligned with your shoulders and your knees are aligned with your hips.
  2. Lift your right leg up to the side, keeping your knee bent at a 90-degree angle.
  3. Hold for two to three seconds, then lower your leg back down to the starting position.
  4. Repeat 10 to 15 times, then switch sides and repeat with your left leg.

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3. Hip Rotator Stretch

The hip rotator stretch is a great way to stretch the muscles around your hip and reduce pain.

To do a hip rotator stretch:

  1. Lie on your back on an exercise mat with both knees bent and feet flat on the ground.
  2. Cross your right ankle over your left knee.
  3. Use your left hand to gently push your knee from your body. You should feel a slight stretch around your hip.
  4. Hold for 30 seconds, then switch sides and repeat with your left ankle crossed over your right knee.
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4. Lying Lateral Leg Raises

Side-lying lateral leg raises target the iliotibial band (ITB), a long strip of connective tissue that runs down the side of your thigh. This stretch can help reduce pain and inflammation in your hip bursa.

To do lying lateral leg raises:

  1. Lie on your right side on an exercise mat with both legs straight. 
  2. Rest your head on your right arm and place your left hand on the mat in front of you for support.
  3. Slowly lift your left leg as high as you can, then lower it back down to the starting position.
  4. Repeat 10 to 15 times, then switch sides and repeat with your right leg.

5. Lying Leg Circles

Lying leg circles improve the range of motion in your hips and can help reduce pain in your hip bursa.

To do lying leg circles:

  1. Lie on your back on an exercise mat with your knees bent and feet flat on the floor.
  2. Slowly lift your left leg up and over to the right, making a large circle.
  3. Continue circling until your leg is back in the starting position.
  4. Repeat 10 to 15 times, then switch sides and repeat with your right leg.

6. Clamshells

Clamshells are a great way to stretch and strengthen the muscles around your hip, which can help reduce pain in your hip bursa.

To do clamshells:

  1. Lie on your right side on an exercise mat with both legs bent at a 90-degree angle.
  2. Place your right hand on your right hip and rest your head on your left arm.
  3. Keeping your feet together, slowly lift your left leg up as high as you can.
  4. Hold for two to three seconds, then lower your leg back down to the starting position.
  5. Repeat 10 to 15 times, then switch sides and repeat with your left leg.

7. Inner Thigh Squeeze

The inner thigh squeeze uses a pilates ball or rolled towel to help stretch and open the muscles around your hip, which can take pressure off of the bursa.

To do an inner thigh squeeze:

  1. Lie on your right side on an exercise mat with your knees bent and feet in the air.
  2. Place a pilates ball or rolled towel between your thighs, just above your knees.
  3. Squeeze the ball or towel as hard as you can, then relax and let go.
  4. Repeat 10 to 15 times, then switch sides and repeat with your left leg.
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8. Forearm Side Plank

The forearm side plank is known for its core-strengthening benefits, but it also stretches and strengthens the muscles around your hips. This can help reduce pain in your hip bursa.

To do a forearm side plank:

  1. Start by lying on your right side on an exercise mat, with your legs straight and feet stacked on top of each other. 
  2. Prop yourself up on your right forearm, keeping your elbow directly under your shoulder.
  3. Lift your hips off the ground and hold for two to three seconds. 
  4. Lower back down to the starting position and repeat.
  5. Do 10 to 15 repetitions, then switch sides and repeat with your left arm.

Read More: Hip Stretches For Runners Looking To Improve Their Performance

9. Sleeping Pigeon Pose

The sleeping pigeon pose is a yoga stretch that helps open up the muscles and tendons around your hip, which can reduce pain in the bursa.

To do the sleeping pigeon pose:

  1. Start in a tabletop position on an exercise mat, with your hands directly under your shoulders and your knees directly under your hips. 
  2. Bring your right knee forward and place it on the ground in front of you, keeping your right ankle in line with your left hip. 
  3. Extend your left leg straight behind you. 
  4. Lower your hips down toward the ground and hold for 30 seconds to one minute. 
  5. Switch sides and repeat with your left leg in front.

Is Walking Good For Bursitis Of The Hip?

Walking is a great low-impact exercise for people with hip bursitis. Compared to running or other high-impact activities, walking puts less strain on the joints and muscles, which should help reduce pain and inflammation (2).

However, it is a repetitive motion, so it’s important to consult with a doctor or physical therapist to make sure you’re using proper form and technique.

Once you have the OK from a medical professional, be sure to warm up before walking and start with shorter distances, gradually increasing as you build up your endurance.

Also, pay attention to your form. Make sure to keep your head up and shoulders back, and swing your arms as you walk. This will help you maintain good posture and prevent injury.

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What Aggravates Hip Bursitis?

Besides high-impact activities and repetitive motions, there are a few other things that can aggravate hip bursitis, including:

Sitting For Long Periods Of Time

This can put extra pressure on the bursa, so try to get up and move around every 30 minutes or so.

Wearing High Heels

High heels change the alignment of your hips and legs, which can put unnecessary stress on the bursa. 

Poor Posture

Poor posture can put extra strain on the muscles and tendons around the hip, which can lead to bursitis.

Being Overweight Or Obese

Carrying extra weight puts additional stress on the joints and muscles, which can lead to and worsen inflammation and pain (1).

Having An Injury Or Infection In The Hip Joint

This can cause the bursa to become irritated and inflamed (1).

Having Arthritis, Thyroid Disease, Or Gout

These conditions interfere with the body’s natural ability to reduce inflammation, which can lead to and worsen bursitis (1).

If you have hip bursitis, it’s important to take steps to reduce your pain and inflammation. Some simple things you can do at home include:

  • Resting: Avoid high-impact activities and repetitive motions that aggravate your symptoms. Take a break from exercise and give your body time to heal.
  • Applying ice: Apply ice to the affected area for 20 minutes a few times a day to reduce swelling.
  • Doing gentle stretches: Gently stretching the muscles around the hip can help reduce pain and stiffness.
  • Wearing properly fitting shoes: Wearing shoes that fit properly and support your feet can help reduce strain on the hips.
  • Maintaining a healthy weight.

If home remedies don’t seem to be helping, or if your symptoms are severe, you may need to see a doctor for medical treatment. Treatment options for hip bursitis include (1):

  • Nonsteroidal anti-inflammatory drugs (NSAIDs): NSAIDs can help reduce pain and inflammation. They are available over the counter or by prescription.
  • Physical therapy: A physical therapist can teach you exercises and stretches to help reduce pain and inflammation.
  • Corticosteroid injections: These injections can help reduce pain and inflammation in the short term.
  • Ultrasound therapy: This therapy uses sound waves to reduce pain and inflammation.
  • Surgery: In very rare cases, surgery may be necessary to remove the bursa. This is usually only done if other treatment options haven’t worked.

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How Long Does It Take For Hip Bursitis To Heal?

The good news is that hip bursitis usually responds well to home treatment and does not require surgery. In most cases, the pain and inflammation will improve within a few weeks with home treatment. However, it may take several months for symptoms to resolve completely (2).

If you have hip bursitis, be sure to follow your doctor’s instructions for home treatment and avoid activities that aggravate your symptoms. With time and proper care, your pain will improve and you’ll be able to get back to your normal activities.

Tips For Exercising With Hip Bursitis

Activity modification is one of the most important aspects of treating hip bursitis.

You need to give your hip time to rest and heal, which means avoiding high-impact activities and repetitive motions that can aggravate your symptoms. But that doesn’t mean you have to sit on the sidelines for months.

There are plenty of low-impact exercises you can do that will help you stay active and healthy while you’re recovering.

Here are a few tips for exercising with hip bursitis

Start Slowly

Don’t try to do too much too soon. Begin with gentle exercises and gradually increase the intensity as your symptoms allow.

Avoid High-Impact And Repetitive Activities

Running, plyometric exercises, and other high-impact activities can aggravate bursitis symptoms. Repetitive motions, such as stair climbing or cycling, can also worsen pain (1).

Tune In To Your Body

If something hurts, stop doing it. Pain is your body’s way of telling you that you’re overdoing it.

Focus On Range Of Motion And Flexibility

Exercises that improve range of motion and flexibility in the hip joint can help reduce pain and stiffness (1).

Incorporate Strength Training

Strong posterior chain and lower body muscles can help take pressure off the hips.

Prefer Seated Or Supine Exercise

Exercises that keep your hips in a flexed position, such as seated or supine exercises, are usually better tolerated than exercises that require you to stand.

The Bottom Line

Hip bursitis is a common condition that can cause pain and stiffness in the hip. The good news is that it usually responds well to home treatment, such as icing the affected area, doing gentle stretches, and avoiding high-impact activities.

If home treatment doesn’t seem to be helping, or if your symptoms are severe, you may need to see a doctor for medical treatment. With time and proper care, your pain will decrease and you’ll be able to get back to your normal activities.

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DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Hip Bursitis (2022, aaos.org)
  2. Trochanteric Bursitis (2022, ucsfhealth.org)
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