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.
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.
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.
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.
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.
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.
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?
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.
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:
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:
The hip rotator stretch is a great way to stretch the muscles around your hip and reduce pain.
To do a hip rotator stretch:
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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:
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:
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:
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:
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:
Read More: Hip Stretches For Runners Looking To Improve Their Performance
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:
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.
Besides high-impact activities and repetitive motions, there are a few other things that can aggravate hip bursitis, including:
This can put extra pressure on the bursa, so try to get up and move around every 30 minutes or so.
High heels change the alignment of your hips and legs, which can put unnecessary stress on the bursa.
Poor posture can put extra strain on the muscles and tendons around the hip, which can lead to bursitis.
Carrying extra weight puts additional stress on the joints and muscles, which can lead to and worsen inflammation and pain (1).
This can cause the bursa to become irritated and inflamed (1).
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:
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):
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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.
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
Don’t try to do too much too soon. Begin with gentle exercises and gradually increase the intensity as your symptoms allow.
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).
If something hurts, stop doing it. Pain is your body’s way of telling you that you’re overdoing it.
Exercises that improve range of motion and flexibility in the hip joint can help reduce pain and stiffness (1).
Strong posterior chain and lower body muscles can help take pressure off the hips.
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.
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.
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!