Relief in Motion: Stretches and Exercises for Hip Bursitis

Got a painful hip that keeps you awake at night or stops you doing things you enjoy? It could be hip bursitis.

This common condition mostly affects people in midlife or older age, although it can happen when you’re younger too.

While hip bursitis can be very painful, it can usually be managed with physiotherapy, exercises and some lifestyle changes.

 

What is hip bursitis?

Bursae are small, fluid-filled sacs that are found throughout your body. A bursa’s job is to reduce friction between bones and soft tissues, helping you move freely and comfortably.

Bursitis occurs when a bursa becomes inflamed. Bursitis of the hip most often affects the trochanteric bursa at the outside edge of your upper thigh. You can also get bursitis in the groin, but this is less common.

 

Symptoms of hip bursitis

When a hip bursa is inflamed, it can cause symptoms including:

• pain – usually on the outside of your hip or upper thigh
• difficulty lying on the affected side
• swelling
• stiffness
• limping.

 

What causes hip bursitis?

Anyone can get hip bursitis and sometimes the cause is not clear. However, the following things can raise your risk for developing this condition.

• A hip injury – such as a bump or fall onto your hip.
• Overuse – repetitive movements such as cycling or running can irritate the bursa.
• Conditions that affect how you walk – such as scoliosis, arthritis or having one leg that is significantly longer than the other.
• Rheumatoid arthritis or gout – which can make it more likely for a bursa to become inflamed.
• Overweight or obesity – carrying excess weight can put more strain on your hip area.

 

Hip bursitis treatment

The good news is that hip bursitis is usually a short-term condition that can be managed conservatively. The following stretches and exercises for hip bursitis often help. If you have any trouble doing them or they cause discomfort, book an appointment to see a physiotherapist.

 

Hip bursitis exercises

These exercises may help to strengthen muscles around the hip.

Clamshell

1. Lie on your unaffected side with your knees bent.
2. Lift the top knee while keeping your feet together.
3. Make sure your pelvis stays level (doesn’t roll backward or forward).
4. Hold for a few seconds, then lower.
5. Build up to 3 sets of 10 repetitions.

Bridge

1. Lie on your back with your knees bent and feet flat on the floor.
2. Push down through your feet and lift your hips towards the ceiling.
3. Make sure you engage your glutes (butt muscles).
4. Hold for a few seconds, then lower.
5. Build up to 3 sets of 10 repetitions.

 

Hip bursitis stretches

The following stretches may help to loosen tight muscles around the hip.

Piriformis stretch

1. Lie on your back.
2. Cross the affected leg over the opposite knee, so the ankle of the affected leg is sitting on top of the opposite knee.
3. Gently press the knee on the affected side outwards until you feel a stretch in the buttocks.
4. Hold for 20-30 seconds.
5. Repeat 3 to 5 times.

Iliotibial (IT) band stretch

1. Stand with the affected side facing a wall.
2. Reach out your arm to support yourself on the wall.
3. Cross the unaffected leg over the affected one and lean your upper body away from the wall.
4. Hold for 20-30 seconds.
5. Repeat 3 to 5 times.

 

Other ways to get on top of hip bursitis

A holistic approach often gives you the best chance of managing hip bursitis. Other things that may help to ease the symptoms include:

• resting from activities that make your pain worse (eg you could switch to swimming if running or cycling aggravate things)
• losing excess weight if you need to
• making sure you warm up and cool down before and after exercise.

 

Physiotherapy for hip bursitis

At The Brisbane Spine Clinic, we have extensive experience treating people with hip bursitis. We can investigate what’s causing your pain and tailor a treatment plan specifically for you.

If you’ve tried the above strategies and are still experiencing hip pain, contact us to book an assessment with one of our consultants.

 

Disclaimers:
All information is general and is not intended to be a substitute for professional medical advice. The Brisbane Spine Clinic can consult with you to confirm if a particular treatment is right for you.