“What is the best exercise for hip bursitis?”
I have hip bursitis. What is the best exercise for hip bursitis?
4 Answers
PhychiatristPhysicalmedicine
Dr. Ivan Edwards
Physiatrist (Physical Medicine) | Physical Medicine & Rehabilitation
San Antonio, TX, TX
For hip bursitis, gentle and targeted exercises can help reduce pain, improve flexibility, and strengthen the surrounding muscles. Here are some exercises often recommended:
Bridges: Lie on your back with knees bent and feet flat on the floor. Slowly lift your hips upward, creating a straight line from shoulders to knees. Hold for a few seconds, then lower back down. This strengthens your glutes, which support your hips.
Clamshells: Lie on your side with knees bent and feet together. Slowly lift the top knee while keeping your feet together, then lower it. This targets the hip abductors.
Standing Hip Abductions: Stand upright and hold onto a wall or chair for balance. Lift one leg out to the side without tilting your body, then return it to the starting position. Repeat on both sides.
Hip Flexor Stretch: Kneel on one knee with the other foot flat on the ground in front of you, creating a 90-degree angle. Gently shift your weight forward to stretch the hip flexor of the kneeling leg.
Iliotibial (IT) Band Stretch: Cross one leg behind the other and lean toward the side of the back leg. This helps alleviate tension in the IT band, which can contribute to bursitis pain.
Before starting these exercises, it's essential to warm up with light activity like walking. If you experience pain or discomfort during any exercise, stop and consult a physician in PM&R.
Bridges: Lie on your back with knees bent and feet flat on the floor. Slowly lift your hips upward, creating a straight line from shoulders to knees. Hold for a few seconds, then lower back down. This strengthens your glutes, which support your hips.
Clamshells: Lie on your side with knees bent and feet together. Slowly lift the top knee while keeping your feet together, then lower it. This targets the hip abductors.
Standing Hip Abductions: Stand upright and hold onto a wall or chair for balance. Lift one leg out to the side without tilting your body, then return it to the starting position. Repeat on both sides.
Hip Flexor Stretch: Kneel on one knee with the other foot flat on the ground in front of you, creating a 90-degree angle. Gently shift your weight forward to stretch the hip flexor of the kneeling leg.
Iliotibial (IT) Band Stretch: Cross one leg behind the other and lean toward the side of the back leg. This helps alleviate tension in the IT band, which can contribute to bursitis pain.
Before starting these exercises, it's essential to warm up with light activity like walking. If you experience pain or discomfort during any exercise, stop and consult a physician in PM&R.
IT band stretching.
The best exercises for hip bursitis often focus on stretching and strengthening the hip and surrounding muscles. Gentle range of motion exercises like hip circles and leg swings can help alleviate stiffness, while exercises to strengthen the hip abductors, like clamshells and side-lying leg lifts, can provide added support to the hip joint. Additionally, stretching exercises like the hip flexor stretch can help relieve tension in the area. However, it's essential to consult with a healthcare professional or physical therapist to create a tailored exercise program that suits your specific condition and needs. Your health professionals can guide you in performing these exercises correctly and safely, ensuring the best outcomes for your hip bursitis treatment.
I think the answer to this question would vary by specialist. I personally think swimming is one of the best exercises for joints and bursitis issues. And it doesnt have to be full on laps. Just movement in the water against resistance. Extension, elevation, abduction and adduction movements. If this is not accessible. I would consider using therabands and using resistance to strengthen without putting significant tension or pressure on the joint. Garcia
