Hip bursitis is the irritation of the bursal sac positioned over the outside of the hip. An individual with hip bursitis seeking treatment may be advised initally to rest by avoiding actions that may stress or strain the hip. Often individuals choose to seek a physician to prescribe medications that may help in reducing their hip bursitis symptoms such as pain and inflammation. In addition, many may be advised to follow a specific exercise program designed to strengthen their hip muscles. These exercises usually include stretching exercises that will increase flexibility and promote movement of the hips by reducing the pain.
The following is a list of exercises that will help decrease hip bursitis pain.
Leg Raise:
Lie down on your back and keep your legs in a straight position. Now stiffen the muscles of the upper portion of the affected thigh. Then gradually raise that leg 6-8 inches above the floor. While raising the leg, make sure to keep the upper thigh muscles tightened. Hold for 10 seconds. Then slowly bring down the leg on the floor. Repeat this step 10 times. 3 sets.
Cross Leg Pull:
Be seated on a chair and cross the bursitis distressed leg over the other. Pull the affected leg to the other side while holding your knee there. Keep your buttocks flat while pulling the leg (You will feel the muscle pulling in the hip area). Hold the knee for 5-10 seconds. Repeat 10 times. 3 sets.
Ball Squat:
Stand upright with your back facing the wall. Place an exercise ball behind your lower back and lean against the wall. While keeping your body upright, slowly squat down until your thighs are parallel to the floor. Hold this pose for ten seconds. Return to up and slide up on the wall. Repeat this step 10 times, 3 sets.
Important Tips:
Be aware to how your body is experiencing throughout the exercise. It is important to remain within a range of motion that is comfortable. The goal is NOT to push the muscle through the pain. You will become more flexible in time. Upon finishing the set of exercises, it is recommended that you apply a cold pack to the hip for approximately five minutes. Icing the hip post exercise will help decrease swelling and relieve the pain caused by bursitis.Practice these exercises after the initial tenderness and swelling that results from hip bursitis.
The following is a list of exercises that will help decrease hip bursitis pain.
Lie down on your back and keep your legs in a straight position. Now stiffen the muscles of the upper portion of the affected thigh. Then gradually raise that leg 6-8 inches above the floor. While raising the leg, make sure to keep the upper thigh muscles tightened. Hold for 10 seconds. Then slowly bring down the leg on the floor. Repeat this step 10 times. 3 sets.
Cross Leg Pull:
Be seated on a chair and cross the bursitis distressed leg over the other. Pull the affected leg to the other side while holding your knee there. Keep your buttocks flat while pulling the leg (You will feel the muscle pulling in the hip area). Hold the knee for 5-10 seconds. Repeat 10 times. 3 sets.
Ball Squat:
Stand upright with your back facing the wall. Place an exercise ball behind your lower back and lean against the wall. While keeping your body upright, slowly squat down until your thighs are parallel to the floor. Hold this pose for ten seconds. Return to up and slide up on the wall. Repeat this step 10 times, 3 sets.
Important Tips:
Be aware to how your body is experiencing throughout the exercise. It is important to remain within a range of motion that is comfortable. The goal is NOT to push the muscle through the pain. You will become more flexible in time. Upon finishing the set of exercises, it is recommended that you apply a cold pack to the hip for approximately five minutes. Icing the hip post exercise will help decrease swelling and relieve the pain caused by bursitis.Practice these exercises after the initial tenderness and swelling that results from hip bursitis.
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