Pain + Recovery

9 Best Hip Bursitis Exercises & Which To Avoid (Video Included!) Ease your hip pain with these 9 top hip bursitis exercises. Find out the safest moves for hip bursitis pain, and which ones to skip for effective relief. If you’re experiencing pain and discomfort in your hips, you may be suffering from hip bursitis. Hip bursitis is an irritating condition that can range from slightly bothersome to very painful. Feeling hip pain when you are lying in bed at night, or immediately when you stand up after sitting for a while are both signs of hip bursitis. This condition is caused by inflammation in the hip joint’s bursa sacs, which are small, fluid-filled sacs that cushion the bones, tendons, and muscles near the joint. While hip bursitis can be a frustrating condition to manage, exercising can provide significant lower body relief. In this article, we will explore the best hip bursitis exercises to help alleviate your pain and improve your quality of life. Key Takeaways Hip bursitis is caused by inflammation in the bursa sacs of the hip joint. Exercises and gentle stretches can provide significant joint pain relief and improve hip mobility. High-impact exercises and certain intense repetitive motions should be avoided to prevent further hip bursa aggravation. Consult a healthcare professional before starting any new exercise program or hip bursitis treatment. Let’s explore this physical condition and look at the best exercises to treat hip bursitis so you can start feeling better soon. Table of contents What Is Hip Bursitis? Common Symptoms of Hip Bursitis What Causes Hip Bursitis? The Importance of Exercise for Hip Bursitis Best Hip Bursitis Exercises Best Hip Bursitis Exercises Glute Bridge Fire Hydrant Resistance Band Butt Blaster Resistance Band Outer Thigh Press Forearm Side Plank Sleeping Pigeon Pose Seated Straddle Splits Yogi Squat Pose Inner Thigh Squeeze Care And Treatment: Rest, Ice, Compress, and Elevate (RICE) Other Beneficial Exercise for Hip Bursitis Hip Bursitis Exercises to Avoid Precautions and Modifications for Hip Bursitis Exercises Start Slow Avoid High-Impact Exercises Listen to Your Body Use Proper Form Avoid Overstretching Additional Treatments for Hip Bursitis Physical Therapy Pain Management Surgery Hip Pain Is Not Inevitable! FAQ What Is Hip Bursitis? Hip bursitis is a common condition that results from inflammation of the bursa sacs in the hip joint. A bursa sac is a small, gel-like pillow that sits between your bones and their connective tissues, acting as a sort of shock absorber. You have bursa sacs in your hips, shoulders, elbows, knees, and heels. However, the bursae can become inflamed and cause pain and discomfort. The most common causes of hip bursitis include repetitive motions, such as running or cycling, which can irritate the bursae and lead to inflammation. According to the American Academy of Orthopaedic Surgeons, two major bursae in the hip can become injured or inflamed. The more common of the two, Trochanteric Bursitis, is inflammation to the bursa covering the greater trochanter, which sits at the bony point of the hip bone. Trochanteric bursitis results in pain on the outer side of the hip which usually increases with prolonged walking or climbing stairs. The pain is felt more while getting up from a chair and in the night when lying on the affected side. The other bursa located on the inside of the hip near the groin is called the iliopsoas bursa and is less common. Both are treated in a similar way. Anatomy of Trochanteric Bursitis Common Symptoms of Hip Bursitis Symptoms of hip bursitis may include pain, swelling, and stiffness in the hip, as well as difficulty walking or bending the affected joint. The symptoms of hip bursitis vary from person to person, but the most common are: Hip pain that is sharp at first and then becomes aching over time Hip tenderness which seems more generalized in the entire hip area Pain that gets worse after prolonged or repetitive activity Leg pain that extends from the hip down the side or back of the leg Pain or discomfort when climbing stairs, running or cycling Important note: if you have warmth and redness in the area along with fever or illness, you could have septic bursitis which comes from infection. Be sure to see your doctor! What Causes Hip Bursitis? There are a number of things that can cause bursitis of the hips, from a direct fall to running too many miles. Let’s take a look at some of those things that put you at risk. Here are some of the most common causes of hip bursitis: Injury: A traumatic injury or fall can cause hip bursitis. Repetitive Motion: Common repetitive motions like cycling, running, climbing or lots of squats, could cause hip bursitis to flare up. Be very cautious when doing any activity that causes increased load on your joints and is high in repetition. Leg-Length Inequality: Believe it or not, a surprising number of people have one leg that is slightly shorter than another (1.5 cm or more). This can affect your gait, causing issues similar to the repetitive use problem resulting in bursitis. Arthritis: Bursitis can come from arthritis. The same inflammation that comes with arthritis can extend into the bursa. Spine Diseases: Conditions like scoliosis can cause problems with the movement pattern of your hips and play a role in bursitis. Prior Surgery: Like spine diseases, prior surgeries such as implants or hip replacements can throw off your gait and movement patterns, creating inflammation. The Importance of Exercise for Hip Bursitis Regular exercise can provide multiple benefits to those suffering from hip bursitis. One of the most significant advantages is relief from pain and stiffness. Hip bursitis often resolves with targeted exercises and rest from aggravating activities. Exercises for hip bursitis will include movements that strengthen the hip and improve mobility of the joint.  I always say “motion is lotion.”  When you move, synovial fluid helps to cushion and lubricate the joint. (Synovial fluid is a thick liquid located between the joints).   When performed correctly, exercises for

Best Hip Pain Treatments for Non-Surgical Pain Relief The hip is the largest joint in our body so it’s no surprise that hip problems are a common condition that can be debilitating for every day life. Explore the best hip pain treatments for non-surgical relief for a better quality of life without invasive procedures. Hips play a central role in healthy aging. Our hips enable us to do a wide range of daily activities. Whether it be standing, walking, or climbing stairs, we need them for just about every physical activity It’s hardly a surprise that weakness and pain can cause some serious hip conditions. When the joint we need for everyday movement isn’t at it’s best, neither are we. While you should always visit your doctor for chronic or severe pain, there are some hip pain relief treatment options you can try on your own. There are a range of options from light exercises to homeopathic remedies. We’re going to explore common causes of hip pain, and some of the best hip pain treatments you can try at home. Table of contents What Does Hip Pain Feel Like? Common Causes of Hip Pain Acute vs. Chronic Hip Pain Best Non-Surgical Hip Pain Treatments Start Your Day With Mobility and Stretching Find Out If Your Feet Are the Problem Strengthen Your Thigh Muscles Try Water Aerobics Know When To Use Hot vs. Cold Therapy Acupuncture Maintain A Healthy Weight When To See A Doctor About Hip Pain What Does Hip Pain Feel Like? Hip pain can vary greatly based on the type of issue and diagnosis that the pain is stemming from. Pain levels can vary from mild discomfort to severe hip pain. For most cases you can expect to feel any type of pain around or in the hip joint. You might also experience hip pain in additional areas surrounding the hip joint. For example, you may feel pain in your groin, thigh pain, or knee pain. The ball-and-socket joints of your hips are supported by a number of muscles. This makes sense since it’s one of our largest joints! Your hip muscles include: Glutes (gluteus maximus, medius, and minimus): These muscles are essentially the buttocks. They extend and rotate the thigh outward, stabilize the pelvis, power forward motion, and keep you upright. Hip flexors (iliacus, psoas major, rectus femoris, sartorius): The hip flexors are a group of muscles in the front of the hip that help bend your hips and knees.  Adductors adductor longus, adductor brevis, adductor magnus, gracilis, pectineus): This group of muscles can be found along your inner thighs. They move your legs toward the center of your body (adduction) and help stabilize your pelvis.  Even if you hip pain is nonexistent or minimal at this point, it’s important to keep an eye on it. As we age, the consequences of weak hips only get worse. More than 300,000 older adults are hospitalized for hip fractures every year, and about half lose the ability to live independently. Common Causes of Hip Pain There are many different causes of hip pain, from simple muscle strains and sprains to chronic conditions that require medical intervention. No matter what the underlying cause, remember that the risk for injury and hip joint pain only gets worse with age. No only is it easier to get injured, it can be harder to fully recover. Here are some of the most common causes of hip pain: Fractures and Falls If you fracture your hip, you’ll likely experience intense, sudden hip bone pain. These injuries can be serious and lead to other health complications. The risk of hip fracture becomes more common as we age, because falls are more common as well. This makes it once of the most common hip pain causes. Tendinitis Tendinitis is caused by inflammation. Tendinitis usually presents as a dull ache or stiffness in the hip. This is the most common cause of chronic hip pain in women. The pain is often felt in the front part of the thigh or groin. Psoas Injury Most people are unfamiliar with this term. The psoas is a rope-like muscle located deep in the belly, which runs obliquely from spine to the femur. The psoas is they body’s most powerful hip flexor. When it is tight or injured it can cause pain and inhibit regular exercise. Every time you lift you knee the psoas contracts, so you can imagine it is easily overused; especially if you are a runner. Overuse With age, the cartilage surrounding your hips can wear down or get damaged, or the muscles and tendons in the hip can become sore from overuse. When there is tightness and overuse, tendons that run over bony areas can be painful. Some experience a snapping or rolling sensation over their bone. Sports hernias Sports hernias are a well-recognized cause of groin pain in athletes. Football and rugby are a few of the highest offending sports. This can cause frontal hip pain in women. Wear and Tear Our hip joint goes through regular wear and tear as we age. When this happens there is a breakdown of cartilage which can lead to pain and inflammation. These symptoms can develop faster or slower based on the shape of bones forming around the hip joint. Old Injuries Hip pain from old injuries is common. Significant injuries like car accidents or sports-related injuries can be hard to fully recover from. This problem tends to escalate if proper physical therapy and exercise doesn’t stay a priority. Lack of Exercise or Bad Exercise A sedentary lifestyle can cause a whole host of health problems, and hip pain is one of them. Lack of mobility can lead to weakness in your hips. This makes it harder to stick with routine exercise and activity that helps you lead a healthy life. However, doing the wrong exercises can also lead to hip pain. You’ll want to avoid activities with repetitive hip flexion. Excess Weight Carrying around excess weight puts extra pressure on your joints. And your hip joints are no