Hip Bursitis Relief: Best Stretches & Exercises To Try

Key Takeaways

• Hip bursitis is characterized by the inflammation of the fluid-filled sacs that serve as a buffer between bones, muscles, and tendons near the hip joint. This condition commonly causes pain and stiffness.
• Incorporating targeted exercises and stretches can strengthen muscles surrounding the hip joint while promoting flexibility and reducing inflammation.
• In addition to hip bursitis exercises and stretches, you should incorporate heat and ice therapy, maintain good posture, and rest to avoid overuse and facilitate healing.
• Before starting any new workout or stretching routine, you should get clearance from a qualified healthcare professional to ensure safety and effectiveness. Some high-impact exercises may exacerbate your symptoms.

Learning How To Relieve Hip Bursitis with Stretches and Exercises

Hip bursitis exercises and stretches are essential for managing the pain and stiffness caused by inflamed bursae, tiny fluid-filled sacs within joints like the hip. Without effective techniques for managing symptoms, daily tasks like climbing stairs or walking outside can be challenging.

Some of the most effective hip bursitis stretches are standing hip flexor, figure-four, and seated hamstring stretches. Understanding how to perform these stretches can help you increase your range of motion and prepare your body for whatever task is at hand. 

Additionally, some of the best exercises for hip bursitis are clamshells, bridges, and mini squats. These can strengthen the muscles around your hip, offering more support and stability to the weight-bearing joint. Nevertheless, you should consult your medical provider before attempting new stretching exercises for hip bursitis, considering some movements may not be safe for your unique condition.

Understanding Hip Bursitis

Bursae are small, fluid-filled sacs intended to cushion joints and reduce friction between nearby bones, muscles, and tendons. A person may be diagnosed with hip bursitis when the bursae throughout the hip joint become inflamed due to an injury or bodily imbalance. If the inflamed sacs are toward the outside of the hip region, it is classified as trochanteric bursitis. In contrast, inflammation toward the inside of the hip is considered iliopsoas or ischial bursitis.

Some examples of common causes of hip bursitis are:

• Overuse from repetitive motions
• Direct trauma to the hip region
• Poor posture or biomechanics
• Underlying conditions like arthritis or tendonitis

People with hip bursitis may experience various symptoms, including swelling, tenderness, or pain on the outer side of the hip and thigh. Some also report stiffness around the hip joint and discomfort during movement and prolonged periods of sitting or standing.

Benefits of Stretches and Exercises for Hip Bursitis

Regularly performing stretches and exercises for hip bursitis is a great way to improve joint health naturally. Some potential advantages that can come from executing stretches and exercises for hip bursitis are:

• Reducing inflammation and pain – Some gentle movements can promote circulation that reduces inflammation, stiffness, and discomfort.
• Improving flexibility and range of motion – Regularly performing targeted stretches can loosen tight muscles and enhance mobility.
• Strengthening supporting muscles – Building strength in the areas surrounding the hip joint can provide stability and reduce pressure on the bursa.
• Preventing future flare-ups – Consistently performing a balanced exercise routine can enhance joint stability and prevent imbalances, making it easier to avoid flare-ups in the future.

To increase your chances of achieving the above benefits, you must strategically approach your exercises and stretches for hip bursitis and take precautions beforehand.

Precautions Before Starting Stretches or Exercises

Prior to attempting stretches or exercises to improve joint mobility, you should consult a qualified healthcare professional. Even after getting clearance from your medical provider, you should avoid significantly uncomfortable movements, immediately stopping if you feel sharp pain. It is also important to use correct techniques and proper form to avoid further straining or injuring yourself.

Best Stretches for Hip Bursitis Relief

You should request a customized stretching routine from your medical provider. Some of the following activities may be recommended by your doctor, considering they are some of the most popular stretches for hip bursitis.

1. Standing Hip Flexor Stretch

This stretch is believed to loosen tight hip flexors and relieve tension near the joint. Some important steps involved in a standing hip flexor stretch are:

• Keep one leg straight while stepping into a forward lunge with the other foot
• Gently push your hips forward until you feel a stretch in the front of the hip
• Hold this position for 20 to 30 seconds
• Switch sides and repeat

2. Figure-Four Stretch

This stretch targets the outer hip and glutes with the intent to reduce tension. Some actions required to execute a figure-four stretch include:

• Lie on your back and bend both knees
• Cross one ankle over the opposite thigh to create a “4” shape
• Gently pull the uncrossed leg toward your chest.
• Hold this position for 20 to 30 seconds
• Repeat on the other side

3. Butterfly Stretch

This stretch can help open the hip joint and minimize tightness. The steps needed to carry out a butterfly stretch are:

• Sit on the floor and press the soles of your feet together
• Keep your back straight
• Use your hands to gently press your knees toward the ground
• Hold this position for 20 to 30 seconds

4. Seated Hamstring Stretch

This stretch may improve flexibility in connected muscles and reduce hip strain. Some actions required for a seated hamstring stretch include:

• Sit on the floor
• Extend one leg and bend the other
• Reach forward to the toes on the extended leg without rounding your back
• Hold this position for 20 to 30 seconds
• Switch sides.

Best Exercises to Strengthen and Support the Hip

In addition to recommending mobility-focused stretches for hip bursitis, your medical provider should also provide a list of strength-building exercises. The following activities are some of the most commonly recommended exercises for hip bursitis.

1. Clamshells

This exercise may strengthen the gluteus medius and help stabilize the hip. Some steps needed to perform clamshells are:

• Lie on your side 
• Bend your knees and place your feet together
• Lift the top knee while keeping your feet in contact
• Slowly lower the top knee
• Perform 10 to 15 reps on each side.

2. Bridges

This physical activity can help enhance glute and core strength, potentially bolstering hip stability. Some actions required to carry out bridges include:

• Lie on your back
• Bend your knees and place your feet flat on the floor
• Lift your hips toward the ceiling
• Squeeze your glutes once your hips reach the top
• Slowly lower your hips 
• Repeat for 10 to 15 reps

3. Side-Lying Leg Lifts

Over time, this exercise can strengthen the hip abductors and reduce joint strain. The steps needed to perform side-lying leg lifts are:

• Lie on your side and keep your legs straight
• Engage your core to slowly lift the top leg
• Slowly lower the top leg
• Perform 10 to 15 reps on each side

4. Mini Squats

This physical activity has the potential to build your overall leg strength and minimize hip strain. Some actions involved in mini squats are:

• Stand with feet shoulder-width apart
• Keep your knees behind your toes as you lower into a partial squat
• Return to a standing position
• Repeat for 10 to 15 reps

Additional Tips for Managing Hip Bursitis

When working out, you should focus on more than just your hip. Try to maintain a well-rounded, reasonable exercise routine that evenly exercises your body. Doing so can help eliminate imbalances that can otherwise lead to more complications exacerbating your hip bursitis.

• Incorporate rest days to avoid overuse
• Use heat or ice therapy to relax muscles and reduce inflammation
• Make ergonomic adjustments to reduce strain during daily activities.

In addition to the list above, maintaining proper posture is important; it is a great way to reduce strain and maintain balance. When standing, keep your head, shoulders, hips, knees, and ankles in a straight line. Then, relax your shoulders, open your chest, and distribute weight evenly across both feet. When sitting down, keep your back straight and supported, shoulders relaxed, and feet flat on the floor. Your knees should also be bent at a 90-degree angle, and your hips should be positioned slightly higher than your knees.

When to Seek Professional Help

Sometimes, hip bursitis symptoms persist or worsen despite at-home efforts, warranting a consultation with a healthcare provider. Some examples of scenarios in which you should seek medical attention are:

• If you experience severe pain or swelling
• If you have difficulty moving the hip
• If symptoms do not improve with rest and exercise

Depending on the severity of your condition, treatment options can range from physical therapy and corticosteroid injections to surgery. Thanks to technological advancements, there are many non-surgical treatments to try before resorting to surgery. 

The Joint Replacement Center of Scottsdale offers various alternative therapies, including pulsed electromagnetic field (PEMF) therapy. This non-invasive treatment uses electromagnetic pulses to potentially promote cellular repair, reduce inflammation, and relieve pain. We also offer ARPwave therapy, which uses a combination of electrical currents and physical movements like range-of-motion exercises in an attempt to promote the body’s natural recovery process and provide pain relief.

Find Relief From Hip Bursitis with the Joint Replacement Center of Scottsdale

Hip bursitis exercises can be great for strengthening the muscles around that weight-bearing joint, while hip bursitis stretches can help improve flexibility and range of motion. Still, before you attempt any new stretches or exercises for hip bursitis, you should ask for advice from a qualified medical professional. They can ensure your routine is safe and has the greatest potential of reducing inflammation, improving mobility, and strengthening supporting muscles.

Unfortunately, sometimes, relying solely on stretching exercises for hip bursitis isn’t enough to relieve pain and restore function to the joint. Instead, you may need medical intervention, such as injections or hip surgery.

The Joint Replacement Center of Scottsdale provides comprehensive care for joint conditions, including hip bursitis. Our experienced team of professional joint specialists knows exactly how to treat pain from running, injuries, and other sources. Whether you need total hip revision surgery, anterior total hip replacement surgery, or a non-surgical treatment, we can help you work toward lasting relief.

Contact the Joint Replacement Center of Scottsdale for an initial consultation to discuss the best treatments for your unique hip complications.