Hip strengthening exercises can help improve the support provided by the hip muscles and relieve pressure that can cause future bursitis flair-ups, but can make a current bursitis flare-up worse if started too soon, explains Heath Brown, a physical therapist at Rehabilitation Today in Bradford, Pennsylvania. Consult your physical therapist and physician prior to start a hip-strengthening program. Stop any exercise that causes you pain in the hip, butt or upper thigh region.
Glute Bridge
The glute bridge helps to strengthen the abdominals, the hamstrings on the fronts of the thighs and the muscles that help allow the leg to move from side to side including the gluteus medius, gluteus minimus and the adductor group. Start this exercise by lying on your back with your knees bent, feet shoulder-width apart and flat on the floor. Exhale as you tighten the muscles in your abdominal region and buttocks to lift your hips off the floor. Keep your abdominal muscles tight throughout the exercise to prevent arching of your back, advises the American Council on Exercise. Hold this position for a slow count of five. Inhale as you slowly lower your hips back to the floor. Repeat 10 times. Once this exercise becomes easy, you can try keeping your feet together in the starting position and extending one leg out while you elevate your hips.
Lying Hip Extensions
Hip extensor muscles, primarily the gluteus maximus and the adductor magnus, help increase the angle between your leg and your torso. Begin this exercise by lying face down on the floor. Cross your arms under your head for support and extend your legs as long as possible. Slowly lift your left leg off the floor, while keeping your knee straight and your toes pointed, by tightening the muscles in your buttocks. Hold for two seconds and slowly lower your leg back to the starting position. Repeat with the right leg. Once this exercise becomes easy, try extending your arms above your head and raising the right arm as you lift the left leg and the left arm as you raise the right leg. Avoid arching your back as you raise your arm, explains the National Strength and Conditioning Association. Ankle weights can also help increase the intensity of this exercise.
Hip Abduction
The primary muscles strengthened with hip abduction exercises include the gluteus medius and gluteus minimus. These exercises also work the abdominals, gluteus maximus, hamstrings and quadriceps, the muscle on the back of your thigh. Begin by lying on your right side with both your legs extended. Keep your left leg directly over your right leg. Slowly raise your left leg while keeping your body stable, your knee straight and your foot facing forward. Hold for two seconds and gently lower back to the starting position. Perform 10 repetitions. Repeat with the right leg by lying on your left side. If the resistance of the lying position causes you pain, perform this exercise while standing and supporting your balance using a wall, table or sturdy chair, explains PhysioAdivser.com. Ankle weights or resistance bands can help increase the resistance during this exercise.
References
- Heath Brown; Rehabilitation Today; Bradford, Pennsylvania
- American Council on Exercise: Glute Bridge
- "NSCA's Essentials of Personal Training", National Strength and Conditioning Association; 2004
- PhysioAdvisor.com: Hip Strengthening Exercises
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