Small, fluid-filled sacs known as bursa cushion the major joints of your body, such as the shoulder, elbow and hip joints. While these sacs typically work to facilitate movement, the bursa sac can become inflamed and cause pain with motion. Causes of hip bursitis include repetitive stress to the hip joint, injury, spine disease, arthritis and bone spurs. Resting and taking anti-inflammatory medications can help to ease pain. While you should limit high-impact physical activity, an exercise program that stretches the hip joint may be helpful in reducing symptoms, according to the American Academy of Orthopaedic Surgeons.
Step 1
Apply heat to the affected hip with a heating pad, a microwave-warmed towel or a hot shower before exercising the hip. This will help to prepare the hip muscles for stretching and may relieve some of the pain associated with hip bursitis.
Step 2
Rest one hand on a piece of furniture or a wall for stability, and place the foot of your affected leg on the inside of your knee, creating a number 4 with your legs. Use your free hand to gently guide the knee outward, stretching the hips flexors. Place the foot higher to increase the stretch. Hold for five seconds, rest and repeat 15 to 20 times.
Step 3
Lie on your back with your legs extended. Lift your right leg toward your chest, placing your hands around your knee for extra support. Pull the leg in until you feel a stretch in the buttocks and front of your hip. Hold this stretch for 15 seconds, then return to your starting position. Repeat four times on this leg and then switch to the opposite leg.
Step 4
Sit on a chair or the floor and cross one leg over the other. Keep the buttocks flat on the floor and refrain from rolling the pelvis. You should feel a pulling sensation in the hips or the side of the buttocks. Hold for 10 to 15 seconds, then uncross the legs. Repeat 15 to 20 times.
Step 5
Face your affected hip toward a wall, arms-length away. Cross your affected leg behind your other leg, placing all your weight on the unaffected leg for support. Place your hand on the wall and bend the elbow to lean toward the wall. Hold this stretch for five seconds, then straighten the arm. Rest and repeat this activity 10 times. Switch to the opposite side to stretch each hip equally.
Tips and Warnings
- Perform hip-stretching exercises one to three times per day, providing the stretches do not cause intense pain or heighten your symptoms.
Things You'll Need
- Heating pad
- Towel
