Hip bursitis is the inflammation of the fluid-filled sacs located around your hip joint. These sacs, called bursae, reduce the friction around your joints and can become inflamed due to trauma, overuse or infection. Hip bursitis can be a chronic condition; your symptoms can range in severity and may disappear completely for long periods of time. Exercising is an important part of the hip bursitis rehabilitation process.
Step 1
Stretch your hip muscles gently to warm up your muscles and increase flexibility. Sit down on a chair and cross your affected leg over your healthy leg. Using your hand, gently push the thigh and knee of your top leg -- the side with bursitis -- toward your other side. For example, if you have bursitis in your left hip, cross your left leg over your right and push your left thigh toward your right side. Do not lift your buttocks off the chair.
Step 2
Strengthen your hip muscles to help avoid injuries that can provoke future flare ups of hip bursitis. Straight leg raises help you develop stronger leg muscles, which can protect your joints from irritation and injury. Lie down on your back with your affected leg extended straight out on the floor. Bend your healthy knee and plant your foot firmly on the floor. Lift your affected leg about 4 inches off of the ground and hold for five seconds.
Step 3
Get on your bike once your symptoms have subsided and your medical care provider gives you the green light to exercise. Cycling is a form of exercise that does not put a lot of pressure on your hips, particularly if you are using a recumbent bike. Pedal slowly at first and pick up speed gradually as much as your hip allows. Slow down and take the resistance down a notch if you experience twinges or hip pain.
Step 4
Choose swimming as another low-impact sport to keep up your flexibility and strengthen your muscles. The altered gravity you experience in the pool is soothing to painful muscles and joints and the exercise in general can help prevent an increase in bursitis symptoms.
Tips and Warnings
- Consult your doctor before getting back to running, squat exercises, tennis and stair-climbing exercises. These activities are rougher on your hips and can irritate your already-inflamed bursae.
- Rest and ice your hip when symptoms are greatest. Depending on your condition, you could feel sharp pain, widespread soreness or stiffness in your hip, thigh or buttocks. Exercising when you are experiencing pain can cause your condition to worsen; reduce your activities until you feel better. Severe cases of bursitis may require some physical therapy sessions to resolve.
Things You'll Need
- Ice pack
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