An irritated and inflamed bursa or fluid filled sac walls can cause pain along with the muscles of your arms and legs. Bursas are small discs of cushion which reduce the friction between bones, ligaments and tendons. These pillows are found throughout your body, especially near your hip, knee and shoulder joints. Pain from bursitis is difficult to differentiate from pain generated by an inflamed tendon. Therefore, stretches for bursitis should be prescribed and completed under the guidance of a physical therapist.
General Stretching Protocol
Step 1
Apply a hot pack over the affected area for 10 minutes prior to beginning your stretches.
Step 2
Hold each stretch for 15 to 20 seconds then repeat for four more repetitions.
Step 3
Complete the stretching routine three to four times throughout the day, at least three days per week.
Step 4
Stretch the opposite limb as well to maintain the range of motion of the joint in the uninjured limb.
Posterior Hip Bursitis
Step 1
Lie flat on your back with both knees bent so the bottoms of your feet are flat on the floor.
Step 2
Cross the knee of the affected leg over your other thigh.
Step 3
Pull both knees toward your chest, stretching the inflamed bursa under your gluteal muscles.
Step 4
Switch legs to stretch your other hip.
Lateral Hip Bursitis
Step 1
Stand about two feet from a wall with the side of the injured leg adjacent to a wall.
Step 2
Bend the arm adjacent to the wall, resting your forearm along the wall with your shoulder and elbow about 90 degrees.
Step 3
Cross the uninjured ankle over the injured leg, keeping your feet together.
Step 4
Leave your feet in place and thrust the injured hip inward toward the wall, stretching your trochanteric bursa.
Step 5
Turn to face the opposite direction and stretch the lateral side of your opposite hip.
Tips and Warnings
- Place a pillow underneath your head and neck for comfort as you do lying stretches for your bursas.
Things You'll Need
- Pillow
References
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Ph.D., Peggy Houglum, Ph.D., and David Perrin, Ph.D.; 2005
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005
