Hip bursitis is the inflammation of small sacs called bursae. The bursa is a tiny sack of fluid located near the hip joint. It keeps the area lubricated and helps with gliding motions. When the bursa is injured, certain movements can become painful and even impossible. For people that exercise, especially runners, hip bursitis can seriously impact their ability to perform. There are ways to treat hip bursitis and leg and hip exercises that will help speed healing.
Treat the Bursitis First
Before using exercise as a healing method, first treat bursitis. Various treatments include taking anti-inflammatories, icing the area and rest. Once the swelling and pain has subsided, a routine of light exercise may be introduced. Follow your doctor's or therapist's advice for treatment and when to begin exercise.
Stretching
Stretching is essential for people suffering from hip bursitis. Sit on the floor and cross your left leg over your right one. Your left foot should be on the outside of your right leg. Keep your right leg straight on the floor. Hug your left knee to your chest and hold for 15 to 20 seconds, then release and repeat the move with the other leg. This will help stretch the iliotibial band of your hip.
Leg Circles
Perform leg circles to help heal hip bursitis. Lie flat on the ground or bench. Keep one foot flat on the floor and lift your other leg while you keep your knee bent. Your lower leg should be parallel to the floor. Make circular motions with your foot to help increase flexibility. When you find this easy to perform, straighten your knee so that your entire leg is off the floor. Perform circles for 30 seconds on each side, and then repeat.
Side Kicks
Side kicks help to increase balance and regain or improve range of motion. Lie on your side on a flat surface. Raise your leg to hip level and gently kick with the side of your foot up toward the ceiling. Keep the range of motion pain-free. Repeat this exercise daily, and try to kick higher each time, in order to gradually increase your range of motion.
Leg Raises
Lie flat on your back while you keep your legs straight and relaxed. Slowly tighten your thigh muscles. Next, lift your left leg about 8 inches off the ground. Try to hold for 15 seconds. Slowly lower your leg and repeat with your right leg. As your ability and strength improves, increase the amount of time you hold your leg in the air each time.
References
- American College of Sports Medicine Resources for the Personal Trainer, 2007
- "Bodybuilding Anatomy"; Nick Evans; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
- Bursitistendonitis.com: The Simple Guide For Hip Bursitis Exercises
- Pilates-back-joint-exercise: Hip Bursitis Exercise
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