Your hips contain two bursa, small sacs of fluid that provide cushioning between your hip bones and their surrounding muscles, tendons and ligaments. The trochanter bursa is located below the top, bony part of your hips. The second hip bursa is located on the inner part of your groin. Inflammation of the bursa, caused by repetitive movements or injury, causes swelling and aching. Walking and exercise are painful for sufferers. After applying R.I.C.E--rest, ice, compression and elevation--strengthen the surrounding muscles and prevent future inflammation of your hip bursas.
Leg Raises
Lie on your back. Bend your unaffected leg's knee and place your heel on the mat. Extend and straighten your affected leg. Point your toes toward the ceiling and rest your arms by your side. Squeeze the top of your leg and inner thigh--maintain that tension throughout the exercise. Lift your leg 6 to 8 eight inches off of the ground. Lower your leg slowly to the mat. Repeat the leg raise until you complete 10 repetitions on each side. Do this exercise twice.
Side Lifts
Lie on your unaffected leg's side. Stack your shoulders, hips and feet on top of one another--form a straight line with your body. Place your bottom arm's elbow on the mat, lift your forearm and rest your head on your hand. Flex your feet, pointing your toes in the same direction as your hips. Lift your top leg 10 inches, lower slowly and repeat. Complete 10 lifts, turn over and complete 10 repetitions with your other leg. Do this exercise twice.
Prone Hip Extension
Lie on your stomach. Cross your forearms and place them under your forehead. Press your legs against one another and point your toes. Squeeze your glutes and maintain this tension throughout the exercise. Lift the affected leg 8 inches. Pause for five seconds, lower and repeat until you complete 10 repetitions. Keep your legs straight throughout the entire exercise. Complete 10 repetitions with your other leg and do this exercise twice.
Ball Wall Squat
Stand in front of a wall. Place an exercise ball between the wall and the small of your back. Stand up straight, press against the ball and bend your knees. Relax your shoulders and hang your arms by your side. Walk out 2 feet in front of the wall, while maintaining contact with the ball. Stack your knees over your ankles. Slide down the ball and lower your hips and glutes toward the ground. Lower to a 45-degree angle. Push up through your heels, return to standing and repeat the exercise until you complete 10 repetitions. Do this exercise twice.
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