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Cardio Workouts to Do While Healing From Bursitis of Hip

author image Jacques Courseault
As a physical medicine and rehabilitation physician I have extensive experience in musculoskeletal/neurological medicine that will benefit the network.
Cardio Workouts to Do While Healing From Bursitis of Hip
Hip bursitis can make exercise difficult. Photo Credit: Ibrakovic/iStock/Getty Images

Hip bursitis is the inflammation of the bursa sac, which is the slippery sac of fluid that cushions your hip bone and tendons. In addition to regular ice application to the painful bursa, rest is necessary to help the bursa heal. Although you should not stress your lower body too much with cardiovascular exercise, you might continue performing certain upper-body exercises to keep your cardiovascular system stay healthy while your hip heals.

Step 1

Perform a circuit training workout to stay in top cardiovascular shape while your hip heals. Specifically, choose exercises that work your upper body muscles, such as bicep curls, shoulder press, pushups, crunches and bench press. For a circuit training workout, you should choose a light pair of dumbbells. For each exercise, continue performing repetitions at a moderately fast pace for one minute. After one minute, move to the next exercise and perform for one minute. Continue the circuit training workout for 20 to 30 minutes. Only rest when you need to rest.

Step 2

Include shadowboxing in your regular workout regimen. Shadowboxing involves you throwing punches in the air for a given period of time. Try performing jabs, cross-punches and uppercuts for three or four three-minute rounds, with one minute of rest between rounds. Punch at least at a 60-punch-per-second pace. Increase your pace as your endurance improves.

Step 3

Use a hand cycle for cardio exercise while your hip bursitis heals. A hand cycle is similar to a stationary bicycle, except you use your hands to turn the pedals instead of your feet. Plan to perform 20 to 30 minutes of hand cycling, five days per week, to stay in good cardio shape while your hip heals. You might continue to incorporate hand cycling into your workouts to prevent further episodes of hip bursitis.

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