Hip Bursitis Exercises

3 Hip Bursitis Exercises to Steer Clear From

For some people, bursitis can be a real pain—literally.​ When you’re dealing with hip bursitis, it can take a toll on your body and your life.​ It’s important to manage your symptoms with appropriate exercises and treatments, but it’s also important to know which exercises to avoid in order to keep your condition from getting worse.​ Here are 3 hip bursitis exercises to steer clear from.​

The first exercise you should avoid if you have hip bursitis is jumping.​ Any kind of jumping, whether it be high jumps, skipping, or long jumps, can cause a lot of strain on your hips and can aggravate an existing bursitis.​ You should also steer clear of heavy lifting with your legs, as it can place a lot of pressure on the bursa located in your hip.​ Lifting should be done with a light weight or no weight at all with hip bursitis.​

Another exercise to avoid is running.​ The impact of running can be tough on your hips and can aggravate any existing bursitis.​ Running can cause your bursa to swell and can make your bursitis worse.​ Walking can still be an exercise option, however, as it has a much lower impact on your hips.​

Climbing stairs is also an exercise to stay away from if you have hip bursitis.​ The motion of climbing stairs creates a lot of downward pressure on your hip, which can aggravate your bursitis.​ You should also avoid stair stepper machines, as they can put a lot of strain on your hip and bursa.​

Exercise Modifications

If you have hip bursitis, it doesn’t mean that you can’t exercise at all.​ You won’t be able to do all the same exercises as usual, but there are still plenty of exercise modifications that you can do.​ Stationary biking is a great way to get some low impact exercise in without putting too much stress on your hips.​ Elliptical machines are also a great option as they require very little impact on your joints and hips.​ Swimming can also be great for relieving stress on your joints and hips.​

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For strengthening exercises, focus on exercises that strengthen the hip abductors and rotators.​ Doing hip flexion and extension exercises can also help to strengthen the surrounding muscles.​ Try to avoid any exercises that require hip rotation, as this can still put strain on the hip and bursa.​ Doing squats and lunges can also help to strengthen the hip area without putting too much strain on the bursa.​

Finally, it’s important to focus on stretching.​ Doing stretches that target the hip area, such as standing hip circles and hip flexor stretches, can help to ease symptoms and improve mobility.​ Make sure to take it slowly and don’t overstretch, as this can put pressure on the bursa and make your condition worse.​


Stretching Precautions

Stretching is a great way to help reduce stiffness and increase flexibility in the hip area.​ When stretching, pay attention to your body and how it is feeling—stop if you experience any pain or discomfort.​ You should also avoid any stretches that involve rotating your hips.​ These stretches can put pressure on the bursa and can aggravate existing bursitis.​

It’s important to note that, although stretching can help reduce hip bursitis pain, it cannot cure it.​ Stretching should be combined with other measures to help manage your symptoms effectively.​ Work with your doctor or physical therapist to create an effective treatment plan.​


Other Tips for Managing Hip Bursitis

Managing hip bursitis, in addition to avoiding certain exercises, also involves rest and relaxation.​ Take breaks from activities that involve a lot of repetitive motion and allow your body to rest.​ Don’t sleep directly on your hip if you experience pain when laying down, as this can make it worse.​ Try alternating sides throughout the night or sleep with a pillow or blanket between your legs.​

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Applying ice to the area can also help to reduce inflammation and reduce discomfort.​ You can also take an over-the-counter anti-inflammatory medications to help alleviate pain and swelling.​ If you experience joint pain, make sure to take a joint supplement to help support healthy joint function.​


Strength Exercises

Strengthening exercises are important for managing hip bursitis and strengthening the muscles around the joint.​ Strengthening exercises such as leg lifts, curb steps, and side-lying leg raises can all help to strengthen the hip area.​ You can also do hip adductors and hip abductors with ankle weights, resistance bands, or a cable machine.​ Make sure to start with low weights and progress gradually as your body is comfortable.​

In addition to strengthening exercises, balance training is also important.​ Working on your balance can help to reduce the risk of falls and keep your joints strong.​ Work with your doctor or physical therapist to determine which balance exercises are safe for you to do.​ Activities such as single leg stances, bird dog exercises, and one-leg hops can help you work on your balance.​


Core Exercises

Strong core muscles are essential for managing hip bursitis.​ Core exercises help to keep your body stabilized and decrease the chances of further damage to the joint.​ Planks, bridges, and side planks are all great exercises to strengthen your core muscles and reduce stress on the hip joint.​

It’s also important to practice good posture.​ Good posture helps to put your hip in a better position and alleviates strain and pressure on the joint.​ Make sure to keep your spine in a neutral, relaxed position throughout the day.​ Avoid standing in one position for too long, as this can aggravate hip bursitis.​

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Final Words – ​3 Hip Bursitis Exercises to Steer Clear From

Managing hip bursitis can be a challenge, but with the right strategies it is possible.​ Steering away from certain exercises and engaging in safe, low-impact activities can help keep your condition from getting worse.​ Make sure to work with your doctor or physical therapist to determine which activities are best for managing your symptoms.​ With the right exercises and treatments, you can take control of your hip bursitis and get back to living life pain-free.​

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