Hip Muscle Injury
Hip Bursitis: Symptoms and Diagnosis
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Physical Therapy for Hip Bursitis
Physical therapy exercises for hip bursitis are the best way to manage and treat most cases of hip bursitis. Physical therapy exercises are prescribed to you after a physical examination so that the appropriate exercises are set at an appropriate level for your injury and your body, and at the specific phase of recovery that you have reached.
Best Exercises for Hip Bursitis
The following exercises are common choices for treating hip bursitis. They focus on strengthening the gluteal muscle and quads and hamstring muscles of the thigh. Careful attention should be made to avoid positions where the legs are too close together, as this can put compressive forces on the bursa, which can aggravate pain. Exercises with the band are a great way of keeping the legs apart while also working the lateral gluteal muscles. Exercises need to be appropriate for you, so it is best to check with your physical therapist if these are the best exercises to do at this point in your recovery.
Bridge with a Band
Start lying on your back with your feet hip-width apart and your knees about 90º bent. Tie the resistance band tight enough around your thighs, so that you have some resistance to push outwards into when you are in this position.
Tilt your pelvis backwards, flattening your back into the floor and curl your pelvis and back off the floor as you raise your hips up. Slowly lower to return to the start position.
Repeat 8-12 times, rest and repeat for 3 sets.
Hip Abduction
Lie on your side with a resistance band tied around your ankles. You may want to put a pillow between your legs so that you can rest your top leg between sets while keeping a gap between your legs. Make sure you body is slightly rolled forwards so that your buttocks is uppermost and slowly lift your top let from hip high to higher up and further back. Slowly return to hip hight and repeat.
Repeat 8-12 times, rest and repeat for 3 sets.
Squat with a Band
Start with your feet hip-width apart and tie the resistance band tight enough around your thighs, so that you have some resistance to push outwards into when you are in this position. Slowly lower your pelvis back and down as though to sit in a chair. Slowly return up by squeezing your buttocks and pushing your pelvis forwards.
Repeat 8-12 times, rest and repeat for 3 sets.
Single Leg Balance
Stand on one leg, looking straight ahead and keep your balance. For this exercise, you must focus on keeping your pelvis level, and preventing it from dipping down to one side. It will likely dip down on the opposite side to the leg that you are standing on.
Try to hold your balance for 45 seconds then repeat on the other leg, rest and repeat for 3 sets.
Hip Bursitis Stretches
In the initial acute phase hip bursitis can be very painful and stretches can make the pain worse, in particular stretches of the glutes that compress the bursa. Therefore these stretches are often better in the later stages of rehab. You should only do these stretches if they are not painful to do, and only continue doing them if you feel better after and no additional pain in the following hours.
Glute Stretch
Lie on your back and cross your ankle over the opposite thigh. Pull your thigh towards your chest, and you should feel a stretch across your buttocks.
Hold this position for 45 seconds, and repeat every 2-3 hours.
Hip Flexor Stretch
Kneel on the floor with one knee and step the other leg through. Make your body tall, keep your back straight, and avoid arching your lower back. Shift your weight forwards to feel a stretch and the front of your hip of your kneeling leg.
Hold this position for 45 seconds, and repeat every 2-3 hours.
Foam Roller for Hip Bursitis
Foam rollers are a useful tool if stretches are painful, or to get a more thorough release of the muscle. You need to position your body so that the muscle to be worked on is on the roller with your weight on top. You might find it helpful to use the foam roller for your glutes, quads, and hamstring for a hip bursitis.
Physiotherapy with James McCormack
This is not medical advice. We recommend a consultation with a medical professional such as James McCormack. He offers Online Physiotherapy Appointments.