An improper posture at work, zero exercise, a lazy lifestyle, bad food habits, there are a lot of reasons for hip bursitis. You can neither sit or stand, nor sleep, nor turn. Exercises, in this case, will not only calm the soreness but will help in its prevention as well.1
In this article, we will discuss a few exercises for treating hip bursitis. Also, we will uncover certain yoga ‘asanas’ to perform whilst experiencing hip bursitis. Besides, we will let you know about workouts that have to be prevented during the same.
Hip bursitis feels like a sting in your hip when you are lying in your bed at night or a cramp immediately when you stand up after sitting for a while. Let’s explore this and look at the best exercises to treat hip bursitis so you can start feeling better soon.
Bursitis is an inflammation of the bursa sac. A bursa sac is a small, gel-like cushion that rests between your bones and the connective tissues. You have such sacs in your hips, shoulders, elbows, knees, and heels. The bursa can become inflamed through a fall or strained by repetitive use.2
This condition evokes uncomfortable joint, bone, and muscle inflammation. The pain is most often in the knees, shoulders, elbows, and hips. It’s more common in women and in middle-aged or older adults, especially if they have had surgery near the area.
Exercises For Hip Bursitis
There are certain exercises that will assist in fortifying the muscles around the hip. Also, amazing stretches that can open up all the areas of the hip known to be sore and tender. Here is a parchment of some of the most favorites. 3
Many of these acts require no equipment at all, while a few of them need a resistance band to do the trick. The exercises for hip bursitis are as follows.
1. Glute Bridge
This act employs your glutes, hamstrings, quads and hip flexors. Hip flexors are the muscles that support the hips. Besides, you will stretch and open the hips flexors and front of the body overall.
Method To Do
- Lay down on your back with bent knees and hip distance apart. Place your feet flat on the mat piled under the knees.
- Enroll the core and squeeze your glutes as you lift your hips to build a bridge. Hold on, squeezing tight and return to the former form with control. Redo for the desired number of reps.
- Repeat 10 to 12 times and hold for 3 seconds at the top, lower down slowly.
2. The Fire Hydrant
The fire hydrant might sound a bit weird, but it’s a vital exercise for tackling the piriformis muscle. Also, it boosts up the hip joint as a whole. Anyone can carry out this exercise and it is great for increasing your range of motion.
Method To Do
- Begin on all fours.
- Engaging the outer thigh muscles and glutes lift one knee out and up. Make sure to keep your knee inclined at a 90-degree angle. Lower down your leg and redo the process on the other side.
- Repeat the process 10 to 12 times per side.
3. Resistance Band Butt Blaster
Many of the exercises that take hold of our glutes can also put unnecessary strain on the hip flexors. This provides you with a scope to seclude the glutes all alone. Be certain you don’t pull the knee in too far after pressing back. Your knee under hip bone is the start and end position.
Method to Do.
- Kneel down on the floor and wrap resistance band below your right foot. Then, place hands down under your shoulders holding handles against the floor.
- Raise your right knee off the floor slightly. Next, push right foot back to extend leg straight against the band, squeezing your glute.
- Release slowly and bring your knee back into a bent form. Continue for desired reps and switch feet.
- Repeat 10 to 12 times per leg.
4. Resistance Band Outer Thigh Press
You abductors or outer thighs need a motion in order to balance out the strength of the entire hip region. This action will take care of that and erect strength in the core as well.
Method To Do.
- Lay on your back with legs straight in the air above your hips.
- Adjust the center part of the band around the bottom of your feet. Then, hold handles together at your chest.
- Shove feet wide open until legs are in a sprawl posture and band is tight. Release slowly.
- Repeat 16 to 20 times in total. 8 to 10 times per sides, with alternating legs.
5. Forearm Side Plank
Isometric strength moves are very crucial for building strength and stability. The forearm side plank empowers the outside of the hip and obliques.
Method To Do.
- Lay down on the floor with your forearm on the mat and shoulder stacked over the elbow. Stretch out your legs long with feet piled up on top of each other.
- Lift your body into a side plank stance. Keep your lower knee on the floor and put your abdominals on work. Try to let your hips rise or drop.
- Hold for 30 seconds each side.
6. Sleeping Pigeon Pose
The sleeping pigeon pose extends up outside of your hip, especially the piriformis.
Method To Do.
- Start with a plank position and tighten your abdominal. Then, pull your right knee towards your right hand placing your right foot as close to your left hand as you can.
- Keep your back leg extended and your hips even as you relax your weight through the middle of your hips.
- Slowly begin to lower down your chest over your front cnemis. And, relax your forehead on the mat and arms stretched overhead.
- Breathe and hold for 30 seconds. Gently, lift your chest up, step back into plank and switch sides.
- Hold for 30 seconds on each side.
7. Seated Straddle Splits
Open up your inner thighs with this awesome stretch.
Method To Do.
- Begin in a seated position with legs extended out open to the sides as far as you can and toes pointed up.
- Put your hands on the floor in front of you and slowly walk your hands forward until forearms are resting on the floor.
- Keep chest raised and spine long as you breathe and hold for 30 seconds.
- Hold for 30 to 60 seconds.
8. Yogi Squat Pose
This is a great pose to add at the end of any workout. It will feel so relaxing and your hips will be in better condition.
Method To Do.
- Start on feet, hunched down with tailbone amidst ankles and hands in prayer posture at chest.
- Persist to press hands firmly together while at the same time pressing elbows against your inner thighs.
- Hold and breathe for 30 seconds.
Tips Before Performing Exercises
The tips for the same are as follows. You will do well if you keep these pointers in your mind before performing any exercises.
- Take 10 minutes to warm up and stretch before starting up with your exercise session.
- Take on resistance bands or weights to aid anneal the muscles around the joint. Do not lift heavy weights, keep that in mind.
- Avert sitting for very long periods of time. Take pauses to stand up and move around a little.
- Take frequent breaks from repetitive tasks or activities to stretch a bit.
- When sleeping, reduce pressure on joints by using a cushion or pillow between your knees.
- Safeguard your knees and elbows with pads whilst doing certain contact sports.
- Begin new activities or exercises slowly and with proper techniques. Or rather consider hiring a trainer at first to help guide you in the regard.
- Above all, restrain any exercise if you have pain, as it might lead further inflammation and this can be severe.
Exercises To Avoid For Hip Bursitis
Whether your hip pain is due to arthritis, bursitis, etc, the sore joint can cause pain during the simplest activities. If you have hip pain, you may need to alter your exercise routine. Exercises to avoid whilst experiencing bursitis include a variety of cardiovascular, strengthening and stretching exercises. They are as follows.
a. Cardiovascular Exercises
Cardiovascular exercises, although, can be beneficial for bursitis. But you must ditch any drill that places a significant amount of stress on the hip joint. Such as that of running or jumping. You must also duck gym sessions that include a chain of bending session at the hip joint. This comprises of climbing stairs, steppers, rowing machines and cycling.
b. Strengthening Exercises
One must elude any strengthening labor that put needless stress on the hip. For example, lunges, as they ask for a repetitive movement at the hip joint. Besides, refrain from using any exercise gadgets that ask for bending in the hips.
c. Contact Sports
The hip joint is particularly vulnerable to injury during sports that need excessive twisting acts. Golf, tennis, basketball, and soccer comes under this very category. Also, you must avoid any contact sports that could result in a direct blow to the sore joint. Contact sports include football, rugby, and wrestling.
Avoid stretches that demands to spread your legs wide open or bend forward at the waist, such as toe touches. If you experience pain while lying on your side, avoid the same right away. Such as, side-lying leg raises may induce tension in the joint as your hip bone presses into the ground. Avoid stretches that instruct bringing the knee past hip level. Besides, swinging the leg across the body must be.
e. Sitting all day
You may not think sitting is an exercise, but your position is training. Sitting keeps your hips in a flexed posture all day, every day. Your muscles begin to suit to holding this position, just as your chest might adapt to the strain of a bench press. Also, your hips will conform as if the seated pose is the default pose. And this can cause not just hip stiffness, but pull on your low back and hamstrings when you’re standing. That’s not good at all.
Exercises such as crunches, for example, the leg press, include hip compression. This further shortens the muscles in front of your hips and contributes to hip tightness. And this may lead to hip bursitis if not taken care of.
g. Avoid High-Impact Activities
Running and jumping can worsen hip pain from arthritis and bursitis, so it’s best to stop them right away. Walking is a better choice and is suitable.
Yoga For Hip Bursitis
The customary practice of yoga forbids stiffness in the joints and muscles of the hips. Yoga keeps hip bursitis at bay. It also boosts the circulation of blood in that area. These ‘asanas’ covet more than one region. Hence, they relieve not only the hips but also the other areas that could possibly transmit the pain.4. Now, we will read about the yoga postures for hip bursitis.
1. Ananda Balasana
The Ananda Balasana or the ‘Happy Baby Pose’ is an asana that takes you back to your origin. It is almost like emulating a happy baby cuddling in its cradle. This asana provides your hands and legs a fair stretch as it massages your back part too. Your hips loosen up, and there is ample supply of fresh blood all through your arms and legs. Your hip joints are thus massaged and relaxed, and so, the pain is eased.
Method To Do.
- Lie flat on your back. Breathe in and raise your legs up, bringing both your knees close to your chest.
- Grip your big toes. Make certain your arms are completely stretched through the interiors of your knees as you grasp your toes. In a gentle manner, open up your hips and expand your legs to extend the stretch.
- Tuck your chin into your chest and make sure your head is on the floor.
The Anjaneyasana is a low thrust that precisely works on your hip joint and muscles. The area is fairly stretched and toned. Blood circulation is enhanced, and the muscles are thus relaxed. Your hip strain will flee in no time. Begin very slow and concentrate on your body, pushing only as far as your body permits you to.
Method To Do.
- Start the asana by coming into the Adho Mukha Svanasana. Once you are in the posture, breathe out and position your right foot in front, just beside your right hand. Make certain your right knee and ankle are in one line.
- In a gentle way, lower the left knee. Now, place it on the floor right behind your hips.
- Breathe in, and raise your torso. Then, lift your arms above your head, such that your biceps are parallel to your ears, and your palms are facing each other.
- Breathe out. Let your hips relax down and forward, such that you feel a fine stretch in the frontal area of your leg and the hip flexors.
- Tug your tailbone towards the ground. Stretch your lower back as you enroll your spine. Pull your arms further behind so that your heart is thrust up. Gaze behind as you indulge into the mild backbend.
- Hold the pose for a few seconds. You can also lift the knee of the back leg off the mat to come into a complete crescent position.
- To release the pose, place your hands back on the mat, and move into the Adho Mukha Svanasana. Repeat the pose with your left leg forward.
3. Ardha Matsyendrasana
A kink is always acknowledged to be an awesome detox. This asana massages your internal organs. And later removes the toxins and elevates the blood flow in your system. Your hips are also stretched and open. So, the stress in the hip muscles is now released. It is a recommended asana for hip bursitis.
Method To Do.
- Sit firm with your legs stretched out. Double-check that your feet are placed together and your spine is super upright.
- Now, arc your left leg such that the heel of the left foot lies next to the right hip. Besides, you can also keep the left leg extended out if you like.
- After then, position the right leg adjacent to the left knee by placing it on the knee.
- Twist your waist, neck, and shoulders towards the right, and set your eye over your right shoulder. Make certain your spine is raised.
- There are various methods you can position your arms to maximize and minimize the stretch. But to do it in an easy way, you can place the right hand behind you, and the left hand on the right knee.
- Stay in this position for a few seconds, about 30 to 60 as you inhale slowly, yet deeply.
- Breathe out and raise the right hand, and then the waist, chest, and finally the neck. Loosen up as you sit straight.
- Redo the procedure on the other side, and then breathe out and come back to the front or former position.
4. Baddha Konasana
This asana is a hip opener and pain reliever. In fact, it is all about the hips and calms bursitis in an instant. It concedes a full range of motion in your hip joint and muscles. Thus opening it up and constructing a channel for the free drift of the waters. All the blockages are thus released. With time, your pain will vanish, and your hips will become more flexible.
Method To Do.
- Sit stiff and upright. Open and stretch your legs out. Exhale, and bend your knees as you lug your heels towards your pelvis. Press the soles of your feet to close together, and let your knees drop to the sides.
- Draw in your heels as close to your pelvis as you can. Then, with the help of your thumb and first finger, hold the big thumbs of your feet. Be sure that the outer edges of your feet must always be pressed to the floor.
- Once you are relaxed enough in the position, quickly audit to see if your pubis and tailbone are at equal range from the floor. The pelvis must be in a relaxed position, and the perineum must be parallel to the floor. Make certain your torso is lengthened through the top of the sternum, and your shoulder blades are firmly pressed to the back. The sacrum also must be firm.
- Always keep in mind that your knees should never ever be forced on the ground. You can attempt to drop the heads of the thigh bones towards the floor. This will naturally bring your knees down. Hold the position for about 1 to 5 minutes. Breathe in, and lift your knees and stretch your legs. Relax!
The Gomukhasana or the Cow Face Pose is known to relax the muscles and expanse a sense of calm. When your legs are stacked over each other, there is stress created in the muscle-tendon joints. And so, this stress is further amplified. The spinal cord, in response to this tension, cues the muscles to ease off. The stretch that this ‘asana’ creates results in the discharge of endorphins. This, in turn, impels a feel of relief within your body and mind, thereby balming the hip pain too.
Method To Do.
- Sit with your back straight on the ground with your legs stretched out in front of you.
- Now, bend your left leg in a gentle way, and place it under your right buttock.
- Bend your right leg and slot it over your left thigh.
- Place both your knees closer to each other as they are piled on each other.
- In a gentle manner, fold your left arm and position it behind your back.
- Take your right arm over your right shoulder, and stretch it as much as you can until it touches your left hand. With regular practice, you will be able to not just touch, but also catch your left hand.
- Keep the trunk upright, expand your chest, and lean slightly back.
- Hold this pose for as long as you are comfortable, as you inhale slowly and deeply. Concentrate on your breathing.
The Malasana, in general, is a squat pose. It is an excellent asana to carry out when you have a hip bursitis as it opens up your hips and calms the muscles. It makes your hip joints firm and tones the area too. Blood circulation is further enhanced, and any pain and stiffness are battled with much ease.
Method To Do.
- Initiate by squatting. As you carry out this, keep your feet close to each other, with your heels on the floor or braced on the ground.
- Extend out your thighs, placing them a little wider than your torso.
- Breathe out and lean forward such that your torso fits easily between your thighs.
- Bring your palms in the Anjali Mudra, and press your elbows against the inner thighs. Doing this will aid you to extend the front portion of your torso.
- Press the inner thighs against the side of the torso. Then, stretch out your arms, and oscillate them across such that your shins fit into the armpits. Hold your ankles.
- Hold in this position for a few seconds. Breathe in and release.
The Rajakapotasana or the ‘Pigeon Pose’ works wonders to calm the pain. This is because it stretches the hip muscle, thereby dispensing the built-up strain. It certifies ample and proper flow of the fluids and strongly tears energy blocks in the hip region. The pose also assists as a hip toner.
It is an excellent idea to begin practicing yoga to revert any pain and discomfort in the hips due to bursitis. But if you already have hip pain, you know what to do! Make sure you do it under the supervision of an experienced yoga practitioner.
Method To Do.
- Begin on your fours. Make sure your knees are positioned right beneath your hips, and your hands a little ahead of your shoulders.
- Now, slide your right knee forward in a gentle way, such that it is just behind your right wrist. While you carry out this, place the right shin underneath your torso. Now, bring your right foot in front of your left knee. The exteriors of your right shin must rest on the ground.
- Slide slowly your left leg to the back. Firm up your knee, and drop the front of your thighs to the ground. Lower the outsides of your right buttocks on the floor. Position your right heels in front of your left hip.
- You may angle your right knee on the way to the right, such that it is outside the border of the hip.
- Your left leg should stretch itself straight out of the hip. Make sure it is not angled to the left. Twirl it inwards, such that its midline is pressed against the floor. Inhale deep, and as you exhale, bend your left leg at the knees. Then, push your torso back and extend as much as you can so that your head touches your foot.
- Raise your arms up and fold them at your elbows in a gentle way. With the help of your hands bring your foot towards your head.
- Sustain the upright posture of your pelvis. Push it down. Then, raise the lower rims of your rib cage against the pressure of the thrust. To uplift your chest, push the top of your sternum aligned up and facing the ceiling.
- Hold this position for at least a minute. Bring your hands back to the ground and release your left knee down. Slide the left knee forward in a very gentle way. Breathe out and form the Adho Mukha Svanasana. Take a few breaths. Then, come back on your fours and inhale. As you breathe out, perform the asana with your left leg forward and right leg at the back.
Avoid these asanas if you have any of the following problems.
- High blood pressure
- Knee injuries
- Any hip or bone surgery
Symptoms Of Hip Bursitis
Symptoms of hip bursitis basically include pain in the hip region and outer thigh. There is a sharp pain at the beginning which then becomes a constant ache. Also, swelling in the affected area is noticed. Stiffness in the hip joint and difficulty in day to day activities is also seen. Besides, there is a constant clicking, stinging sensation at the hip.
What Causes Hip Bursitis?
There are various things that can cause hip bursitis, from a direct fall on your hip to running too many miles. Let’s take a look at some of those things that put you at such hazard.
i. Hip Injury
A traumatic injury due to an accident or fall on the hip can cause hip bursitis.
ii. Repetitive Motion
You are at peril of hip bursitis if you do too many sprints, standing thing, bicycling or stair climbing. Certain sports activity can even stress your hip and cause you bursitis.
iii. Leg-Length Inequality
Be certain of or not, an unexpected clan of people has one leg that is slightly shorter than another (1.5 cm or more). This can disturb your canter, causing issues like the repetitive use problem. Thus, resulting in hip bursitis.
Hip bursitis can elicit from arthritis. The same inflammation that accompanies arthritis can further extend into the hip bursa. As a result, bursitis.
v. Spine Diseases
Conditions like scoliosis can cause issues with the movement pattern of your hip. This, thus play a role in hip bursitis.
vi. Prior Surgery
Like spine issues, prior surgeries such as hip implants or replacements can rip off your trot and mobility patterns. Thus creating inflammation, and bursitis in the nearer future.
Bursitis is not serious in nature. It can be thus cured with proper care of the injured or inflamed area. Home remedies are enough to cure the ailment. But if this issue is recurring, again and again, you should consult your doctor for sure. Let’s check out the best home remedies to cure the ailment.
Natural Hip Bursitis Treatment/Remedies
In most cases, one is able to treat the painful bursitis signs with the help of natural remedies. With proper rest and these natural pain-killer tips, one may help resolve the issue on its own. These remedies are absolutely handy and risk-free. They are – Warm and cold compresses are the top most effective natural remedies for hip bursitis followed by a massage with essential oils. Do a bit of stretching and make sure to move a little. Prevent relapses with proper posture and reduce inflammation through a healthy diet. DMSO, blackstrap molasses, mullein tea are a boon in this regard. Besides, alfalfa, milk of magnesia, castor oil, and turmeric may help in lowering down the sore hip and reverse bursitis. Above all, rest the afflicted area.
For a further more detailed version on home remedies, go through our ‘Home Remedies To Get Rid of Hip Bursitis‘ article.
Risk Factors For Hip Bursitis
Hip bursitis can bother masses but is more common in women folk and middle-aged or elderly clan. Although, it is less popular with younger people and in men.
Following are the risk factors that have been widely associated with the development of hip bursitis.
- Repetitive stress (overuse) injury
This can occur when running, stair climbing, bicycling. Also, standing for long periods of time.
- Hip injury
An injury or accident to the point of your hip can occur when you fall onto your hip. Besides, sleeping or lying on one side of your body for an extended period of time is not suggested.
- Spine problems
Issues like scoliosis, arthritis of the lumbar (lower) spine, and other spinal issues may occur.
- Leg-length inequality
When one leg is comparatively shorter than the other leg, it impacts the way you move. This can further lead to irritation of a hip bursa.
- Rheumatoid arthritis
Rheumatoid arthritis makes the bursa more apt to become inflamed.
- Previous surgery
Surgery around the hip area or prosthetic implants in the hip can distemper the bursa. Thus, bursitis is more likely to pop up.
- Bone spurs or calcium deposits
The above can advance within the tendons that conjoins muscles to the trochanter. These can also nettle the bursa and cause inflammation.
When To See A Doctor For Hip Bursitis?
One must visit their doctor immediately if there is a sharp or shooting ache in your hip area and the pain persists for 1 to 2 weeks. Also, if there is an excessive swelling or rashes. If you feel feverish, rush to your doctor right away. Although, hip bursitis is not at all a serious issue, but don’t be careless. If your pain gets intolerable, its time to pay your doctor a visit.
Above all, if you have hip pain that is persistent or unbearable, please see your doctor right away. Treating hip bursitis with the proper stretches is brilliant, but you must always get a medical consultancy if the pain of any sort doesn’t go away. This is not a serious condition, but don’t neglect it. Keep exercising and do take care of yourselves.
References [ + ]
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|4.||↑||Laidi Kan, Jiaqi Zhang, Yonghong Yang, Pu Wang. 2016. The Effects of Yoga on Pain, Mobility, and Quality of Life in Patients with Knee Osteoarthritis: A Systematic Review|