Hip Bursitis Stretches & Exercises

 

Bursitis can be very painful, especially in the hip. The trochanteric bursa sits over the part of the hip bone that sticks out on the side. Here are some stretches and exercises that will hopefully help get rid of that hip bursitis.

The first stretch is an IT band stretch. Standing up, cross the leg that you want to stretch behind the other leg. Bend straight down towards your toes, and hold it for 30 seconds. If you need more of a stretch, take the hip with the pain, and push it outwards away from your body. Do this stretch 3 times.

Next, sit down on the ground and bend your legs up. Cross the side with the pain over to the other side, placing your ankle just above the knee. This will look like a figure 4, and it will stretch your gluteus and piriformis muscles. If you can bring your ankle further up your thigh, you will get more of a stretch. Gently lean forward at your hips, and try not to bend your back. Hold this for 30 seconds, and do it 3 times.

For the exercises, you will start with a simple straight leg raise (SLR). You want to squeeze your muscles tight to lock out the knee and pull your toes towards your head to keep the whole leg straight. This will work your hip flexor muscles when you lift your leg off the ground. Use slow controlled movements to make sure you are using the muscles and not momentum. Just lift your leg as high as the other bent knee. Start off with ten, and work your way up. Next, you are going to lie on your side. The top leg is going to stay straight and pull your toes up towards you. Keep your body in a straight line as well. Try not to let your leg come forward. Also, keep your hips up towards the ceiling, perpendicular to the ground. This is going to work your hip abductor muscles.   

Finally, you will do a clamshell exercise. Still lying on your side, bend both knees slightly forward. Try to keep your hips perpendicular to the ground with the top hip towards the ceiling. Slowly lift the top leg up and out, like a clamshell opening up, and then slowly back down.


 


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