HIP Bursitis Exercises

Hip rotator stretch
slide 1 of 4, Hip rotator stretch,
1. Lie on your back with both knees bent and your feet flat on the floor.
2. Put the ankle of your affected leg on your opposite thigh near your knee.
3. Use your hand to gently push your knee away from your body until you feel a gentle
stretch around your hip.
4. Hold the stretch for 15 to 30 seconds.
5. Repeat 2 to 4 times.
6. Repeat steps 1 through 5, but this time use your hand to gently pull your knee toward
your opposite shoulder.
Iliotibial band stretch
slide 2 of 4, Iliotibial band stretch,
1. Lean sideways against a wall. If you are not steady on your feet, hold on to a chair or
counter.
2. Stand on the leg with the affected hip, with that leg close to the wall. Then cross your
other leg in front of it.
3. Let your affected hip drop out to the side of your body and against wall. Then lean away
from your affected hip until you feel a stretch.
4. Hold the stretch for 15 to 30 seconds.
Straight-leg raises to the outside
slide 3 of 4, Straight-leg raises to the outside,
1. Lie on your side, with your affected hip on top.

2. Tighten the front thigh muscles of your top leg to keep your knee straight.
3. Keep your hip and your leg straight in line with the rest of your body, and keep your knee
pointing forward. Do not drop your hip back.
4. Lift your top leg straight up toward the ceiling, about 30 centimetres off the floor. Hold
for about 6 seconds, then slowly lower your leg.
Clamshell
slide 4 of 4, Clamshell,
1. Lie on your side, with your affected hip on top and your head propped on a pillow. Keep
your feet and knees together and your knees bent.
2. Raise your top knee, but keep your feet together. Do not let your hips roll back. Your legs
should open up like a clamshell.
3. Hold for 6 seconds.
4. Slowly lower your knee back down. Rest for 10 seconds.
Lying leg circles
Performing lying leg circles will help promote the range of motion, flexibility, and
strength in all of the small muscles that make hip and leg rotation possible.
Equipment needed: none, yoga mat optional
Muscles worked: hip flexors, quadriceps, and gluteal muscles
1. Start by lying flat on your back with your legs extended.

2. Elevate your left leg to about 3 inches off of the ground, and then make
small circles, keeping your whole leg straight and in line.
3. Switch to your right leg and perform the same movement.
4. Perform 3 sets of 5 rotations on each leg for 30 total reps on each leg.
Hip bridges
Hip bridges engage your hip flexors, glutes, hamstrings, and quadriceps. All of
these muscles play a role in supporting the hip joints, making this exercise
perfect for hip strength.
Equipment needed: none, yoga mat optional
Muscles worked: hip flexors, quadriceps, hamstrings, glutes, and lower back
1. Start by lying flat on your back with your feet flat on the ground close to
your bottom and your legs bent.
2. In a controlled motion, drive your weight down through your heels to
elevate your hips up so they’re in line with your shoulders and knees.
3. You should feel this upward driving motion primarily in your glutes and
hamstrings.
4. Sink your hips back down to the ground slowly.
5. Perform 5 sets of 20 repetitions.
Take it to the next level
You can increase the challenge of hip bridges by completing 5 “until failure” sets.
1. Perform the hip bridge as described above.

2. Be sure not to compromise your form as the repetitions get more
challenging.
3. Complete 5 sets. In each set, go until you achieve muscle failure. In other
words, go until you can’t do another rep. You can add a weight and sit it on
your pelvis to increase the difficulty.
Lifestyle and home remedies
Measures you can take to relieve the pain of bursitis include:
 Rest and don't overuse the affected area.
 Apply ice to reduce swelling for the first 48 hours after symptoms occur.
 Apply dry or moist heat, such as a heating pad or taking a warm bath.
 Take an over-the-counter medication, such as ibuprofen (Advil, Motrin IB, others)

or naproxen sodium (Aleve, others), to relieve pain and reduce inflammation. Some
are available in a form you apply to the skin.
 Assistive devices. Use of a walking cane (on the opposite side of involved hip) or crutches for a
week or more to treat hip bursitis pain.
 Soft tissue massage, ice/heat with a compress (such as the ActiveWrap Hip Ice Wrap),
 Topical Medications
 topical NSAIDs such as diclofenac topical gel (Voltaren Gel) can be very
effective, with minimal systemic side effects.

Rest
Rest the injured area by halting activities that may have caused the problem or only make it worse.
Ice
Ice packs or ice massage help reduce pain and swelling. Apply ice for 10 or 20 minutes several times a
day in the first day or two when bursitis symptoms flare-up.
Compress
Compression bandages or sleeves limit the movement of the joint, giving the joint time to rest and return
to normal.
Elevate
If the problem is in the hip, knee, or ankle, elevation can help relieve pain.
Protect
Don’t hesitate to use padding to provide both comfort and protection. Cushions, padded shoes,
and knee pads are all good at helping bursitis heal and preventing future flare-ups.
Kinisology Taping
https://youtu.be/m0uTc2FzRxU

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Hip rotator stretch

slide 1 of 4, Hip rotator stretch,

slide 2 of 4, Iliotibial band stretch,

slide 3 of 4, Straight-leg raises to the outside,

1. Lie on your side, with your affected hip on top.

Lying leg circles

Equipment needed: none, yoga mat optional

Muscles worked: hip flexors, quadriceps, and gluteal muscles

1. Start by lying flat on your back with your legs extended.

Equipment needed: none, yoga mat optional

Muscles worked: hip flexors, quadriceps, hamstrings, glutes, and lower back

Take it to the next level

1. Perform the hip bridge as described above.

 Rest and don't overuse the affected area.

 Take an over-the-counter medication, such as ibuprofen (Advil, Motrin IB, others)

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