Walking and climbing stairs might become excruciatingly tricky when you have hip bursitis. It can also hinder your regular activities. By using the appropriate hip bursitis exercises, you can reduce your pain and resume your favorite activities.
Let's now look at five easy workouts that will relieve your hurting hips.
What is Hip Bursitis?
Let's first clarify what hip bursitis is. Imagine the bursa, a little fluid-filled sac, cushioning the muscles, tendons, and bones surrounding your hip joint. Its role? Its purpose is to lessen resistance and facilitate fluid movement.
However, overuse, trauma, or specific medical disorders can occasionally irritate or inflame this bursa, resulting in hip discomfort, tightness, and stiffness. For you, that is hip bursitis.
Why Does Hip Bursitis Occur?
When the bursa becomes irritated or inflamed, hip bursitis develops. There are several reasons why this could take place:
1- Overuse or Repetitive Movements
The bursa may become irritated by repetitive motion activities or by placing stress on the hip joint. It could involve riding a bike, running, or climbing stairs, especially if done carelessly or in excess.
2- Hip Injury
An injury or trauma to the hip, such as a fall or direct blow, may result in bursa inflammation. Hip bursitis may result from the impact irritating the bursa.
3- Muscle Imbalances or Weakness
Changes in the strength and balance of the muscles surrounding the hip joint can affect how the hip moves and performs.
Over time, increased tension on the bursa may result in inflammation.
4- Incorrect Posture or Biomechanics
Hip bursitis may also result from improper biomechanics or posture when engaging in certain activities. For instance, misaligned standing or sitting might put more strain on the bursa and cause inflammation.
5- Medical Conditions
Hip bursitis can also be more likely in people with certain medical disorders, such as gout, rheumatoid arthritis, or infections. Inflammation can result from these disorders, especially in the bursa surrounding the hip joint.
5 Exercises for Hip Bursitis to Try at Home
Hip bursitis can be quite uncomfortable, but some exercises can help alleviate the pain and strengthen the muscles around the hip joint. Here are some exercises you can try:
1- Hip Flexor Stretch
Place one foot forward and one foot back to form a lunge. Lower your rear knee gradually towards the floor while maintaining a straight upper torso. Your hip should feel stretched in front of you.
Switch legs and do it again after holding the stretch for 15 to 30 seconds. Stretch both sides two to three times.
This stretch aids in releasing tense hip flexor muscles, which may be a factor in hip soreness. It also aids in enhancing hip joint flexibility.
2- Glute Bridge
Lay flat on your back, your feet hip-width apart, and your knees bent. As you raise your hips towards the ceiling, contract your glutes and engage your core muscles.
Hold the position at the top briefly, then gradually descend again.
By strengthening your hamstrings and glutes, glute bridges can assist in relieving strain on the bursa and stabilize your hip joint.
3- Clamshell Exercise
Lie on your side with your feet together, and your hips and knees bent. Lift your upper leg towards the ceiling while maintaining a stable pelvis and keeping your feet together.
At the top, hold for a short while before lowering your knee.
The gluteus medius, a muscle on the side of the hip that aids with hip stability, is the focus of this exercise. Enhancing mobility and lessening hip pain are two benefits of strengthening these muscles.
4- Side Leg Raises
With your legs straight, lie on your side. Straighten your top leg and raise it towards the ceiling.
At the top, hold for a brief moment before lowering your leg once more.
The abductors, muscles outside the hip and aid in hip stability, are the focus of side leg lifts. These muscles can be strengthened to lessen discomfort and increase hip stability.
5- Hip Abduction with Resistance Band:
Wrap your ankles in a resistance band. Place your feet hip-width apart as you stand.
Lift one leg to the side against the band's resistance while keeping your legs straight. Return to the starting position slowly.
This exercise can help lessen hip bursitis pain and enhance hip stability by strengthening the muscles outside of your hip.
A Final Word!
Keep in mind to begin cautiously and progressively increase the time and intensity of these workouts as your body can handle them. Pay attention to your body's signals and cease any workout that hurts.
See a licensed personal trainer or physical therapist if you're unsure how to carry out these exercises correctly.
Moreover, consider using one of the best assertive devices to support your daily activities. Visit MoovKart to shop canes, walkers, crutches, etc.
People Also Ask!
Can using a cane worsen hip bursitis?
No, using a cane properly can reduce strain on the affected hip by providing support and stability while walking.
Will wearing a hip brace cure bursitis?
A hip brace won't heal hip bursitis but can support and lessen discomfort. Usually, it's a thorough therapy strategy component that could involve physical activity and medication.
Are orthopedic shoes necessary for hip bursitis?
Orthopedic shoes or inserts can help improve comfort and reduce pressure on the hip joint, but they're not always necessary.