Hip bursitis is a notoriously disruptive condition. It often causes disabling pain, which can make movement seem rather counterintuitive.
While resting and avoiding activities that can strain your hips are imperative during the initial stages, physical therapy exercises eventually become the mainstay of your hip bursitis treatment as your symptoms begin to improve. These exercises, especially when combined with other conservative interventions, help accelerate recovery by easing pain, restoring your hip’s range of motion, and strengthening the muscles that support the joint.
Below are five physical therapy exercises commonly recommended for people recovering from hip bursitis. Before you get started, talk to your doctor or physical therapist to ensure these exercises are suitable for your specific condition and stage of recovery.
1. Glute Bridge Exercise
Many people with hip bursitis have under-activated gluteal muscles (buttock muscles). This often occurs when pain signals prompt the brain to limit muscle movement in the area to prevent further injury. This protective mechanism is called arthrogenic muscle inhibition, and it weakens the gluteal muscles over time. When your glutes are weak, the surrounding muscles in your hip pick up the slack, taking on more work than they are meant to. Over time, this extra workload can place additional strain on the already inflamed bursa.
A glute bridge is a straightforward yet highly effective exercise for re-engaging and strengthening both your glutes and hamstrings. Engaging these key muscle groups helps reduce strain on your hips. A glute bridge is a gentle, low-impact exercise, making it ideal for those who are easing back into activity after getting hip bursitis.
How to Do It:
- Start by lying on your back with your knees bent and your feet flat on the ground, hip-width apart.
- Slowly raise your hips toward the ceiling while squeezing your glutes.
- Pause when your body forms a straight line from your shoulders to your knees.
- Slowly lower your hips back to the floor.
Start with 10–15 repetitions, 1–2 sets. Push through your heels rather than your toes to maximize glute engagement.
2. Clamshell Exercise
The clamshell exercise targets your hip abductors, the muscles in the lateral side of your hip responsible for keeping your pelvis stable and aligned during everyday movements like walking and climbing stairs. Weakness in these muscles can lead to faulty hip movement patterns and exacerbate bursitis symptoms.
How to Do It:
- Begin by lying on your side with your knees bent, feet placed together, and hips stacked.
- Keep your feet together. Next, slowly raise your top knee while keeping your pelvis steady. Imagine you are opening a clamshell.
- Hold the position briefly at the top, then gently bring your knee back down.
Do 12–15 repetitions per side, 2 sets. Avoid rolling your hips backward. Keep them stacked directly on top of each other throughout.
3. Standing Hip Abductions
This exercise is a great way to improve your balance and engage your hip abductors which, as mentioned above, play an essential role in pelvic stability and alignment. Over time, this exercise can help reduce compensatory movement patterns that may be aggravating your hip pain.
How to Do It:
- Stand tall, holding onto a sturdy surface for balance.
- Shift your weight onto one leg and slowly lift the other leg out to the side — not too high, just enough to feel the outer hip engage.
- Be still for a moment, then slowly lower your foot back to the floor.
Do 10–15 repetitions per side, 2 sets. Hold your body upright and refrain from leaning to compensate for the lift.
4. Quadriceps Stretch
The quadriceps, often called the quads, are a group of four large muscles located at the front of your thigh. These muscles are primarily responsible for straightening your knee, enabling you to walk, run, and jump. When your quads are tight, they can pull on your pelvis and disrupt the natural alignment of your hips, leading to discomfort and restricted movement.
How to Do It:
- Position yourself near a wall or use a stable surface for support.
- Bend one leg, drawing your heel up toward your buttocks.
- Hold your ankle and carefully guide it closer to your body.
- Maintain an upright posture and keep your knees aligned closely together.
Hold 20–30 seconds per side, repeat twice. Focus on keeping your pelvis neutral. Avoid arching your back.
5. Piriformis Stretch
The piriformis is a slender, flat muscle that lies deep within the buttock region. When it becomes tight, it can irritate surrounding tissues and nerves, often mimicking or even exacerbating existing hip bursitis pain.
Stretching the piriformis can provide noticeable relief, especially if the pain radiates toward your glutes. It also engages the surrounding muscles, relieving tension that may also be contributing to hip discomfort.
How to Do It:
- Start by lying on the floor, with both of your knees bent.
- Next, rest one ankle across the opposite thigh, creating a figure-four position with your legs.
- Grasp the part of your thigh that is still on the floor and gently pull it toward your chest until you feel a stretch in your hip and glutes.
Hold 20–30 seconds per side, repeat twice. Keep your shoulders relaxed and your head on the floor to avoid straining your neck.
Hip Bursitis Treatment in Bismarck, ND
Here at The Bone & Joint Center, our board-certified and fellowship-trained orthopedic surgeons are dedicated to providing unparalleled care for the full breadth of musculoskeletal conditions, including hip bursitis. Our foremost goal is to help you reclaim your freedom to move, so you can get back to living life on your own terms.
To schedule an appointment, contact us at (701) 946-7400. Alternatively, you may use this convenient request form.
