“What is Hip Bursitis?”
Before we go through the movements related to Hip Bursitis, let me give you a bit of background when it comes to Hip Bursitis
Common Causes for Hip Bursitis:
- Stiffness in the Hip joint – The common mistake that people make is they really don’t think about how smoothly the hip joint moves. What they focus more is the muscles around the hip joint and those muscles being tight. So instead of just focusing on those tight muscles, what we need to do is make sure that the joint is moving smoothly and properly; and mobility exercises help with that. Because the joint is stiff and not moving properly, that’s going to put pressure on the bursa and will lead to Hip Bursitis.
- Muscle Tightness – Muscles around the hip tighten up especially if you sit for extended periods of time or if you have poor posture. Those muscles will tighten up, press up against the bursa, and will lead to Hip Bursitis. So we need to address that tightness. And a common mistake people make is they will just address it with static stretching. But static stretching is a temporary solution.We will go through with more details and different modalities that are important for you to do and implement in order to overcome hip pain and hip tightness in the Unlock Your Hip Flexors program.
- Poor Movement Patterns – That can be from your walking, running, lifting and doing things throughout the day. A good example are those people in the gym on how they squat or lift weights in an inefficient and poor manner, leading to poor results and putting unnecessary stress on different parts of your body.
- Overtraining – Not incorporating enough rest and recovery in your program, you’re just focusing on the training side of things. Days off are important to take and allow your body to rebuild.What you should do to start off with:Start with rest and ice to control inflammation and decrease the swelling. That is the initial step. The next thing that you should do is work on stretching the affected area. We did mention that stretching is a temporary solution, but add active movement to help when it comes to that tightness around the hip. This movement increases blood flow to the area and this promotes healing. Eating healthy, getting adequate sleep and staying hydrated will also improve this condition.
Let’s go through 5 healing movements for Hip Bursitis:
#1 – Crossed Foot Standing Stretch
Stand in upright position head, shoulders, hips and legs in straight line. Cross one leg over. Bend through the hip and extend both hands out to reach the floor. Hold the position for a couple of seconds.
Start off with 1 set of 2 repetitions, ideally holding for 20 seconds. The intensity is light. And the purpose of this exercise is to statically stretch the muscles around the hip area.
#2 – Piriformis Stretch
Lie on your back relaxing the upper body and shoulders. Cross one leg over then bring both knees up grabbing the lower leg with your hands. Pull the knees closer to you in order to intensify the stretch. Hold the position for a couple of seconds.
Start off with 1 set of 2 repetitions on each side, ideally holding for 20 seconds. The intensity is light. And the purpose of this exercise is to focus on static stretching.
#3 – Supine Single Straight Leg Raise
Lie on your back maintaining a good alignment with your head, shoulder, hips, and legs. Tighten the abdominal area and then lift one leg up. Hold the position for a couple of seconds. Come back down, relaxing the abdominal area.
Start off with 1 set of 5 repetitions on each side in a smooth controlled movement with a good stop at the end position. The intensity is light. And the purpose of this exercise is to increase the abdominal strength and to dynamically stretch the hamstrings.
#4 – Prone Hip Extension
Lie on your stomach relaxing the upper body, neck, and shoulders. Rest your forehead on your hands so your body is in a good straight position. Tighten the abdominal area. Lift the thigh off then bring it back down, relaxing the abdominal area.
Start off with 1 set of 5 repetitions on each side in a smooth controlled movement with a good contraction at the top position. The intensity is light. And the purpose of this exercise is to work on activation, endurance, and strength of the gluteus maximus.
#5 – Squat with Mini Ball
Begin in a standing position. Place the mini ball between the knees with both hands extended out in front. Come down into a deep squat and rise back up.
The purpose of this exercise is to work on the squatting pattern that helps activate the abdominal area.
Other things that you want to do to prevent going back to having Hip Bursitis is really look at proper posture, good technique, and correct movement patterns. Those will help prevent getting reoccurring Hip Bursitis.