“What is Hip Bursitis?”
Before we go through the recommended healing movements, it is helpful to know more about Hip Bursitis.
Common Causes for Hip Bursitis:
- Stiffness in the Hip joint – A common mistake is not considering how smoothly the hip joints move. Most people focus more on tightness in the muscles around the hip joints. Instead of focusing solely on those tight muscles, we need to ensure that the joints are moving smoothly and properly. Mobility exercises help. Stiff and improperly moving joints put pressure on the bursa and can lead to Hip Bursitis.
- Muscle Tightness – Muscles around the hips can 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 can lead to Hip Bursitis. A common mistake people make is to address this tightness solely with static stretching. Static stretching is only a temporary solution. Different modalities are important to implement to overcome hip pain and hip tightness.
- Poor Movement Patterns – These can occur throughout your walking, running, and lifting movement. An example of this is when individuals squat or lift weights inefficiently or poorly. This puts unnecessary stress on different parts of your body.
- Overtraining – Not incorporating enough rest and recovery in your program can be problematic. Rest days are important and allow your body to rebuild. Rest and apply ice to control inflammation and decrease the swelling. Next, stretch the affected area. Stretching is a temporary solution, so be sure to add active movement to help combat tightness around the hips. This movement increases blood flow to help promote healing. Eating healthy, getting adequate sleep, and staying hydrated will also help.
5 Healing Movements for Hip Bursitis
#1 – Crossed Foot Standing Stretch
Stand upright with your head, shoulders, hips, and legs in alignment. Cross one leg over the other. Bend at the hips and lower your upper body to the floor. Hold this position for 20 seconds. Raise back up to the starting position and repeat the movement with your legs crossed in the opposite direction.
Start with 1 set of 2 repetitions on each side, holding for 20 seconds. The intensity is light. And the purpose of this exercise is to statically stretch the muscles around the hips.
#2 – Piriformis Stretch
Lie on your back with your knees bent and your feet flat on the floor. Cross one leg over the other, then lift both knees. Hold your lower leg with both hands and pull your knees closer to your chest to intensify the stretch. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite side.
Start with 1 set of 2 repetitions on each side, holding for 20 seconds. The intensity is light. The purpose of this exercise is to stretch the hip and glute muscles.
#3 – Supine Single Straight Leg Raise
Lie on your back, maintaining a good alignment with your head, shoulders, hips, and legs. Tighten your abdominal area and lift one leg. Hold this position for a couple of seconds. Lower your leg down and repeat the movement.
Start with 1 set of 5 repetitions on each side. The intensity is light. The purpose of this exercise is to strengthen the core and dynamically stretch the hamstrings.
#4 – Prone Hip Extension
Lie on your stomach, relaxing the upper body, neck, and shoulders. Rest your forehead. Tighten your abdominal area, then lift one leg. Lower your leg down and repeat the movement.
Start with 1 set of 5 repetitions on each side. The intensity is light. The purpose of this exercise is to improve the activation, endurance, and strength of the gluteus maximus.
#5 – Squat with Mini Ball
Begin in a standing position. Place the ball between the knees and extend both arms at shoulder height. Bend your knees and hinge your hips to lower down into a deep squat. Rise back up to a standing position and repeat the movement.
The purpose of this exercise is to strengthen the legs and hips while activating the core muscles.
Proper posture, good technique, and correct movement patterns also help to prevent Hip Bursitis.