Hip bursitis is never staying at one level of pain, but progressing slowly, and gradually, from one simple state of bothering to unbearable pain. You might have hip bursitis if the pain touches your hip whenever an attempt to lying spontaneously in bed at night is made, or of a sudden, you stand up after a short time of sitting. Hip bursitis, therefore, disturbs whiles of rest and fun, meditation and concentration.

Take a breath and let us take a journey, through reading this article, of exploring such problem from a specialized standpoint. And through that such you shall find out also the best exercises to cure hip bursitis. Yet finishing reading the article is only one step, the whole journey is about practicing the exercise with earnestness and accuracy, so that a feeling of relaxation and improvement is no longer unreachable.

Definitions to Hip Bursitis

Bursitis is an inflammation of the bursa sac. A bursa sac exists not only in your hips, but also in your shoulders, elbows, knees and heels. Defined by specialists, it is a like a small, gel-like pillow that sits between bones and connective tissues, with a role of shock absorber.

You too often have the bursa sac injured by repetitive use. Celebrated scientists in the American Academy of Orthopaedic Surgeons say that two major bursae in the hip can suffer injuries and inflammations. The first type is Trochanteric Bursitis. By contrast, it is the most common type; Trochanteric Bursitis covers the greater trochanter, and located at the bony point of hip bone. The other type is called is called iliopsoas bursa sits at the hip near the groin. When the whole area suffers injury or inflammation in any way, it has the name of “hip bursitis”.  Overall the two kinds or bursitis have similar treatment, emphasized the specialists.

Though the symptoms of hip bursitis vary from one person to another, there are a range of them which are common and known. Numbered in the following are the top five common symptoms:

  1. An increasing pain in the hip which seems sharp at first, then spread and arching over time.
  1. Generalized hip tenderness in the entire area.
  2. As prolonged or repetitive activities are undertaken, pain gets worse and much generalized.
  3. Hip pain extending down the side to legs or up to waist.
  4. Pain generated when climbing ladders, stairs, or practicing such activities as running and cycling.


Once you have warmth and redness in the area along with fever or illness, you could have septic bursitis which is resulted from infection. Now you have to see your doctor for consultation and treatment.

Main Causes of Hip Bursitis 

Numerous things can be considered as causes of hip bursitis. Let’s take into deep consideration six risky causes:

  1. Injury in Hip: A traumatic injury or fall on the hip causing hip bursitis.
  2. Repetitive Motion: Over-running, standing, bicycling or stair climbing; generally too much practicing of such activities can put you at risk of hip bursitis.
  3. Leg-Length Inequality: some people have one leg that is slightly taller than another. If you are among them, this can affect your gait, causing problems that result in bursitis.
  4. Arthritis: Arthritis can be sometimes cause of hip bursitis. Arthiis affects hip when its inflammation is extending from near area to bursa.
  5. Diseases of Spine: Scoliosis can cause problems with the movement pattern of your hip and partakes reasons to hip bursitis.
  6. Prior Surgery: If you have prior surgeries such as implants or hip replacements, the outcomes over time cause inflammation and injury in hip.

Best Exercises to Get Rid of Hip Bursitis

Before coming to recommendations, it is worthy of mention that seeing a doctor for the sake of diagnoses is a necessity. Now if you are sure of the bursitis felt in your hips, embark on practicing the following exercise with focus on specific details concerning the muscles engaged and number of repetitions. Many of them needs no equipment, but a few of them require a resistance band to do the trick. They are nine in number, practiced at home or in relaxing place, very qualified in treatment to hip bursitis:

  1. Glute Bridge

Number of Repetitions: 10-12. Hold for 3 seconds at the top, lower slowly.

Your glutes, hamstrings, quads and hip flexors – the muscles that support the hips, are all engaged in this exercise. As much as you feel the area of pain, hip bursitis is better treated.

  1. Fire Hydrant


Number of Repetitions: 10-12 per side

The fire hydrant is an effective exercise for tackling the piriformis muscle and strengthening the hip join as a whole. The exercise can be undertaken by anyone and has formidable results.

  1. Resistance Band Butt Blaster

Equipment: Resistance Band

Number of Repetitions 10-12 per leg

Too often, moves tackling our glutes put excessive stress on the hip flexors this stress will provide with the opportunity to isolate the glutes alone.

Important: Be sure you don’t pull the knee in too far after pressing back. Your accurate application contributes the greatness of output you seek.

  1. Resistance Band Outer Thigh Press

Equipment: Resistance Band

Number of Repetitions: 16-20 total: 8-10 per side, alternating.

This move stimulates such balance and helps you get rid of the pain when lying on bed, because your abductors are simultaneously in effective work.

  1. Forearm Side Plank

Equipment: None

Number of Repetitions: Hold for 30 seconds each side

This exercise helps build strength and stability. In addition to this, the forearm side plank empower the outside of the hip.

  1. Sleeping Pigeon Pose

Equipment: None

Number of Repetitions: Hold for 30 seconds on each side

The piriformis and the whole hip area is opened out by this exercise.

  1. Seated Straddle Splits

Equipment: None

Number of Repetitions: Hold 30-60 seconds

This stretch helps open up your thighs with the back straight up, it is an amazing move which, in turn, causes good relaxation.

  1. Yogi Squat Pose

Equipment: None

Number of Repetitions: Hold 30-60 seconds

A pose that will let you feel much in relief, meanwhile your hips will be in effective treatment with zero odd to have the bursitis in the future.

  1. Inner Thigh Squeeze

Equipment: small pilates ball, volleyball or rolled up towel

Number of Repetitions: 20

Bend your knees with lying on your back with your feet up in the air. This exercise strengthens the inner thighs treats well the hip up and down.

Final Step: Rest, Ice, Compress and Elevate (RICE)

You’ve probably been told to do this for an ankle sprain or a bruise on your shin.

As you keep practicing the exercised, through bending, extending, or elevating your legs up in the air while the rest of the body is strait on the floor, you must be feeling a little pain and hardship in movement. It is but a broke pain, the efforts of bringing elegance and relief to hip out of labor will be soon demonstrated. While you start doing the exercise, monitor your performance and contrast the symptoms changes. That will improve your insight into the problem and helps better solutions.

Significantly, some hip pain may be persistent or unbearable, like any medication cases that occur in human health, which dictates to go to see the doctor. In a wider sense, exercises mentioned above are purely positive with no side effects, while deep understanding of personal problems stands initial.



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