5 Best Exercises to FIX Hip Bursitis (Pain on Outside of Hip)

Introduction

This tutorial presents five effective exercises to help alleviate hip bursitis, especially beneficial for individuals over 50. Hip bursitis can cause pain on the outside of the hip, and these exercises aim to strengthen the surrounding muscles, improve mobility, and reduce discomfort. Always consult with a healthcare professional before starting any new exercise regimen.

Step 1: Glute Bridge

The glute bridge strengthens the gluteal muscles, which support hip stability.

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Keep your arms at your sides, palms facing down.
• Press through your heels to lift your hips towards the ceiling.
• Squeeze your glutes at the top and hold for 2 seconds.
• Lower your hips back down to the starting position.
• Repeat for 10-15 repetitions.

Tip:

Ensure your shoulders remain on the ground and your back stays straight throughout the movement.

Step 2: Clamshells

Clamshells target the hip abductors, which are crucial for hip stability.

• Lie on your side with your legs stacked, knees bent at a 90-degree angle.
• Keep your feet together and lift your top knee while keeping your feet in contact.
• Hold the position for a moment before lowering your knee back down.
• Perform 10-15 repetitions on each side.

Common Pitfall:

Avoid rolling your hips backward; keep your hips stacked throughout the exercise.

Step 3: Side Leg Raises

This exercise further strengthens the hip abductors.

• Lie on your side with your bottom leg bent for support and top leg straight.
• Lift your top leg towards the ceiling while keeping it straight.
• Lower it back down without touching the bottom leg.
• Perform 10-15 repetitions on each side.

Tip:

Control the movement to avoid swinging your leg; focus on using your hip muscles.

Step 4: Standing Hip Abduction

This standing exercise helps improve balance while targeting the hip muscles.

• Stand tall and hold onto a wall or chair for balance.
• Lift one leg straight out to the side, keeping your body upright.
• Slowly lower the leg back to the starting position.
• Repeat 10-15 times on each leg.

Real-World Application:

This exercise can be practiced while waiting in line or during a phone call.

Step 5: Hip Flexor Stretch

Stretching the hip flexors can relieve tightness and improve flexibility.

• Kneel on one knee, with the other foot in front, creating a 90-degree angle.
• Push your hips forward gently, feeling a stretch in the front of the hip.
• Hold the stretch for 20-30 seconds, then switch sides.

Tip:

Keep your back straight and avoid arching to maximize the stretch.

Conclusion

Incorporating these five exercises into your routine can significantly help alleviate hip bursitis symptoms and improve overall hip function. Start with a few repetitions and gradually increase as your strength and comfort improve. Always listen to your body and consult a healthcare professional if pain persists.