Hip bursitis recovery can be faster thanks to 2 exercises

A study showed that about 2 out of every 1,000 people develop hip bursitis every year. Hip bursitis is a painful condition caused by inflamed bursae, which are fluid-filled sacs between soft tissue and bones. They help reduce the friction between bones by releasing synovial fluid that encourages joints to glide over each other easily.

When the bursae are irritated, however, they can swell and cause the hip joint to become tender. One of the most common types of hip bursitis occurs when the bursae at the point of the hip become irritated and inflamed. Hip bursitis is one of the most common causes of hip pain.

You can develop hip bursitis due to an injury to the point of the hip, overuse of the hip, incorrect posture or a preexisting condition. 

Common hip bursitis symptoms

Symptoms of hip bursitis can include:

• Achiness or stiffness in the hip.
• Pain after movement.
• Swelling.
• Redness.

An active lifestyle, healthy diet and warmups before exercise can help prevent hip bursitis from developing. However, if you are already experiencing hip bursitis symptoms, exercises and stretches can help ease your pain and hasten recovery. 

How long does recovery from hip bursitis take? 

Unfortunately, the recovery time for hip bursitis can take quite a while. Many patients tend to recover in about six weeks, but others can spend as many as 12 weeks recovering from hip bursitis. 

One way patients can speed up their recovery time is with physical therapy. In fact, one medical study showed that treatment plans that included physical therapy were 10% more effective than plans that didn’t include it. This is because physical therapy exercises can strengthen the hip and target inflammation. In addition, physical therapists can customize treatment plans that address a patient’s specific symptoms. 

What exercises can decrease hip bursitis pain?  

One study showed that there are two therapeutic exercises that are particularly helpful for hip bursitis. The following two exercises can target hip bursitis and relieve the swelling that causes hip pain: 

• Single leg glute bridge

A study showed that single leg glute bridges, or unilateral glute bridges, are a beneficial exercise for hip bursitis. This exercise is designed to strengthen the glutes without irritating already inflamed hip bursae. It also does not require outside equipment. 

Single leg glute bridges can help patients increase their strength and mobility while reducing hip bursitis recovery time. A study even revealed that strengthening hip extensors like the glutes can alleviate pain associated with osteoarthritis and other hip conditions over time.  

How to perform the single leg glute bridge exercise

1. Lie down on a yoga mat or a bed with your arms by your sides and your legs straight.

2. Tighten your abs and glutes to lift your hips off the floor.

3. Continue to lift your hips until your body is straight from the shoulders to the knees.

4. Slowly raise the unaffected leg until it’s extended straight out.

5. Hold this position for three to five seconds.

6. Return to the starting position and rest for 30 seconds.

7. Repeat these steps until you’ve done five repetitions.
   

• Clam exercise

The same study mentioned above reports the effectiveness of the clam exercise, also called the side-lying hip abduction exercise. Physical therapists can use this exercise to build strength in the gluteus medius muscle. It is also intended to balance and align the inner and outer thigh muscles. Doing so can reduce inflammation in the hip and boost hip bursitis recovery time.

How to perform the clam exercise

1. Lie down on your side on the floor or a bed with your affected knee on top. Your knees should be stacked and bent at about 45 degrees.

2. Engage your abs to stabilize your core.

3. Slowly lift your upper knee as high as possible without tilting your hips backward. Keep your feet touching during this movement.

4. Hold this position for two or three seconds, and then return your knee to the starting position.

5. Continue to repeat these steps until you’ve done 15 to 20 reps.

Peak Performance is ready to help reduce your hip bursitis recovery time

Do you want to find out how physical therapy can reduce your hip bursitis recovery time? Our therapy team at Peak Performance is standing by to help you. We offer comprehensive free screenings to help you begin your therapy with us. Our team also specializes in building personalized treatment plans for hip bursitis and other sources of hip pain. 

Contact us today for more information or to schedule your initial appointment.A study published by the Journal of Orthopedic and Sports Physical Therapy (JOSPT) listed single leg glute bridges or unilateral glute bridges as a beneficial exercise for hip bursitis. This exercise is designed to strengthen the glutes. And it does so without irritating the hip bursae, which means it can help reduce hip bursitis recovery time. 

How to perform the single leg glute bridge exercise

• Lie down on a yoga mat or a bed with your arms by your sides and your legs straight; this will be the starting position for this exercise. 

• Tighten your abs and glutes to lift your hips off the floor. 

• Continue to lift your hips until your body is straight from the shoulders to the knees. 

• Slowly raise the unaffected leg until it’s extended straight out. 

• Hold this position for three to five seconds. 

• Return to the starting position and rest for 30 seconds.

• Repeat these steps until you’ve done five repetitions. 

2. Clam exercise

The same JOSPT study mentioned above also reports the effectiveness of the clam exercise, but the study calls it the side-lying hip abduction exercise. Physical therapists can use this exercise to build strength in the gluteus medius muscle. It’s also intended to balance the inner and outer thigh muscles, which can help decrease hip bursitis recovery time (Healthline, 2018). 

How to perform the clam exercise

• Lie down on your side on the floor or a bed with your affected knee on top. Your knees should be stacked and bent at about 45 degrees. 

• Engage your abs to stabilize your core.

• Slowly lift your upper knee as high as possible without tilting your hips backward. Keep your feet touching during this movement. 

• Hold this position for two or three seconds, and then return your knee to the starting position. 

• Continue to repeat these steps until you’ve done 15 to 20 reps. 

Peak Performance is ready to help reduce your hip bursitis recovery time

Do you want to find out how physical therapy can reduce your hip bursitis recovery time? Our therapy team at Peak Performance is standing by to help you. We offer comprehensive free screenings to help you begin your therapy with us. Our team also specializes in building personalized treatment plans for hip bursitis and other sources of hip pain. 

Contact us today for more information or to schedule your initial appointment.