; charset=UTF-8" /> Hip Bursitis Recovery Time | Peak Performancenews

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Hip bursitis recovery can be faster thanks to two exercises

Hip Bursitis Recovery Time

A study published by the National Institutes of Health (NIH) reveals that about 2 out of every 1,000 people develop hip bursitis annually. Bursae are fluid-filled sacs in the body, and they help reduce friction between soft tissue and bones. Hip bursitis occurs when the trochanteric bursa on the point of the hip becomes irritated and inflamed. 

The recovery time for hip bursitis can take a while. Many patients tend to recover from this injury in about six weeks, but others could spend as many as 12 weeks recovering from hip bursitis (DrLucasMD, 2020). One way you may be able to speed up your recovery is with physical therapy. In fact, one NHI medical study reports that a treatment plan that included physical therapy was 10% more effective than plans that didn’t include it. Another study reveals that there are two therapeutic exercises that are particularly helpful for hip bursitis (JOSPT, 2013). 

1.  Single leg glute bridge

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 complimentary 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.