Exercises For Bursitis: Relieving Hip Pain & Improving Mobility

Bursitis is a very common condition, with an estimated 51.6 million people in the United States alone being affected by it every year. This misalignment of the bursae which are fluid-filled sacs at your joints may cause pain and swelling around your hip or shoulder joint. The good news is that there are plenty of ways you can relieve this discomfort and get back to living life like before

Bursitis is a painful condition that affects the bursa, which is a fluid-filled sac that cushions and lubricates the joint. The bursa can become inflamed and irritate the surrounding muscles, tendons, or bone. It is important to take care of your hip joints in order to avoid this issue. Here are some exercises for hip bursitis with pictures.


Our joints grow noisier, weaker, and worn out as we age. Lack of activity, obesity, a poor diet, and accidents may all have an impact on the condition of our joints.

Joint inflammation, stiffness, and edema are all prevalent joint diseases that impact millions of people in the United States. Bursitis is a kind of arthritis that affects the bursae, which are tiny sacs filled with synovial fluid.

Between the muscle and bone of a joint, the fluid-filled sacs function as protecting cushions. When a joint is overused, the bursa is injured.

Bursitis may be caused by a bacterial infection. Bursitis in the knee, hip, shoulder, or anyplace else in the body may make everyday activities unpleasant. Is it possible to avoid bursitis? Is it possible to workout your way out of bursitis pain?

Is Exercise Effective in Treating Hip Bursitis?

Bursitis primarily affects people in their forties and fifties, as well as seniors. Bursitis may develop in the areas where the bursae are located. Our bodies contain about 150 bursae. When the trochanteric bursa becomes inflamed, hip bursitis or trochanteric bursitis develops.

Greater trochanteric pain syndrome (GTPS) is a term for trochanteric bursitis, which is curable. Hip bursitis is characterized by persistent discomfort in the upper thigh and on the exterior of the hip.

Over time, the discomfort may move to the knees. Movement is uncomfortable when you have acute hip bursitis. It may also have an impact on your sleep.

Is it possible to get rid of hip bursitis? This article provides a systematic evaluation of the effectiveness of hip bursitis therapy.

Bursitis discomfort may be reduced by keeping appropriate posture when walking, standing, sitting, or working, according to experts.

Regular exercise is beneficial to the health of your joints. Some hip bursitis exercises, for example, may successfully relieve bursitis discomfort around your hip.

You should concentrate on developing muscular strength and flexibility in your thigh and core regions when exercising.

Exercise may help you support your joints by strengthening the muscles surrounding your hips. Consider stretching and exercising to support the knee and thigh muscles if you have bursitis in the knee.

Knee functions may be improved with gentle stretches and low-impact workouts. Strengthen your inner and outer thighs as well for greater hip stability.

Swimming and aquatic workouts are effective activities for bursitis in the knee.

Exercise in the water helps to develop your muscles since it does not put strain on your affected joints.

If you’re experiencing bursitis symptoms in your hips or knees, consider enrolling in an aqua exercise.

Ask your doctor which exercises for hip bursitis are acceptable for you based on your pain and mobility.

Use These Exercises to Get Rid of Bursitis Pain

Exercises-For-Bursitis-Relieving-Hip-Pain-amp-Improving-Mobility Bursitis exercises might help you cope with the pain and suffering.

Bursitis stretching and strengthening exercises may help decrease joint inflammation and increase joint flexibility.

To minimize injury and additional harm, it is suggested that you begin with a doctor-approved fitness routine.

When practicing exercises, avoid making abrupt or quick moves. The general guideline is to begin gently after properly warming up and to stop if any discomfort emerges.

It’s OK to stretch twice or three times a day and exercise once or twice a day.

Hip Bursitis Stretching Exercises that Work

Stretch your hamstrings against the wall.

The hamstrings are a collection of muscles that link to our hips and knees and keep us upright.

Stretching the hamstrings helps to increase flexibility and range of motion in the pelvic region.

Stretching the hamstrings on a regular basis improves posture and avoids injuries.

For example, hamstring exercises for hip bursitis will make it easier to climb stairs and bend over if you have difficulties doing everyday motions.

First, lay down on your back near a wall or a couch to do a hamstring wall stretch. Then carefully elevate your afflicted leg against a wall or a couch while maintaining the other leg sprawled out on the floor.

Then, without bending the knee, elevate the leg as straight as possible. Hold it for 1 minute; as you have more experience, you may increase the duration to 6 minutes. Rep this process two or three times more.

Stretching the Piriformis

The gluteus and piriformis (deep buttock) muscles become more flexible during piriformis stretching. It also strengthens the hips and core.

The buttocks and upper legs can move freely because to piriformis and glute flexibility.

How To Do Piriformis Stretch: 1643856367_122_Exercises-For-Bursitis-Relieving-Hip-Pain-amp-Improving-Mobility Start by lying on your back. Bend both knees upwards. Place the ankle of your affected leg over the knee of your good leg.

Grab your good leg’s thigh and bring the knee close to your chest. A stretch might be felt along the buttocks. Keep your hands in this position for 30 seconds. Rep three times more. This stretch should be done twice a day.

Clamshell number three

Glute, hip, and pelvic muscles are all strengthened with clamshell stretches. It also helps to relax stiff muscles in the lower back.

Clamshell promotes pelvic floor and thigh balance while preventing overuse and injury.

Clamshell Technique: Lie on your side with the injured leg on top. Place your forearm or a cushion under your chin. Kneel at a 45-degree angle, keeping your knees and feet together.

To keep the posture stable, use your upper arm. Then, raise your upper knee while keeping your feet together to form a clamshell shape.

Keep your lower leg firmly planted on the ground. Hold it for at least 5 seconds. Slowly return to your original position. Repeat after a short break.

Stretch the iliotibial band.

Iliotibial band syndrome is a condition that occurs when the connective tissues in the outer thigh and knee are overworked.

The muscles and bursa surrounding the hip trochanter might be inflamed by a tight IT band.

For those with knee bursitis, stretching the IT band is an useful workout.

How to Do An ITB Stretch: 1643856368_205_Exercises-For-Bursitis-Relieving-Hip-Pain-amp-Improving-Mobility First, stand cross-legged with the uninjured leg in front of the injured leg. Keep your knee straight and bend forward to touch your toes.

Return to the starting position after 30 seconds in this position. Rep this process two or three times more. This stretch should be done on both legs.

How Should You Approach Bursitis Exercises?

Exercises for bursitis should be done to strengthen the pelvis, gluteus maximus, and lower back, according to orthopedic doctors.

Isometric exercises are the most effective for reducing hip bursitis symptoms and increasing joint flexibility.

The nice part about isometric exercises for bursitis is that you may perform them whenever you have a break from work.

Consider the Isometric Exercises for Bursitis below.

Bridges are number one.

Lie down flat on your back. Maintain a bent knee position. Make sure your feet are level on the ground. Lift your lower body without placing weight on your neck while squeezing your abs. Hold for 15 to 25 seconds. Rep 3–4 times more.

What is the benefit of this workout for your hip? The hip flexors, hamstrings, gluteal muscles, and quadriceps are all activated when you lift your pelvis. These muscles support the hip and may help to relieve bursitis symptoms.

If you suffer from bursitis in your knee, try the following exercises:

2. Quadruple set

  • Take a seat on the mat.
  • Straighten your legs out.
  • Under the knee, use a rolled towel.
  • To get to the floor, push the rear of the knee down.
  • Tighten and hold your thigh for 8-10 seconds.
  • When doing this stretch, try to produce a powerful muscular contraction.


3. Abduction of the hips while laying on the side

This workout focuses on hip and knee stabilization. Whether you suffer knee bursitis or have difficulties moving your hips, side-lying hip abduction is beneficial.

What are the advantages of sleeping on your side and abducting your hips? One of the easiest exercises for bursitis that improves core muscles and glutes is side-lying hip abduction. This exercise improves walking and standing stability and reduces the chance of knee injury.

Side-lying hip abduction technique: Laying on your side is a good place to start. Place one leg on top of the other and stretch. Place your head on your lower arm after bending it.

Make a 90-degree angle between your feet and your legs. Exhale as you pinch your butt and lift your upper leg to the hip joint.

Hold until your back and hips stiffen up. Inhale as you slowly drop your leg. This exercise should be done on both legs.

4. Raise your legs straight

Straight leg lifts help to strengthen a sagging back. The thigh and core muscles are toned and strengthened with these workouts. Leg lifts also help the hip flexors become more flexible and agile.

To do a straight leg lift, start by lying on your side. Straighten out your leg. Tighten your wounded leg’s muscle. Lift your upper leg up to 12 inches off the floor while keeping your knee straight.

Rolling towards your back is not a good idea. For 6-8 seconds, keep your leg in the air. Lower the weight and repeat the set 7–8 times more.


Most Commonly Asked Questions

Is stretching beneficial for hip bursitis?

Stretching is beneficial to overall joint health. If you’ve been diagnosed with hip bursitis, you may want to try these hip bursitis stretching exercises.

To discover which workouts are safe for you, you should visit a physician or physical therapist.

What sort of exercise should I do if I have hip bursitis?

Hip bursitis may benefit from isometric workouts. They are beneficial in relieving the discomfort associated with bursitis.

Isometric and isotonic workouts for bursitis are useful in lowering discomfort and increasing joint function, according to a study[1].

Is exercise beneficial in the treatment of hip bursitis?

Exercises for hip bursitis such as gluteal stretch and hip bridges, as well as other leg raise variations, may help to enhance joint health and reduce discomfort. However, for safety reasons, it is necessary to train under the supervision of a qualified physical therapist.

Are there any nutrients that may help with hip bursitis?

Supplements may assist relieve pain and symptoms if you’re contemplating self-care for hip bursitis. Some supplements may successfully alleviate bursa pain, according to one study[2], however when selecting joint health supplements, one must be cautious of the substances.


Bursitis may arise in the presence of bursae, as previously stated. Bursas are found in both of our shoulders, hence shoulder bursitis is a frequent ailment. Shoulder bursitis may be caused by bad posture, repeated actions, injury, muscular weakness, and other factors. Shoulder bursitis exercises: Can they help with stiffness, discomfort, and weakness?

Shoulder bursitis exercises, when done under the supervision of a professional trainer, may relieve shoulder discomfort while also improving strength and flexibility in the region. However, you must pay close attention to the workouts you do in order to avoid stressing the afflicted area.

Shoulder bursitis exercises include posterior capsule stretch, behind-the-back stretch, bilateral shoulder external rotation with scapular retraction, and wall angels, to name a few.

Shoulder bursitis exercises, like hip and knee exercises, need a mild approach for the greatest results. The muscles between the shoulder blades and the rotator cuff muscles are stabilized in most shoulder bursitis exercises.

For a seamless and safe experience when conducting shoulder bursitis exercises, consider employing tools. Some of the equipment that may help you rebuild shoulder flexibility and strength are a shoulder pulley, pedal exerciser, resistance bands, and stretch straps.

Finally, apart from shoulder bursitis exercises, the value of appropriate body mechanics and workouts in preventing bursitis cannot be overstated. Additionally, including appropriate relaxation, cold compresses, and a nutrient-rich food into your daily routine can result in pain-free mobility and enhanced joint health.

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Hip bursitis exercises are a great way to relieve pain in the hip joint and improve mobility. This is especially true for seniors who have difficulty bending their hips due to arthritis or osteoarthritis. Reference: hip bursitis exercises for seniors.

Frequently Asked Questions

What is the fastest way to heal bursitis of the hip?

A: The fastest way to heal bursitis of the hip is by using a heat pack. If you do not have access to a heat pack, then make sure your skin stays moist with an icepack or cold compress and use ibuprofen if needed.

Is walking good for bursitis of the hip?

A: Walking is one of the best ways to relieve bursitis and hip pain. It takes a lot of pressure off your hips so they can heal.

What activities make hip bursitis worse?

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