Hip Bursitis Exercise Routine. Best Exercises For Hip Bursitis.

hip bursitis

Hip bursitis is a relatively common condition in which the fluid-filled sacs in your hips (bursas) become inflamed in an attempt to minimize friction in your hip joints. Exercise therapy can be an effective treatment for hip bursitis to reduce pain, swelling, stiffness, and any associated weakness in the hip, back, or lower extremity.

What is Hip Bursitis?

Hip bursitis (also called trochanteric bursitis) occurs when one or both of the 2 bursae (fluid-filled sacs on the side of the hip) become damaged, irritated, or inflamed. Bursitis (“-itis” means “inflammation of”) means the bursa has become irritated and inflamed, usually causing pain. Normally, the bursa acts as a cushion for muscles and tendons that are close to it. Certain positions, motions, or disease processes can cause constant friction or stress on the bursa, leading to the development of bursitis. When the bursa becomes injured, those muscles and tendons don’t glide smoothly over it, and they can become painful.

Hip bursitis can be caused by:

  • Repetitive motions (running up and down hills or stairs)
  • Muscle weakness
  • Incorrect posture
  • Direct trauma (being hit or falling on the side of the hip)
  • Differences in the length of each leg
  • Hip surgery or replacement
  • Bone spurs in the hip
  • Infection
  • Diseases, such as rheumatoid arthritis, gout, psoriasis, or thyroid disease
  • Muscles or tendons in the hip area rubbing the bursa and causing irritation

What does Hip Bursitis Feel Like?

  • Pain that may be sharp and intense in its first stages
  • Pain that worsens at night
  • Pain may progress to a widespread ache (spreading to larger hip area including thigh, groin, etc.)
  • Laying down or placing pressure on the hip may cause discomfort, tenderness or pain
  • Pain or stiffness after too little or too much activity
  • Activities like walking, climbing and squatting may be difficult and painful

Sometimes people confuse hip bursitis with hip osteoarthritis. They are different conditions. To better understand the differences and treatments, please check out this article. 

How is Hip Bursitis Diagnosed?

If you think you may have hip bursitis, make an appointment with a qualified physical therapist or doctor. They can run a through evaluation to determine if you have hip bursitis and a treatment plan to help you.

Exercises to Treat Hip Bursitis

Improving hip flexibility and strength is crucial to addressing hip bursitis. Tight or weak muscles can alter the way you walk or move, leading to friction and inflammation of the bursa. A physical therapist  or qualified health coach can help target specific areas of tightness or weakness and prescribe exercises to address them. Eccentric exercises, which focus on making the hip muscles slowly lengthen against a load, are typically recommended. Rest from aggravating, repetitive activities, such as running and jumping, is also helpful.

Hip Bursitis Exercise Routine. Best Exercises For Hip Bursitis.

In this hip bursitis exercise routine, I guide you through some of the best exercises to prevent, treat, and manage hip bursitis. For specific exercise reps, sets and a hip bursitis healing program customized to your body’s unique needs, please contact your physical therapist or schedule an Injury Recovery Coaching appointment. I can work with you to plan the best program for your specific needs. For optimal results, look to incorporate these exercises four to five times a week. Boosting the strength and mobility of your hip and leg muscles will minimize the risk for developing bursitis and may help with the pain associated with hip bursitis.

As always, please check with your doctor or physical therapist before starting this or any exercise routine. Listen to your body, modify as needed, and always exercise with good judgement. The exercises we will move through together in this routine are:

Hip Bursitis Stretching Exercises

  • Sphinx pose with internal and external rotation
  • Quad stretch
  • Figure Four Glute stretch
  • IT band stretch
  • Pelvic Tilts

Hip Bursitis Strengthening Exercises

  • Hip Bridge
  • Straight Leg Raise
  • Clam shell
  • Side lying leg raises
  • Side Plank
  • Center Plank
  • Prone Hip extension
  • Prone hip extension with hamstring curl
  • Bird Dog Reach
  • Straight leg lift
  • Chair squat

Ready to get started? Press play and Ill lead you through the best exercises for Hip Bursitis. I hope this video is one you can use time and time again to get out of pain and stay active!

Hip Bursitis Exercise Video Routine. The Best Exercises For Hip Bursitis

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Have you ever suffered from hip bursitis? Do these exercises help you? Let me know down in the comments below.

Here to support you in feeling good in your body and living a life you love,


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7 Replies to “Hip Bursitis Exercise Routine. Best Exercises For Hip Bursitis.”

  1. great video for hip bursitis! still using all your great exercises for my partial torn hamstring at the sitting bone. been six months and just starting to run, bike some….gingerly. pat

  2. Thank you for the Hip Bursitis workout! After 2 months of pain and limited mobility I tried your workout and it has made a big difference. My pain has gone from 9-10 down to 2 in the 2 weeks I have used your workout and I’m able to run again (short distances). Thank you, thank you, THANK YOU!

  3. Hello, I was wondering if you have a dvd that I can purchase in relation to Bursitis. I like your information but would like to exercise along with you rather than take notes an figure it out on my own.

  4. Your hip bursitis exercise routine has given me back my physical health. I was diagnosed with hip bursitis and 2 compressed and misaligned vertabrae. I was in constant severe pain and became less and less active. I started your bursitis hip routine. At first it was very painful to just get into the positions but I kept doing your routine as much as I could most days. That was around 6 months ago. I now am walking 1.5 – 2 miles a day and your routine most days. It helped my back also. I have low pain now and am much more mobile. I can actually reach my feet again without going into a back spasm!

    1. WOW mary I am SO grateful to hear that Ive helped you! Thank you for commenting and sharing! Keep up the great work!

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