Hip bursitis can be a painful condition that restricts movement and impacts daily life. Fortunately, physical therapy for hip bursitis offers practical solutions that can help alleviate pain, improve mobility, and strengthen the surrounding muscles for long-term relief. In this guide, we’ll cover effective physical therapy exercises for bursitis of the hip that are beneficial for managing hip bursitis, along with key insights on the causes, symptoms, and treatment of this condition. Whether you’re new to physical therapy or looking for a comprehensive resource on hip bursitis, this guide provides clear steps to support your journey to pain relief and improved hip function.
What Is Hip Bursitis?
Hip bursitis is the inflammation of the bursae, tiny fluid-filled sacs near the joints that help reduce friction between muscles, tendons, and bones. Physical therapy for bursitis in hip commonly addresses trochanteric bursitis, which affects the bursa on the outer side of the hip, especially during movement. When this area becomes irritated, it leads to trochanteric bursitis (TB), which causes pain around the hip joint, especially with movement.
What Causes Hip Bursitis?
Hip bursitis develops due to various factors, from physical strain to underlying medical conditions. Understanding these causes can help in both prevention and effective management through physical therapy exercises for hip bursitis.
Risk Factors
Hip bursitis is characterized by inflammation of the bursae, a tiny fluid-filled sac that cushions the hip joint. Understanding the risk factors associated with hip bursitis is important for preventing the condition and managing its symptoms effectively.
- Spine Conditions: Spine-related issues, like scoliosis or arthritis, can place uneven pressure on the hips, increasing the likelihood of hip bursitis. This uneven pressure is one of the causes of hip pain when squatting, especially in individuals with alignment issues.
- Rheumatoid Arthritis: This autoimmune disorder can lead to joint inflammation, including the hip, increasing the risk of bursitis.
- Trauma and Falls: A direct injury, such as a fall on the hip, can cause bursitis by irritating or damaging the bursa.
- Overuse and Repetitive Strain: Running, cycling, or stair climbing can irritate the bursa over time, leading to inflammation.
- Lack of Physical Exercise: Sedentary lifestyles can contribute to muscle weakness, reduce hip stability, and increase the risk of bursitis.
Signs and Symptoms of Hip Bursitis
The primary symptom of hip bursitis is pain in the outer part of the hip. Physical therapy for bursitis in hip can help manage this pain, which may be sharp at first and develop into a dull ache over time. Symptoms are often worse when lying on the affected side, getting up from a chair, climbing stairs, or walking for extended periods.
Diagnosis of Hip Bursitis
A physical therapist or healthcare provider may conduct a physical examination and review medical history to diagnose hip bursitis. After diagnosis, physical therapy exercises for bursitis of the hip are often recommended to improve movement and reduce pain. Diagnostic tools like ultrasound or MRI are frequently used to confirm inflammation in the bursa. Approximately 35 diagnostic ultrasounds and 15 ultrasound-guided injections are performed daily at HSS to treat hip pain, emphasizing the importance of imaging in managing this condition. Notably, trochanteric bursitis (TB) is common, affecting approximately 5.6 patients per 1,000 adults. TB often leads to hip pain issues that benefit from targeted therapy.
How Does Physical Therapy Help Manage Hip Bursitis?
Physical therapy, like that provided by Progressive Mobility Physio & Performance, is a highly effective approach for managing hip bursitis. Here’s how it can help:
- Pain and Inflammation Reduction: Physical therapists use ice therapy, ultrasound, and electrotherapy techniques to reduce inflammation and pain.
- Strengthening Exercises: Targeted strengthening programs of at least 3 months showed a moderate improvement in patient-reported function, with an effect size of 0.66 (95% CI 0.09 to 1.23).
- Stretching and Flexibility: Stretching tight muscles around the hip helps reduce tension and prevents further irritation of the bursa.
- Improving Biomechanics and Gait Training: Physical therapists can assess your gait and posture and suggest corrections that reduce strain on the hips.
- Education and Activity Modification: Learning to perform activities safely and modifying habits can prevent the aggravation of symptoms.
Exercises for Hip Bursitis
Here are some effective exercises for hip pain commonly recommended for hip bursitis. Always consult a physical therapist before starting any new routine to ensure it’s appropriate for your condition.
1. Glute Bridge
This exercise targets and strengthens the glute muscles. It also works on the stabilizers in the hips.
To perform the exercise:
Begin by lying on your back with your knees bent and your feet flat on the floor. Press through your heels to lift your hips off the ground, creating a straight line from your shoulders to your knees. Hold this position for a few seconds before slowly lowering your hips back down. To effectively engage your core and glutes, aim to repeat this movement for 2 to 3 sets of 10 to 15 repetitions.
2. Side-Lying Straight Leg Raises
The exercise targets the outer hip muscles, which play a crucial role in stabilizing the hip joint. This stability is essential for maintaining proper movement patterns and preventing injuries.
To perform the exercise:
Lie on one side with your legs straight and stacked together. Gently lift the top leg to a 45-degree angle, ensuring that the leg remains straight throughout the movement. After reaching the peak of the lift, lower the leg back down in a controlled manner. Aim to complete 2–3 sets of 10–15 repetitions on each side to engage the targeted muscles effectively
3. Clamshell
This exercise targets the glutes, enhancing strength and tone. Additionally, it contributes to improved hip stability, which is crucial for overall movement and balance.
To perform the exercise:
Start by lying on your side with your knees bent at a 90-degree angle. Ensure your feet are together, and lift your top knee while keeping your hips aligned and stacked. Focus on lowering the knee back down slowly to maintain control throughout the movement. Aim to complete 2 to 3 sets of 15 repetitions on each side for an effective workout.
4. Chair Squat
This exercise strengthens the lower body and enhances overall balance. This exercise is beneficial for improving stability and coordination.
To perform the exercise:
Stand with your feet hip-width apart in front of a chair. Lower your body as if sitting back in the chair, ensuring your weight remains on your heels. Then, rise back up to a standing position. Aim to complete 2–3 sets of 10–15 repetitions.
5. Fire Hydrant
This exercise engages the glute muscles. It also targets the outer hip muscles.
To perform the exercise:
Begin on all fours with your hands placed directly under your shoulders and your knees beneath your hips. From this starting position, lift one knee to the side while keeping it bent, engaging your core for stability. Once you’ve raised your knee, lower it back down in a controlled manner. Aim to complete 2 to 3 sets of 15 repetitions on each side to target your glutes and strengthen your hip muscles effectively.
6. Side Plank
This exercise improves core stability. It also supports proper hip alignment.
To perform the exercise:
Start by lying on your side and propping yourself on one elbow for support. Next, lift your hips off the ground to create a straight line from your shoulders to your feet. Hold this position for 15 to 30 seconds, focusing on maintaining good form, then gently lower your hips back to the ground. Aim to complete 2 to 3 sets on each side to engage your core and strengthen your oblique muscles effectively.
7. Isometric Hip Abduction
The exercise strengthens the muscles that stabilize the hips. This improvement helps with balance and overall lower body support.
To perform the exercise:
Stand next to a wall and press the outer leg against it without moving. Hold the position for 10–15 seconds. Repeat 2–3 sets per side.
8. Standing Hip Abduction
This exercise improves the strength of the hips. It also enhances hip stability.
To perform the exercise:
Begin by standing with your feet hip-width apart while holding onto a chair or wall for balance. Lift one leg to the side, ensuring it remains straight throughout the movement. Once you’ve lifted the leg, slowly lower it back to the starting position. Aim to complete 2–3 sets of 10–15 repetitions on each side for a balanced workout that strengthens your legs and enhances stability.
9. Wall Squat with a Ball
This exercise focuses on strengthening the hips and thighs. It also engages the core muscles for better stability.
To perform the exercise:
Place a stability ball against a wall and lean your back against it. Lower your body into a squat, ensuring your weight is distributed on your heels. After reaching the squat position, return to a standing position. Aim to complete 2 to 3 sets, each with 10 to 12 repetitions.
10. Prone Hip Extension
This exercise targets the glute muscles and hamstrings. It is designed to strengthen and tone these areas effectively.
To perform the exercise:
Lie face down with your legs straight. Lift one leg off the ground while keeping it straight, then slowly lower it back. Aim to complete 2 to 3 sets of 10 repetitions for each leg.
How Long Does It Take to Recover from Hip Bursitis?
Recovery times vary based on the severity of the condition and how consistently you follow a physical therapy regimen. Mild cases may improve within a few weeks, while more severe cases may take several months. Targeted strengthening programs lasting at least three months often show moderate improvements in patient-reported function.
Conclusion
Hip bursitis can be a debilitating condition, but with the right physical therapy approach, relief is within reach. By engaging in regular exercises and following the guidance of a physical therapist, you can manage pain, improve hip strength, and regain mobility. Consistency is key; each exercise is a step toward better hip health.
FAQs
Can physical therapy exercises fully relieve hip bursitis pain?
Physical therapy can significantly reduce pain and improve function, but complete relief may depend on individual factors, such as the severity of the bursitis and adherence to the exercise plan.
Are there specific exercises I should avoid with hip bursitis?
High-impact activities, like running or jumping, can aggravate bursitis symptoms. Consult a physical therapist to avoid exercises that could worsen the condition.
Is it safe to do hip bursitis exercises at home?
Yes, many exercises for hip bursitis are safe to perform at home. However, it’s best to start under the supervision of a physical therapist to ensure correct form and prevent further injury.
