Hip bursitis is commonly caused by limited hip range of motion and weakness. These deficits can lead to mechanical faults during functional movements including walking, running, and squatting which can lead to irritation of the bursa. This can be further exacerbated with repetitive or strenuous movements that put a greater stress on structures surrounding the hip, such as running or cycling.
how physical therapy can help:
Physical therapy is an effective treatment for hip bursitis. A physical therapist can help reduce pain and inflammation, improve range of motion, and strengthen the muscles around the hip joint. They can also provide guidance on how to modify activities to reduce the risk of further injury or flare-ups. With the help of a physical therapist, you can get back to doing the activities you love without pain or discomfort.
exercises that may help reduce pain:
If you experience more pain with these exercises, hold off from that particular movement.
Couch Stretch – The Couch Stretch targets tight quadriceps and hip flexors, which can contribute to hip bursitis. It is recommended to perform this stretch for 2 minutes on each side, repeating 1-2 times a day, to maximize flexibility and reduce stress on structures surrounding the hip.
Standing Glute Med Isometric – The Standing Glute Med Isometric is a therapeutic exercise targeting the gluteus medius muscle. While standing next to a wall, lift your leg up to about 90 degrees. From here, push your leg into the wall and hold for 5-10 seconds. Aim for 2-3 sets of 10-15 repetitions to strengthen the hip.
Eccentric Clam Shell – Clam shell is an exercise that works on strengthening gluteal musculature. Focusing on the eccentric, or lowering, phase of this movement can help improve the health of the tendon. Start by lying on your side with a band wrapped around your knees. While keeping heels together, elevate your top knee towards the ceiling. From here, slowly lower your knee back to the starting position. The lowering phase of the movement should last 3-5 seconds. Perform this for 3 sets of 10-15 reps. It is important to keep pain below a 3/10 with this movement.
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