5 hip bursitis exercises physical therapists commonly recommend

Hip bursitis symptoms can interrupt your routine, but a thoughtful exercise program may help everyday movement feel more manageable. At Performance Rehab, our team provides physical therapy for people with a wide range of health conditions, including bursitis. In this article, we'll provide a brief overview of this injury and detail five hip bursitis exercises that may be part of your PT treatment plan.

What is hip bursitis?

Hip bursitis occurs when one of the bursae around your hip becomes inflamed or irritated. These are the small, fluid-filled sacs that reduce friction between your bones and soft tissues. Your hips have several bursae. The one most often linked to pain sits on the outside of your hip near your greater trochanter — the bony point at your upper thigh.

Common symptoms of hip bursitis include sharp or intense pain that may turn into more of a dull ache. You might also find it hard to do the following:

• Lie on the affected side

• Get up from a chair

• Take longer walks or go for a run

• Lift your leg out to the side

• Sit with crossed legs

• Climb stairs

A hip injury like this could also involve other muscles and tissues. An evaluation can help you understand your condition and learn what exercises or treatments may be the most appropriate for you.

5 hip bursitis exercises a physical therapist may recommend

Your hip rehabilitation program may include several exercises that target your gluteal, hip, core and thigh muscles. It may also include stretches designed to help with joint mobility. Here are five common recommendations: 

1. Isometric hip abductions

Lie on your back with your knees bent and place a resistance band around your thighs. Gently press your knees outward into the band without allowing them to move far apart. Hold this contraction, relax slowly and repeat.

This exercise activates your abductor muscles while limiting hip movement. A physical therapist may suggest this exercise during the early stages of rehabilitation when larger movements feel too uncomfortable.

2. Bridges

Lie on your back with your knees bent and feet flat. Gently tighten your abdominal muscles, squeeze your buttocks and lift your hips off the surface. Keep your pelvis level, then lower slowly with control.

Bridges are designed to strengthen your gluteal and pelvic muscles. Your provider may eventually recommend progressing this exercise by changing your foot position or placing more weight on one leg.

3. Clamshells

Lie on the unaffected side with your hips and knees bent. Raise your top knee, but keep your feet together (like a clamshell). Lower slowly, and repeat.

Clamshells target the muscles that control your pelvis and thigh. If lying on your side is uncomfortable, your physical therapist may offer another variation.

4. Squats

Stand with your feet about hip-width apart. Push your hips back and bend your knees as though you're about to sit in a chair. Hold this pose briefly, return to standing and repeat.

A squat helps strengthen your hips and legs for activities like sitting, standing and climbing stairs. This exercise can be done while holding onto the back of a chair for support. Your physical therapist may suggest adjusting the depth if a full squat increases your symptoms.

5. Step-ups

Place one foot on a low step, and shift your weight onto that leg. Step up while keeping your pelvis level and your knee aligned over your foot. Step down with control, and repeat.

Step-ups may help strengthen your hip while practicing a movement used for climbing stairs and other daily tasks. Your physical therapist may suggest beginning with a low step and increasing the height or resistance over time.

What determines the best exercises for hip bursitis

The most useful exercises can differ based on what's causing your symptoms. One person may benefit from strengthening the muscles that support their hips. Another person may benefit from targeted stretches that promote better hip mobility. Before deciding which is best, your physical therapist assesses several aspects, such as:

• Where you feel pain and which movements trigger it

• Your range of motion, hip strength and balance

• How your pelvis and legs move while walking, squatting or climbing stairs

• Recent changes in your activity, training volume or daily routines

An evaluation may help identify what exercises are appropriate, which daily activities to modify and how your exercise program should progress throughout treatment.

Tips for safer, more effective hip exercises

Consistency matters, but more isn't always better. Your therapist may ask you to begin with easier movements and increase those levels based on your response. Keep these helpful guidelines in mind:

• Focus on slow, controlled movements — Greater momentum can reduce muscle control and make it harder to judge your symptoms.

• Stay within a comfortable range — A smaller motion is typically a better starting point than forcing full range of motion.

• Track your response — Note how your hip feels during exercise, later that day and the next morning.

• Change one factor at a time — Increase your repetitions, resistance or range gradually rather than all at once.

• Modify painful habits — Temporarily reduce hills, long walks or side-lying pressure if they repeatedly trigger your symptoms.

Many hip bursitis exercises might be useful, but the best conditioning program depends on what's behind your symptoms. Serving patients across the Kansas City area, Performance Rehab’s physical therapists can help you understand your pain and create a plan that fits your goals. Request an appointment today.

FAQs about hip bursitis exercises

Which hip bursitis exercises should I start with?

The best starting exercises depend on your symptoms and current strength. Your physical therapist may suggest beginning with gentle isometric exercises if larger movements feel uncomfortable.

How often should I perform hip exercises?

Frequency depends on the exercise, your symptoms and your PT treatment plan. Some exercises are performed daily, while others may require more recovery time.

Should doing hip exercises hurt?

You may feel mild muscle effort, but sharp or increasing pain is usually a reason to stop. Tell your physical therapist if your symptoms feel worse after exercising.

When should I add a resistance band?

A resistance band may be appropriate once you can perform the movement with good control and without a meaningful increase in your symptoms. Add resistance gradually.

How do I know if a hip exercise is too difficult for me?

An exercise may be too difficult if you can't maintain control, your pain rises sharply or your symptoms are noticeably worse afterward. Reducing your range of motion, resistance level or repetitions may help.

Can walking make hip bursitis worse?

Yes, walking may increase your symptoms, especially if the distance, speed or terrain exceeds what your hip can currently tolerate. Temporary changes may help you stay active without aggravating the area.

Is hip bursitis the same as greater trochanteric pain syndrome (GTPS)?

Not exactly. Hip bursitis specifically refers to the irritation of a bursa on your hip. GTPS is an umbrella term for conditions that lead to pain around the outer hip area. It may involve one or more structures, including the bursa, gluteal tendons and nearby tissues.

Can hip pain come from my lower back?

Yes, some lower back or nerve-related problems can produce hip pain. A clinical evaluation can help identify which areas may be involved.

How long does hip bursitis take to improve?

Recovery times can vary based on your symptoms, activity demands, overall health and other factors. Your physical therapist will monitor your response and adjust your care plan accordingly.

Is imaging necessary to diagnose outer hip pain?

Not necessarily. A healthcare professional may recommend an X-ray, MRI or another test if your history, symptoms or examination suggests it would provide useful information.