5 Hip Bursitis Exercises to Avoid
Are you wondering about the hip bursitis exercises to avoid? Hip bursitis is the inflammation of the bursae, tiny fluid-filled sacs that cushion the bones, tendons, and muscles near the hip joint. To avoid exacerbating hip bursitis, it's generally advised to avoid activities and exercises that put excessive strain on the hip joint and irritate the bursae. Here are the hip bursitis exercises to avoid and trochanteric bursitis exercises to avoid with exercise.
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Exercises that involve very vigorous movement can be an aggravating factor for those with hip bursitis, a condition in which the fluid-filled sacs in the hip joint become swollen and inflamed. This can lead to pain, tenderness, and stiffness around the hip. Examples of activities that can add significant stress the hip joint include jogging, running, sprinting, jumping jacks, and high-impact aerobics.
Reducing or avoiding these exercises can help to alleviate the pain and other symptoms associated with hip bursitis. Low-impact exercises like swimming or walking are better suited for those dealing with hip pain and bursitis, as they still provide a good level of physical activity but do not involve any stressing of the joint.
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Deep squats are an important exercise for strengthening the muscles of the lower body, however, they can be bad for those who suffer from hip bursitis, a condition where the bursa in the hip joint becomes inflamed and painful due to chronic irritation.
The deep position of the squats increases pressure on the hip joint, which can exacerbate the pain associated with hip bursitis. It is therefore advised that those with bursitis should avoid performing deep squats and instead opt for partial squats or limit the range of motion with a box when performing lower body exercises.
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Lunges can be bad for those who have hip bursitis, as performing lunges can put a strain on the hip joint. It is particularly risky when taking large steps or when assuming a deep lunge position.
If you have been diagnosed with hip bursitis, then you may want to avoid doing lunges completely, or modify them in a way that reduces the strain on your affected hip. An alternative to lunges is stepping back, or doing shorter lunges which may be more tolerable due to the decreased pressure placed on the hip bursa.
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Exercising with a leg press machine, or other exercises involving pushing heavy weights with the legs, can be extremely detrimental for people with hip bursitis or other forms of inflammation. Not only can these exercises cause further aggravation, but they can also lead to uncomfortable and even painful side effects, making them a less than effective choice for those looking for an exercise that can help with their condition.
It's generally recommended for people with any type of hip inflammation to avoid these types of exercises altogether, or to use caution while performing them in order to avoid exacerbating any existing symptoms.
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High-Intensity Interval Training (HIIT) workouts are intense exercises that involve rapid and sudden movements, which can put unexpected strain on the pelvis, and may be particularly bad for individuals with hip bursitis.
As a result, activities such as burpees, squat jumps, or plyometric exercises should be done with caution and under the advice of a physical therapist or physiotherapist. If you have hip bursitis, approaching these types of exercises too aggressively can cause flare-ups and result in further joint pain.
The Best Exercises for Hip Bursitis
The best exercises for hip bursitis will depend heavily on the level of bursitis, and it's best to see a Physiotherapist first so they can see what activities would suit you. However, we usually start with adding mini powerbands around thighs and ankles to reinforce the gluteal muscles to activate and strengthen. Ideally, if we get everything else intense around your hip, there will be less load and irritation on the bursa. This includes the back, hamstring and groin.
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Stand with your feet shoulder-width apart and hands on a stable surface for support (e.g., a chair or counter). Slowly bend your knees and lower your body a few inches while keeping your back straight. Hold for a moment, then straighten your legs. Perform 10-15 repetitions.
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Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold for a few seconds, then lower your hips back down. Perform 10-15 repetitions.
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Lie on your back with your knees bent and feet flat on the floor.
Gently tilt your pelvis backward to flatten your lower back against the floor.
Then, tilt your pelvis forward to create a slight arch in your lower back.
Perform several repetitions, focusing on controlled movements.
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Literally let’s not forget everything around the Hip. There’s a good chance if you have hip bursitis you have weak adductors, hamstrings, glute max, lower back extensors. So why not strengthen anything you can that’s not painful that will support your hip once it becomes pain free? Remember don’t get tunnel vision on just your hip muscles.
Frequently Asked Questions about Hip Bursitis & Trochanteric Bursitis
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Hip bursitis, also known as trochanteric bursitis, is a condition characterized by inflammation of the bursae located near the hip joint. Bursae are small, fluid-filled sacs that act as cushions between bones, tendons, and muscles, reducing friction and allowing smooth movement of these structures.
In the case of hip bursitis, the bursae that are commonly affected are located on the outer part of the hip, specifically near the bony prominence of the greater trochanter of the femur (thigh bone). The primary bursa involved is called the trochanteric bursa.
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Repetitive stress or overuse
Activities that involve frequent bending and straightening of the hip, such as running, cycling, or stair climbing, can lead to irritation and inflammation of the bursa.
Hip injuries
Direct trauma or injury to the hip can cause bursitis.
Incorrect posture or gait
Poor alignment or biomechanics of the hip can put excessive stress on the bursa.
Rheumatoid arthritis or other inflammatory conditions
Some systemic inflammatory conditions can lead to bursitis.
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Pain on the outer side of the hip: The pain is typically localized around the greater trochanter and can sometimes radiate down the side of the thigh.
Pain worsens with activity: Activities that involve the use of the hip joint, such as walking, climbing stairs, or lying on the affected side, can exacerbate the pain.
Tenderness and swelling: The area around the greater trochanter may become tender and swollen.
Limited range of motion: The inflammation and pain may restrict the hip's full range of motion.
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Treatment of hip bursitis typically involves a combination of conservative measures, such as avoiding aggravating activities as above and taking anti-inflammatory medications. Physiotherapy is recommended to strengthen the hip muscles and improve biomechanics. In some cases, the doctor may also perform corticosteroid injections directly into the affected bursa to reduce inflammation and relieve pain.
If conservative treatments do not provide relief, or in cases of severe and persistent bursitis, the doctor may consider other options, including aspiration (fluid removal) from the bursa or, in rare cases, surgical removal of the inflamed bursa. However, surgery is generally considered a last resort when all other treatments have failed to alleviate the symptoms.
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Exercise is definitely beneficial for hip bursitis, but it's essential to approach it with caution and follow appropriate guidelines to avoid exacerbating the condition. The goal of exercise in hip bursitis is to strengthen the muscles around the hip joint, improve flexibility, and correct any biomechanical issues that may contribute to the inflammation. However, it's crucial to start with gentle exercises and avoid activities that put excessive stress on the affected bursa.
Here are some exercise guidelines for hip bursitis:
See a Physio, like the legends at Evolutio before starting any exercise program for hip bursitis. They can assess your condition, provide specific recommendations, and design an individualized exercise plan.
Focus on gentle exercises: Choose exercises that are low-impact and gentle on the hips. These may include activities like walking, swimming, or stationary cycling. Gradually increase the intensity and duration of your workouts as your symptoms improve.
Strengthening exercises: Strengthening the muscles around the hip can provide better support and stability to the joint. Focus on exercises that target the gluteal muscles, hip abductors, and core muscles. Examples include hip bridges, clamshells, side-lying leg lifts, and gentle squats.
Stretching exercises: Stretching can help improve flexibility and reduce tension around the hip joint. Perform gentle stretching exercises for the hip flexors, hamstrings, and iliotibial (IT) band.
Proper form: Pay attention to your body mechanics and form during exercises. Avoid movements that cause pain or discomfort. If you experience pain during any exercise, stop immediately and consult your healthcare professional.
Modify or avoid certain activities: High-impact activities or exercises that involve repetitive hip movements may aggravate hip bursitis. Modify or avoid these activities until the inflammation subsides and your healthcare professional gives you the green light to reintroduce them.
Warm-up and cool down: Always warm up before exercising to prepare your muscles and joints for activity. After exercising, take time to cool down and perform gentle stretches to maintain flexibility.
Rest and listen to your body: Adequate rest is essential for the healing process. If your hip is still inflamed or painful, give it time to recover before resuming exercise.
Remember, every individual's condition is unique, so it's crucial to tailor your exercise routine based on your specific needs and limitations. Always follow the guidance of your physiotherapist to ensure that you are engaging in safe and effective exercises for hip bursitis.
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Certain individuals may be more prone to developing hip bursitis due to various risk factors and lifestyle choices. Here are some groups of people who may have a higher likelihood of experiencing hip bursitis:
Athletes and active individuals: People who participate in sports or activities that involve repetitive hip movements, such as runners, cyclists, soccer players, and dancers, are at a higher risk of hip bursitis due to the constant stress placed on the hip joint and surrounding structures.
Older adults: As mentioned earlier, age is a risk factor for hip bursitis. As people age, the bursae and tendons may become less flexible and more susceptible to inflammation and injury.
Individuals with pre-existing joint conditions: Those with conditions that affect the hip joint or surrounding structures, such as osteoarthritis, rheumatoid arthritis, or gout, may have an increased risk of hip bursitis.
People with poor biomechanics or structural issues: Abnormalities in hip alignment, leg length discrepancies, or gait abnormalities can lead to increased pressure and friction on the bursae, making these individuals more prone to developing bursitis.
Sedentary individuals: Lack of regular physical activity can lead to muscle weakness and poor flexibility around the hip joint, making it more susceptible to bursitis.
Those with a history of bursitis: Individuals who have experienced bursitis in other joints, such as the shoulder or knee, may be more likely to develop hip bursitis.
Post-surgical patients: People who have undergone hip surgery or joint replacements may experience inflammation in the bursae as part of the healing process.
While these factors can increase the likelihood of hip bursitis, it's important to remember that the condition can still affect anyone, regardless of age, activity level, or health status. If you experience hip pain or suspect you may have hip bursitis, it's essential to seek evaluation and guidance from a healthcare professional to determine the appropriate course of treatment and preventive measures.
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Sure, we’d be more than happy to chat. So why not book a 15-minute telehealth assessment? That way, we can talk with you about the issue and see if we would be a good fit for you.
If not, please feel free to call us (0391003798), and we will try to help you over the phone. (if we don’t pick up, it’s because we, as a team, manage our phones.
So email us at info@evolutio.com.au or leave a message, and we’ll get back to you asap.
What aggravates trochanteric bursitis?
Mechanical stress, muscle imbalances, and inflammatory factors aggravate trochanteric bursitis. The bursa, a small fluid-filled sac near the femur’s greater trochanter, can become irritated and inflamed due to repetitive activities that stress the hip joint. Movements such as walking, running, or climbing stairs, mainly when performed excessively or incorrectly, can strain the bursa. Incorrect posture, which places uneven pressure on the hip, and direct trauma, such as a fall, can also exacerbate the condition by damaging the bursa.
Additionally, muscle imbalances around the hip, including tightness in the iliotibial band (IT band) or weakness in surrounding muscles, alter the joint mechanics, leading to increased stress on the bursa. Inflammatory conditions like rheumatoid arthritis and bone spurs near the hip joint can further aggravate trochanteric bursitis by causing continuous irritation and inflammation of the bursa. Proper diagnosis and management by healthcare professionals are crucial to address these contributing factors effectively. Treatment often involves addressing the underlying mechanical issues, managing inflammation, and sometimes, physical therapy to correct muscle imbalances and improve joint function.
Is walking good for bursitis hip?
Walking can have positive and negative effects on trochanteric bursitis, depending on the severity of the condition and the individual's tolerance level. In many cases, moderate and controlled walking can benefit trochanteric bursitis. Walking helps maintain joint mobility, prevents stiffness, and strengthens the muscles around the hip, which can contribute to better support for the joint. It also aids in maintaining overall cardiovascular health and promotes a healthy body weight, which can reduce the load on the hip joint. However, individuals with trochanteric bursitis must be mindful of their walking technique and duration. Walking excessively or with improper form can exacerbate the condition by putting excessive strain on the hip joint and irritating the inflamed bursa.
Individuals with trochanteric bursitis should consult a physical therapist to determine the appropriate walking regimen for their specific condition. The healthcare provider can provide tailored advice on the intensity, duration, and frequency of walking based on the individual's pain levels and overall health. Additionally, wearing proper footwear and using walking aids if necessary can help reduce stress on the hip joint and alleviate discomfort during walking. Moreover, incorporating stretching and strengthening exercises recommended by a physical therapist can enhance joint stability and alleviate symptoms, making walking a more manageable and beneficial activity for individuals with trochanteric bursitis.
Hip Bursitis Exercises to Avoid
Step one: Do you need to see one of our Physio’s for your hip bursitis?
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If you’ve recently hurt your hip and the bursae doing yoga with your Siamese cat, playing park kick to kick after a couple of vino’s or doing the worm at a wedding and there is specific pain in the hip, or you’ve had a scan that has revealed hip bursitis, book in and see one of our great hip specialist physio’s.
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If you’ve had a niggle for a few weeks or months in your hip, and if it hasn’t gone away or it’s getting more noticeable. Then we need to see you. These small issues can cause long-term damage to your body (and soul).
If you fit into any, or multiple categories here, continue to step two below. If you fit into all three, lorddd have mercy.
Step two: Book in
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There are two types of Initial Assessments.
A face to face 45-minute session with one of our Hip Bursitis Physiothe apistsclinic. They will talk to you, ask you questions, look at your hip, double check if you need a scan, quickly discuss the weather, palpate and feel around the hip give hands-on initial treatment (massage, dry needling ect) if they believe it will help, your Physio will diagnose the issue for you and build a plan long term to get you pain-free and firing on all cylinders. This is by far the best option if you can make it in.
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You can book here or using the button below. We have Practitioners working at varying hours. We are popular so sometimes you will have to book in advance, but if you’re in severe pain, give us a call at (03) 9100 3798, and we will try to fit you in.
Our Practitioner list is here
We have a price page here
However, Initial face-to-face Hip Bursitis Physiotherapy Assessments are $175
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By Far, the Easiest way is to Book Online via the button below. You can find a time, see the teeth of the practitioner you like, and organise the session to suit you.
If you’d like to call, you can do so on the telephone, (03) 9100 3798, although we manage our own phone. We don’t have any cold reception staff. So if we don’t pick up, it’s because we’re treating. We’ll get back to you if you leave a message.
Alternatively, if there are no times that fit you. Send us an email at info@evolutio.com.au and we’ll give you a callback asap to have a chat
Once you’ve booked in, continue to step three. If you haven’t booked, go back to step two, rinse and repeat
Step Three: Come in for your Initial Hip Bursitis Assessment
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Once you’ve booked in, you’ll receive a confirmation email. In this email, we will give you our secret location.
We’ll also send you a link where you can fill in some more information that your Practitioner will only see.
You’ll find our clinic in a set of office units on the corner of Bromham Place . From outside, there is a blue Evolutio sign outside our door.
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You’ll think you’ve walked into the set of when Harry met Sally. Our clinic waiting room is here to your left. A large wooden table that we made from reclaimed wood. Have a seat here and your Practitioner will be with you shortly.
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You can expect that you’ll feel comfortable, there might be music in the background (potentially JayZ and Xzibit if it’s friday). We are a relaxed place and team but you can expect extremely professional Physiotherapy treatment, and care with us. We are highly experienced, we know our sports, CrossFit, Olympic Lifting, Powerlifting, AFL, boche, Netball, Running, Curling ect but we don’t need to wear a white coat and talk into a dictaphone to show it.
We’ll Utilise Our 80 square metre Gym, VALD Testing Equipment, Our minds, and Moccomaster coffee machine to look after you.
Step Four: After your Session
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Elated, Ecstatic, Euphoric. In all seriousness, you should feel supported, listened to, and understood, furthermore, you should have a clear understanding of what’s happened or what is going to happen moving forward with your hip rehab.
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You’ll receive an email from your Practitioner within two days of your appointment, with a summary of the session, what they found, a diagnosis if it’s possible this early on (sometimes this is tough after one session), and a plan to get you better, with what you hip bursitis exercises to avoid and how often you will need to come in and a timeframe for when we think you will be better.
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If you have any questions at all. It’s best to email your Practitioner directly. They will help clear that up, if you weren’t happy or completely satisfied, feel free to touch base with Phill via phill@evolutio.com.au to raise any concerns you have about your session.