Hip bursitis exercises, including stretches and strengthening movements, are recommended to recover from the condition. Stretches improve flexibility, while strengthening exercises tone and build support for the hip joint. A progressive exercise program with a physical therapist is typically recommended.
In addition to initial treatments such as ice and rest, there are several types of hip bursitis exercises often recommended to help sufferers recover. These exercises are often needed to stretch, tone, and build strength in the hips. Stretches targeting the hips bring back flexibility that may be lost to bursitis. Strengthening and stabilizing exercises are therefore needed to provide support to the hip.
Movements designed to stretch muscles and tendons are very important exercises for hip bursitis. There are several types of stretches that can help your hips regain their range of motion, as well as warm them up for strengthening exercises. An example of these types of stretches would be lying down, crossing the leg on the injured side over the opposite knee and then pulling the legs towards the chest. Another is to sit with one leg extended and the leg on the injured side bent at the knee and crossed over it, then turn the upper body to look over the shoulder from the injured side.
Hip bursitis exercises that tone and strengthen the muscles that support the joint are also key to relieving the condition; strong abdominal, hip and thigh muscles help maintain stability, which can minimize the chance of recurrence. In cases where posture issues due to misalignment of the pelvis or legs have caused the problem, some muscles may be strong while others are weak, causing a hip support imbalance that needs to be corrected. Lie on your unaffected side and do push-ups with the injured leg, with the knee bent or extended, targeting the appropriate muscles. Some Pilates moves such as leg twists and side kicks are also considered very good for strengthening these areas.
A strengthening exercise program for hip bursitis will typically be progressive, starting out light and then increasing in difficulty as the hip gets stronger. Simple moves like leg raises, in which you lie on your back with your legs extended, lift them several inches off the floor, and hold them there, are effective for targeting key muscle groups. Weights and machines designed to offer resistance training can be used. Also very important are movements that simulate normal daily activities such as squats and climbing stairs. Patients will typically work with a physical therapist, who will evaluate progress and help the person gain at an appropriate pace.
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