Hip bursitis can cause discomfort and pain that can impact your daily life. However, there are some things that can be done to lessen the pain. One of these includes exercises that can decrease the problem. For 6 of the best exercises for hip bursitis, continue reading.
There are several exercises for hip bursitis owing to the fact that it is quite a common condition, particularly among runners. In this condition, fluid-filled sacs that are situated within your hip joints tend to become inflamed.
Hip bursitis generally occurs due to over-exercising, which leads to wear and tear of the hip joints over a period of time, especially when accompanied by poor form along with lifting heavier weights. Exercises for hip bursitis will help in alleviating pain by strengthening your hip muscles and stabilizing your hips.
Best Exercises for Hip Bursitis
1. Glute Bridges
Glute bridges are the best exercises for hip bursitis as it will boost the health of your hip joints by working on your quadriceps, hamstrings, glutes, and hip flexors. This exercise will also help in building the strength of the glute muscles.
Here’s how to do a glute bridge:
- Begin this exercise in a straight lying down position with your feet and back pressed onto the ground.
- Your knees should be bent with your feet positioned close to your bottoms.
- Keep your palms pressed to the sides for the overall greater support.
- Raise your hips upwards so that your body from knees to shoulders is in a straight line.
- Hold before gently releasing.
2. Lying Lateral Leg Raises
This is also a highly effective exercise for hip bursitis, which will help in building the strength and stability of side-to-side movement of the legs, an aspect that may often be neglected in your workout routine.
Here’s how to do lying lateral leg raises:
- Start this exercise by lying down on the ground on left side of your body with the same hand extended for increased balance of the body.
- Next, raise your right leg upwards as much as you can for a greater range of motion before bringing it back to the initial position in a controlled movement. Repeat.
- Continue on the alternate side.
3. Clamshells
Clamshell exercises are also dynamic exercises for hip bursitis that will tone your inner thighs and strengthen your hip muscles. This exercise is especially for runners.
Here’s how to do the clamshell exercise:
- Lie down on one side of your body with your knees angled at forty-five degrees and legs stacked over one another.
- You can position your head on your lower arm with your hipbones stacked above one another.
- Drive your navel to your spine with engaged abdominal muscles.
- Raise your upper knee as much as you can while keeping a straight posture of your body and feet close to one another.
- Hold before returning to its original position. Repeat.
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Original article published on sportskeeda.com
