How to treat lateral hip bursitis pain at home! The best stretches and exercises for outside hip pain demonstrated by a physical therapist to help you to feel better fast.
JARED’S STRETCH OUT STRAP:
WHAT IS HIP BURSITIS?
Your hip is a ball-and-socket joint. It is also the most mobile joint in the body. Because of its mobility there are many muscles that act to move and stabilize the hip joint.
A “bursa” is a fluid-filled sac that adds lubrication and decreases friction between bones and tendons. You have 2 bursa sacs in each hip to help them move easier.
Occasionally these sacs can become irritated and inflamed in a condition we refer to as “bursitis”. This is characterized by pain on the outside (lateral) part of your hip right over the large boney prominence you can feel as you press on it.
✅ HOME EXERCISES FOR HIP FLEXOR PAIN:
✅ STRETCHING ROUTINE FOR TIGHT HIPS AND LOWER BACK:
✅ 8 EXERCISES FOR STRONGER HIPS:
WHAT CAUSES HIP BURSITIS?
The two major causes of hip bursitis pain are limited mobility and weakness. Either (or both) of these conditions can result in increased pressure on the bursa sac which then causes irritation and inflammation.
HOW TO TREAT HIP BURSITIS PAIN
Lateral hip bursitis pain is most-often treated conservatively with physical therapy including stretching and exercising. Rest, ice, and anti-inflammatory medications can also help. In severe cases injections into the hip bursa area are also an effective form of treatment.
HIP BURSITIS STRETCHES AND EXERCISES
The goal of exercise when treating hip bursitis is simple… stretch the structures that are tight and strengthen the structures that are weak.
Presented in this video are the most effective exercises for stretching and strengthening your hip thereby eliminating this bursitis pain. Keep in mind that all these exercises should be performed in a pain-free condition… if any of these increase pain in your hip you should stop performing them.
1. Supine Lateral Hip Stretch (3:54)
2. Piriformis (Figure 4) Stretch (5:21)
3. Standing Hip Abductor Stretch (6:06)
4. Clamshell (7:15)
5. Sidelying Hip Abduction (8:20)
6. Straight Leg Raise (9:20)
7. Bridges (10:20)
There you have them! Seven of my favorite exercises that you can do right at home to minimize hip bursitis pain and discomfort.
These are the same exercises I give to my physical therapy patients on a daily basis. I know they’re incredibly effective at managing this hip pain and I hope you find them effective as well.
Thanks so much for watching! Be sure to LIKE, SUBSCRIBE, COMMENT, and SHARE and I’ll be back again soon with a new video.