Hip Bursitis: Exercises

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Your Care Instructions

Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you start to have pain.

Your doctor or physiotherapist will tell you when you can start these exercises and which ones will work best for you.

How to do the exercises

Hip rotator stretch

Picture of the  hip rotator stretch
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slide 1 of 4, Hip rotator stretch,
  1. Lie on your back with both knees bent and your feet flat on the floor.
  2. Put the ankle of your affected leg on your opposite thigh near your knee.
  3. Use your hand to gently push your knee away from your body until you feel a gentle stretch around your hip.
  4. Hold the stretch for 15 to 30 seconds.
  5. Repeat 2 to 4 times.
  6. Repeat steps 1 through 5, but this time use your hand to gently pull your knee toward your opposite shoulder.

Iliotibial band stretch

Picture of  the iliotibial band  stretch
slide 2 of 4
slide 2 of 4, Iliotibial band stretch,
  1. Lean sideways against a wall. If you are not steady on your feet, hold on to a chair or counter.
  2. Stand on the leg with the affected hip, with that leg close to the wall. Then cross your other leg in front of it.
  3. Let your affected hip drop out to the side of your body and against wall. Then lean away from your affected hip until you feel a stretch.
  4. Hold the stretch for 15 to 30 seconds.
  5. Repeat 2 to 4 times.

Straight-leg raises to the outside

Picture of the straight-leg raise exercise
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slide 3 of 4, Straight-leg raises to the outside,
  1. Lie on your side, with your affected hip on top.
  2. Tighten the front thigh muscles of your top leg to keep your knee straight.
  3. Keep your hip and your leg straight in line with the rest of your body, and keep your knee pointing forward. Do not drop your hip back.
  4. Lift your top leg straight up toward the ceiling, about 30 centimetres off the floor. Hold for about 6 seconds, then slowly lower your leg.
  5. Repeat 8 to 12 times.

Clamshell

Picture of  the clamshell exercise
slide 4 of 4
slide 4 of 4, Clamshell,
  1. Lie on your side, with your affected hip on top and your head propped on a pillow. Keep your feet and knees together and your knees bent.
  2. Raise your top knee, but keep your feet together. Do not let your hips roll back. Your legs should open up like a clamshell.
  3. Hold for 6 seconds.
  4. Slowly lower your knee back down. Rest for 10 seconds.
  5. Repeat 8 to 12 times.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse call line if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

Where can you learn more?

Go to http://www.healthwise.net/ed

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Current as of: May 23, 2016