Living with and trying to do hip bursitis exercise can be a real pain in the butt!
What is Hip Bursitis?
The bursa of the hip is a small fluid filled sac with lubricant that protects and aids in the gliding motion at the hip. If this sac is aggravated by some of the above conditions acting on the bursa it will become inflamed and may cause you pain.
If you do have hip bursitis and exercise, even with the pain, it may be time for you to change your thinking.
First, treat the hip bursitis and then worry about doing hip strengthening exercise or hip bursitis exercise later.
Treating Hip Bursitis:
The SECOND goal for hip bursitis exercise is using the Pilates Principles:
Pilates exercises help to stretch and strengthen the muscles of the hip and upper leg while stabilizing the pelvis and core.
The Pilates Leg Circles have effectively helped some of my clients to stabilize the pelvis and strengthen the surrounding hip muscles.
Begin with the modified leg circles (bent knee or by using a stretch band) until you have no pain and then progress to the extended leg.
Repeat the circles each direction for 6-8 repetitions.
Pilates Side Kicks are also a great way to strengthen the hip muscles and support the pelvis.
These should also be done in a pain free range of motion to keep your hip bursitis at bay.
Pad your hips as much as you need to
when lying on your side to make the exercise more comfortable to do.
Also, side lying hip abduction work on the Reformer shown to the right is effective at strengthening these muscles that support the hip joint and a great way to do hip bursitis exercise to ward off the pain in the future.
The Pilates Reformer machine also gives you a stable surface to push off from and may be more comfortable to begin with than the open chain side kick exercises.