Hip Bursitis Exercise

Living with and trying to do hip bursitis exercise can be a real pain in the butt!

Read on to find out the best hip bursitis exercise, as well as why you might have gotten it, and how to treat and prevent it.


Hip Bursitis may be caused by a number of things:

  • Lack of stretching

  • Bad posture

  • Incorrect or overuse of the limbs involved with the hip motion.

  • Arthritis in the joint.

  • Lack of muscle strength and mobility to support the joint.


    • Check Out Our #1 Recommended Ebook For Lasting Relief!

    Get Instant Access to Loads of Color Pictures, Postures, and Information Designed to Increase Comfort and Happiness.

    Learn to Enjoy Life Again!

    Learn More!

    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 toning exercise later.

    Treating Hip Bursitis:

  • Control the inflammation by taking an anti-inflammatory medication.

  • Rest

  • Ice the affected area

    • Once the inflammation and some of the pain has been alleviated from the area you can then begin to start exercising the hip.


    The FIRST goal to prevent hip bursitis and exercise is to stretch:

  • Increase range of motion in the joint by gentle stretching before and after exercising, especially if you are a runner.

  • The iliotibial band which runs from the hip joint along the outside of the thigh needs to be stretched properly before and after exercise.

    This muscle can be stretched by gently pulling the leg across the midline of the body at about a 45 degree angle in line with the hip joint.

    • Check out this article to learn how to stretch the IT Band.


    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.


  • 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.


    • Leave hip bursitis exercise and check out the new Pilates ebook available here. You'll find detailed descriptions and pictures to relieve and prevent hip bursitis for good!



    footer for Hip Bursitis Exercise page