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What is Bursitis of the Hip? 6 Best Exercises for Hip Bursitis

Want to know everything about Hip Bursitis? Find out information about hip bursitis, its causes, symptoms, tips, and the 6 best exercises to relieve the pain.

Rosie Ford
What is Bursitis of the Hip? 6 Best Exercises for Hip Bursitis
Table Of Contents

Imagine going about your day when suddenly you feel a sharp pain in your hip. You try to ignore it, but it gets worse with each step you take. Finally, you give in and see a doctor. After a thorough examination, they tell you that you have trochanteric bursitis: inflammation of the bursa (fluid-filled sac near a joint) in the hip called the greater trochanter.

In other words, your hip is hurting because there's extra fluid in the joint, which irritates the surrounding tissue. Trochanteric bursitis is a germ that causes hip pain, but thankfully, treatment options are available. With rest, ice, physical therapy, and exercises, you can reduce the inflammation and return to your normal life.

Here are some stretches and exercises that can help you reduce the inflammation, and you will be in absolute peace.

What is Bursitis of the Hip?

Bursitis of the hip is a state that can form pain and inflammation in the hip joint. It occurs when the bursa, a small fluid-filled sac that covers the joint, becomes irritated or inflamed. Various things, including repetitive motions, trauma, or arthritis, can cause hip bursitis. The condition is often painful and can make it difficult to move the hip.

Normally they help everything glide smoothly over bone, but when they become swollen, the area around them is tender and painful. Trochanteric bursitis is especially common in runners because the repeated impact can irritate the bursae. So if you're starting to feel a pain in your hip, slow down and take a break. It could be the beginning of a very unpleasant injury.

Symptoms of Bursitis of the Hip

There's nothing quite like the sharp pain of hip bursitis to wake you up at midnight. It's a frustrating condition that can make it difficult to walk, sit, or even stand for long periods.

The most common symptom is pain in the hip or buttocks that worsens with activities such as walking or climbing stairs. Other symptoms may include stiffness, swelling, and tenderness when touching the affected area.

What Causes Hip Bursitis Pain?

There are plenty of things that can cause hip bursitis pain. Some of them include:

  • Joint pain
  • Excessive movement or vigorous activities
  • Swelling, redness, or rash in the area
  • Fever
  • A problem in performing actions
  • Previous surgeries
  • Wrong posture
  • Bacterial infection
  • Other diseases or illnesses

Getting out of this pain can happen easily with the right treatment, exercise, and medically advised solution. Here are some exercises that will help you feel relieved from the pain and improve your condition.

The Most Effective Hip Bursitis Stretches and Exercises

The happy news is that there is no need to join a special class or gym — these exercises can be performed easily in your home. Before beginning any exercise or stretch, it is important to consult with your physician or physical therapist to ensure that you are doing the exercises safely and effectively. You will be on your way to a pain-free life with their guidance.

1. Clamshell

Try the clamshell exercise if you're looking for a workout that will get your hips moving. This simple movement helps stretch and strengthen the muscles around the hip, which can help to prevent bursitis. This simple movement can be done with or without resistance and can be performed either lying down or standing up.

How to Do It?

  • Lie on your side with the hip on top and put a cushion under the head for support. Hold yourself stable with arms, legs, or other body parts.
  • Close your legs together, and bend the knees
  • Keep your feet together and point the tip of one knee until it's about 8-10 inches away. Make sure not to let any weight come off that hip, or else poor posture will take over.
  • Keep your leg up for 6 seconds and slowly.
  • Hold your leg in the raised position and slowly lower it 6 times.
  • Rest for 10 seconds and then repeat 8 times.

2. Straight Leg Raises

The straight leg raise exercise is a simple and effective way to stretch the muscles and tendons around the hip. It can also help strengthen the muscles that support the hip joint. For people with hip bursitis, this exercise can help to reduce pain and inflammation.

How to Do It?

  • Lie on your side with the hip on top and support your head with a cushion to balance yourself.
  • Keep your knee straight by tightening the muscles in that leg.
  • Raise your leg until your foot maintains a distance of 12 inches from the floor. Keep your hip and leg aligned with the rest of your body, and don't turn towards your back.
  • Hold your leg in the raised position for 6 seconds and slowly lower your leg.
  • Repeat the move 8 to 12 times.

3. Hip Bridges

Hip bridges engage the glutes, hamstrings, and quadriceps. These muscles support hip joints, making this exercise perfect for strengthening your backside.

How to Do It?

  • Lie flat on a mat and keep your feet close to the ground. Keep your feet close to the bottom, and your legs bent.
  • With your weight driven through heels, drive up to elevate hips, so they’re in line with shoulders and knees.
  • It produces an upward driving motion in the glutes and hamstrings
  • Then, slowly bring your hips back to the ground.
  • Do 5 sets of 20 repetitions.

4. Hip Rotator Stretch

A hip rotator stretch is one of the best exercises to improve your hip mobility. This stretch helps loosen up the muscles and tendons around the hip joint, which can become tight from sitting for long periods.

How to Do It?

  • Start by lying flat on your back. Keep both your knees bent and feet flat on the ground.
  • Keep the ankle of the infected leg on the other thigh close to the knee.
  • Push the knee away slowly with your hand till you feel the stretch in the front of the hip.
  • The stretch must last for 15 to 30 seconds.
  • Repeat the move 2 to 4 times.
  • Repeat the steps till the 5th time; while performing the 3rd step, pull your knee towards your other shoulder slowly and feel the stretch at the back of your hip.

5. Iliotibial Band Stretch

The iliotibial band stretch is a great way to reduce tightness and pain in your hip and help you feel relieved again.

How to Do It?

  • Start with standing against a wall; your affected hip should be placed against the wall. You can also do this with the help of a chair’s support.
  • Put all your body weight on the affected hip and cross the leg over the affected one.
  • Next, raise the arm of the same affected side, right above the head.
  • Push yourself away from the wall, keeping only the affected hip pressed with it, and feel the stretch.
  • Continue the stretch for 15 to 30 seconds and repeat it 2 to 4 times.

6. Yoga Squat

The yoga squat is a fundamental pose in many styles of yoga. Also known as malasana, the yoga squat opens the hips and lengthens the spine. It is often used as a transition between standing and seated poses and can be incorporated into sun salutations and other flowing sequences.

How to Do It?

  • Stand with your feet, your shoulder width apart, and drop down your hip to the ground.
  • Then extend your arm in front of you and make the prayer pose.
  • Breathe with the movement and use your elbows to press the thigh apart gently.
  • Repeat.

Tips to Prevent Hip Bursitis

Here are some tips to prevent hip bursitis and stay pain-free.

  • Refrain from performing excessively vigorous activities.
  • Strengthen your legs and keep your hips flexible.
  • Keep your body in shape and have a healthy weight.
  • Follow sports guidelines before performing any activity
  • Maintain a good posture
  • Work according to the body's commands and avoid pain.


1. What are the symptoms of hip bursitis?

Symptoms of hip bursitis can include pain, tenderness, and stiffness in the hip area. The pain may worsen when you move your hip or put weight on it. Your range of motion may also be limited. Bursitis often develops due to overuse or repetitive motions, but an injury can also cause it.

2. How to heal hip bursitis quickly?

There are several simple things you can do to heal hip bursitis quickly. First, rest your hip as much as possible and avoid any activities that aggravate the pain. Second, apply ice to the area for 20 minutes several times a day.

Third, take over-the-counter anti-inflammatory medication to help reduce swelling. Fourth, try physical therapy exercises that stretch and strengthen the muscles around your hip. Finally, if the pain persists, consult your doctor about other treatment options, such as corticosteroid injections or surgery.

3. What causes hip bursitis?

The most common symptom of bursitis is pain, ranging from a dull ache to sharp, shooting pains. Other symptoms include swelling, redness, and warmth in the affected area. If you suspect you have bursitis, it's best to see a doctor for a diagnosis. In the meantime, try icing the area and avoid any activities that aggravate the pain.

4. How long does hip bursitis last?

The duration of hip bursitis can vary greatly from person to person, and it often depends on the condition's underlying cause. For instance, an injury or overuse is more likely to result in a longer recovery than bursitis caused by arthritis. However, some treatments can help reduce inflammation and speed up healing. If you're dealing with hip bursitis, consult your doctor about developing a treatment plan.

The Bottom Line

Hip Bursitis is the inflammation of a fluid-filled sac (bursa) that lies over the hip joint. The bursa acts as a cushion between the joint and the surrounding tissue. Hip bursitis is usually caused by repetitive movements or direct trauma to the area. Symptoms include pain and tenderness around the hip, groin, or buttocks. The pain may worsen with activity or at night. Follow the tips and solutions discussed in this article to help prevent inflammation and relieve the pain.

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Rosie Ford

Rosie began her career in communications as a writer and later as a communications coordinator for renowned university of South Carolina. She is also trained in the field of article writing specially related to fitness and yoga.

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