Two stretches that can target hip bursitis pain

Hip Bursitis Pain

You wake up in the morning, and as soon as you start to move, you feel it again: a burning pain and tenderness in your hip. If this sounds like what you’re dealing with, it’s likely that you have a condition called hip bursitis. This is when pillowlike structures in the hip called bursae become irritated and inflamed. In many cases, the irritation can be caused by overly tight hip, buttock and upper thigh muscles. There are two stretches that can reduce tightness in these areas, which in turn can help reduce your hip bursitis pain. 

1.   Gluteal stretch

The gluteal, or buttock, muscles have a lot to do with moving the hip joint, and when they’re too tight, it can irritate bursae and lead to hip bursitis pain. To counteract the tightness and pain, a physical therapist may show you how to do an exercise called the gluteal stretch. 

To do this exercise, you’ll start by lying down on the floor on your back, and you’ll want to rest both feet flat on the floor so that your knees are slightly bent. If lying directly on the floor isn’t comfortable, you can lie on a yoga or exercise mat. Once you’re lying in the starting position, lift your right leg and place your right ankle on your left knee. Then, clasp your hands behind your left thigh and pull your left leg toward your chest until you feel a stretch in the right hip and buttock. Hold the stretch for about 20 to 30 seconds, and then you should return to the start position. Repeat the steps to stretch the other hip and buttock, and you’ll want to continue repeating the steps until you’ve done the stretch three times on each side. 

2.   Standing iliotibial band stretch

Another structure that can cause hip bursitis pain when it’s tight is the iliotibial (IT) band. This is a long ribbon of connective tissue, and it runs from the top rear of the pelvis, across the hip and down the outside of the thigh to the knee. If the IT band is too tight, it rubs harder on the hip bursa, and this can lead to bursa irritation and pain. Physical therapists can help you relieve tightness in this structure by helping you learn the standing IT band stretch. 

The starting position for this stretch requires that you stand up straight with your feet close together, and you’ll want to be in an area that has enough room for you to bend forward. From the starting position, cross your right ankle over your left ankle. Then, bend forward from the waist and reach down toward the inside of your left foot until you feel a stretch in your right hip. Try to keep your knees straight as you stretch. Hold the stretch for 15 to 30 seconds, and return to the start position once this time is up. You should try to repeat the stretch on each side until you’ve reached three repetitions per side, and you can do this stretch throughout the day if your pain increases. 

Holland Physical Therapy offers treatment plans for hip bursitis pain

People with hip bursitis pain in Holland, Michigan, can find treatment at Holland Physical Therapy. Our team offers complimentary screenings intended to reveal the root cause of your pain. Using this information, we’ll build you a personalized therapy plan, and your plan may include therapy techniques such as: 

Take the next step to get our help with your hip bursitis pain. Contact our team today for more information or to schedule an initial appointment.