Hip bursitis is inflammation of the small bursae; fluid-filled sacs cushion the bones, tendons, and muscles around the hip joint. It is a common condition that can cause pain and stiffness in the hip.
Often, we don't realize that our movements and exercises are causing our hip pain and slowing down recovery. You can prevent chronic hip pain by learning which hip bursitis exercises should be avoided.
Exercises and Activities to Avoid
Although none of these activities are prohibited, they can be very aggravating. These exercises can increase pain and swelling and cause further tissue damage. Until your hip symptoms improve or disappear entirely, you should avoid them. You can then gradually return to these moves with caution and awareness.
Running
Running, which is repetitive and high-impact, can quickly cause hip pain. It is better to avoid high-impact movements like jumping or jogging until you feel better. Poor running form can also contribute to hip bursitis.
Taking a break for a few weeks while you assess your condition can be beneficial. You can instead try some short bouts of aqua jogging or walking for regular exercise.
Cycling
Your hip joint can be seriously affected by the forward-bending position you adopt while stationary or outdoor biking. Repetitive cycling can put a lot of pressure on your hip joint, making you feel sorer. You can also try a stationary recumbent bicycle with no adverse effects to get out on a ride.
Cardio Exercise Machines
Your hip problems can be perpetuated by stationary exercise equipment such as treadmills, ellipticals, and stair climbers. The repetitive hip flexion motions while in a weight-bearing position can do more harm than good since they rub on the inflamed hip bursa when your hip bends or extends. It can lead to overuse and needing more time for healing.
Alternatively, To increase your heart rate, you can also try a low-impact HIT workout, seated exercise, or a floor mat core workout.
Deep Squats
The bursae can be quickly aggravated by excessive pressure applied to the hips when you bring your hips into a wide range of motion. This position rubs directly on the trochanteric bursae. Modify it to a mini-squat. Bridges, planks, and clamshells are all options that can significantly strengthen your hips.
Weight-Bearing Exercise
You should avoid weight-bearing exercises when standing and putting pressure on your spine or lower body. Weight-bearing exercises are only possible to avoid if you have been given a cane and crutches.
However, you mustn't stand for too long while you heal. A single-leg stance can cause significant discomfort as it transfers all your weight onto your sore hip. Alternately, you can do mat exercises on the ground or aqua exercises.
Here are some exercises that are generally safe for people with hip bursitis:
- Walking. Walking is a good way to get exercise without putting too much stress on the hip joint.
- Swimming. Swimming is a low-impact exercise that is easy on the joints.
- Biking. Biking is another low-impact exercise that is easy on the joints.
- Yoga. Yoga can help to improve flexibility and range of motion in the hip joint.
- Pilates. Pilates is another low-impact exercise that can help strengthen the hip joint muscles.
Gradually increase workout intensity and duration as hip bursitis improves. Stop and rest if experiencing pain.
How to Prevent Hip Bursitis While Exercising
There are simple ways to reduce the severity and aggravation of hip bursitis. These tips will help you feel your best and speed up your recovery. These are some exercises to help prevent unnecessary pain:
- To maximize healing, you can incorporate other treatment options for hip bursitis into your daily life, such as heat with Sacksythyme's Microwaveable heating pad, Cold therapy with a cold pack, and soft tissue massage.
- Strengthen your lower back.
- Regular strengthening exercises will keep the core strong, especially the gluteal and hip and gluteal muscles, coordinated.
- As discussed above, avoid repetitive movements (especially in weight-bearing).
- To promote flexibility and blood circulation, stretch the hips before and during exercise. Focus on the glutes and iliotibial bands, hip flexors, and hamstrings.
- Hip alignment is essential for reducing strain on surrounding tissues. Keep your hips level (waistband parallel to the floor) while standing or balancing.
- Consider a crutch or cane to support you if you're limping.
- Shoes that support your feet and lower back should be chosen.
- Consider a weight-loss program to reduce strain on your hips if you're overweight.
- Consider starting physical therapy if you need help figuring out where to begin.
Knowing How to Stay Safe During Hip Exercises
It can be challenging to rest your hips when you have hip bursitis. Knowing which movements are the most irritating and how to modify them can make a big difference in your healing.
It is essential to pay attention to how your body feels during exercise. Avoid any moves that cause pain or discomfort. Contact your doctor immediately for further medical advice if symptoms persist or worsen.