The following is a list of exercises that will help diminish hip bursitis pain.
Lie down on your back and keep your legs in a straight position.
Now stiffen the muscles of the upper portion of the impacted thigh.
Then gradually raise that leg 6"-8" above the floor.
While raising the leg, be certain to keep the upper thigh muscles tightened. Hold for 10 seconds.
Then slowly bring down the leg on the floor.
Repeat this step 10 times. 3 sets.
Cross Leg Pull:
Be seated on a chair and cross the bursitis affected leg over the other.
Pull the affected leg to the other side while keeping your knee there.
Keep your buttocks flat while pulling the leg (You will feel the muscle pulling in the hip area).
Hold the knee for 5-10 seconds. Repeat 10 times. 3 sets.
Stand upright with your back facing the wall.
Place an exercise ball behind your lower back and lean against the wall.
While keeping your body upright, slowly squat down until your thighs are parallel to the floor.
Hold this pose for ten seconds. Return to up and slide up on the wall.
Repeat this step 10 times, 3 sets.
Take notice to how your body is experiencing throughout the exercise. It is important to remain within a range of motion that does not strain the affected area. The goal is NOT to push the muscle through the pain. You will become more flexible in time. Upon finishing the set of exercises, it is recommended that you apply a cold pack to the hip for approximately five minutes. Icing the hip after exercise will help decrease swelling and relieve the pain caused by bursitis.Engage in these exercises only when you have successfully overcome the initial tenderness and swelling that results from hip bursitis.