Working Out with Hip Bursitis: A Simple Guide to Staying Active

Working out with hip bursitis can feel tricky, but it’s possible to stay active without making the pain worse. Hip bursitis happens when the small, fluid-filled sacs (bursae) in your hip get inflamed. These sacs help cushion your joints, but when they’re irritated, moving can hurt. However, with the right approach, you can exercise safely, reduce pain, and even improve your hip’s strength. In this guide, we’ll explore what hip bursitis is, how to work out without aggravating it, and tips to keep you moving comfortably.

Let’s dive in and learn how to stay active while managing hip bursitis. This article is written in simple language, so anyone, even an eleven-year-old, can understand it.

What Is Hip Bursitis?

Hip bursitis is when the bursae in your hip become swollen or irritated. These bursae are like tiny cushions that help your bones, muscles, and tendons move smoothly. When they get inflamed, you might feel pain on the outside of your hip or thigh, especially when you walk, climb stairs, or lie on the affected side.

There are two main types of hip bursitis:

• Trochanteric bursitis: This affects the outer part of your hip. It’s the most common type.
• Iliopsoas bursitis: This happens near the front of your hip, closer to your groin.

For example, if you feel pain when you press on the side of your hip, it’s likely trochanteric bursitis. The pain might feel sharp at first, but it can turn into a dull ache over time.

Why Does Hip Bursitis Happen?

Before we talk about working out with hip bursitis, let’s understand why it happens. Knowing the cause can help you avoid making it worse. Here are some common reasons:

• Overuse: Doing the same activity, like running or climbing stairs, too much can irritate the bursae.
• Injury: Falling on your hip or bumping it can cause inflammation.
• Poor posture: Standing or sitting incorrectly can put extra pressure on your hips.
• Other conditions: Things like arthritis or a tight IT band (a muscle on the side of your leg) can contribute.

For instance, if you’re a runner who suddenly increases your mileage, you might irritate your hip’s bursae. Similarly, sitting on a hard chair for hours can make things worse.

Can You Work Out with Hip Bursitis?

Yes, you can work out with hip bursitis, but you need to be careful. Exercising the wrong way can make the pain worse. On the other hand, the right exercises can strengthen the muscles around your hip, reduce stiffness, and help you feel better.

The key is to focus on low-impact exercises that don’t put too much pressure on your hip. Also, always listen to your body. If an exercise hurts, stop and try something else.

Benefits of Working Out with Hip Bursitis

Why should you bother exercising if your hip hurts? Well, working out with hip bursitis has many benefits. For example:

• Strengthens muscles: Strong muscles support your hip and reduce strain on the bursae.
• Improves flexibility: Stretching keeps your hip from getting too stiff.
• Reduces pain: Gentle movement can increase blood flow, which helps with healing.
• Boosts mood: Exercise releases happy chemicals in your brain, making you feel better.

In other words, staying active can help you feel stronger and happier, even with hip bursitis.

Safe Exercises for Working Out with Hip Bursitis

Now, let’s talk about the best exercises for working out with hip bursitis. These are gentle, low-impact moves that won’t irritate your hip. Always check with a doctor or physical therapist before starting, especially if your pain is severe.

1. Hip Bridges

Hip bridges strengthen your glutes (the muscles in your butt) and core without stressing your hip.

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Tighten your stomach and lift your hips until your body forms a straight line from your shoulders to your knees.
3. Hold for a few seconds, then slowly lower your hips.
4. Repeat 10–15 times.

This exercise is great because it builds strength without moving your hip too much.

2. Side-Lying Leg Lifts

This move strengthens the muscles on the side of your hip, but you need to do it carefully.

How to do it:

1. Lie on your healthy side with your legs straight.
2. Slowly lift the leg on your affected side (the painful one) about 6–8 inches.
3. Hold for 2 seconds, then lower it slowly.
4. Do 10–12 reps, but stop if it hurts.

For example, if your right hip has bursitis, lie on your left side. This helps avoid putting pressure on the sore spot.

3. Seated Hip Flexor Stretch

Stretching is key when working out with hip bursitis because it keeps your muscles flexible.

How to do it:

1. Sit on a chair with your back straight.
2. Place your affected leg over the opposite knee, like you’re crossing your legs.
3. Gently press down on the knee of your affected leg until you feel a stretch in your hip.
4. Hold for 20–30 seconds, then switch sides.

This stretch is super gentle and helps loosen tight hip muscles.

4. Water Aerobics

Exercising in water is perfect for hip bursitis because the water supports your body. For instance, walking in a pool or doing water aerobics takes pressure off your hips while letting you move.

How to do it:

1. Find a shallow pool (waist or chest-deep water).
2. Walk slowly across the pool or do gentle leg swings.
3. Try for 20–30 minutes, 2–3 times a week.

Water workouts are fun and feel good because they’re easy on your joints.

5. Stationary Bike

A stationary bike is another great option for working out with hip bursitis. It’s low-impact and keeps your hip moving without jarring it.

How to do it:

1. Adjust the bike seat so your knees are slightly bent at the bottom of the pedal stroke.
2. Pedal at a slow, steady pace for 15–20 minutes.
3. Avoid high resistance to prevent strain.

This exercise keeps your heart healthy and your hips happy.

Exercises to Avoid When Working Out with Hip Bursitis

While some exercises help, others can make hip bursitis worse. For example, avoid these:

• Running: It puts too much pressure on your hips.
• High-impact activities: Things like jumping or kickboxing can irritate the bursae.
• Deep squats: These can strain your hip joint.
• Prolonged standing exercises: Standing for too long can make the pain worse.

Instead, stick to the gentle exercises listed above. If you’re unsure, ask a doctor or physical therapist for advice.

Tips for Working Out with Hip Bursitis Safely

To make sure you’re exercising safely, follow these tips:

1. Start slow: Don’t jump into intense workouts. Begin with 5–10 minutes and build up.
2. Warm up: Do gentle stretches before exercising to loosen your muscles.
3. Use ice or heat: After working out, apply ice to reduce inflammation or heat to relax tight muscles.
4. Wear good shoes: Supportive shoes with cushioning help take pressure off your hips.
5. Rest when needed: If your hip feels sore, take a break for a day or two.

For instance, if you feel pain after exercising, ice your hip for 15 minutes to calm it down.

Other Ways to Manage Hip Bursitis

Besides working out with hip bursitis, there are other ways to feel better. Here are some ideas:

• Physical therapy: A therapist can teach you specific exercises to strengthen your hip.
• Anti-inflammatory medicine: Over-the-counter drugs like ibuprofen can reduce pain and swelling. (Ask a doctor first!)
• Cortisone shots: In severe cases, a doctor might suggest a shot to reduce inflammation.
• Rest: Giving your hip a break from repetitive activities can help it heal.

For example, if you’re a hiker, try switching to swimming for a while to give your hip a rest.

You can learn more about managing hip bursitis from trusted sources like the Mayo Clinic or WebMD.

How to Prevent Hip Bursitis from Getting Worse

Preventing flare-ups is just as important as exercising. Here’s how to keep hip bursitis under control:

• Avoid repetitive movements: For example, don’t run or climb stairs every day. Mix up your activities.
• Maintain a healthy weight: Extra weight puts more pressure on your hips.
• Stretch regularly: Keep your hip muscles flexible to avoid tightness.
• Use proper form: Whether you’re exercising or sitting, good posture helps.

By following these steps, you can keep your hips healthy and avoid more pain.

FAQs About Working Out with Hip Bursitis

1. Can I still run with hip bursitis?

No, running can make hip bursitis worse because it’s a high-impact activity. Instead, try walking in a pool or using a stationary bike.

2. How long does it take for hip bursitis to heal?

It depends, but with rest and proper care, it can take a few weeks to a few months. Always check with a doctor for a timeline.

3. Are there exercises I should never do with hip bursitis?

Yes, avoid high-impact exercises like running, jumping, or deep squats. They can irritate your hip.

4. Can stretching help with hip bursitis?

Yes, gentle stretching can reduce tightness and improve flexibility, which helps with pain. Try the seated hip flexor stretch.

5. Should I use ice or heat for hip bursitis?

Use ice after exercise to reduce swelling. Heat can help before exercising to loosen muscles.

Conclusion

Working out with hip bursitis doesn’t have to be scary or painful. By choosing gentle, low-impact exercises like hip bridges, water aerobics, or stationary biking, you can stay active while helping your hip heal. Also, remember to stretch, rest when needed, and avoid activities that make the pain worse. With the right approach, you can keep moving, strengthen your hip, and feel better over time.

Always talk to a doctor or physical therapist before starting any new exercise plan, especially if your pain is severe. By taking small steps and listening to your body, you can stay active and manage hip bursitis successfully.