3 Best Stretches for Hip Bursitis

Trochanteric (or hip) bursitis is a painful condition that occurs as the result of inflammation in the bursa. The bursa is a fluid-filled, jelly-like sac that minimizes friction in joints and between other moving tissues in your body. When it becomes inflamed, it may cause pain and stiffness. By maintaining strength and flexibility, however, you can reduce the friction that causes your pain. Here are a few of the best stretches for hip bursitis.

Stretches for Hip Bursitis

Stretches for hip bursitis

By Anatomography (en:Anatomography (setting page of this image)) [CC BY-SA 2.1 jp], via Wikimedia Commons

Standing Iliotibial Band Stretch

Cross the leg that is uninjured in front of the injured leg. Without bending your knees, bend forward and reach toward the inside of the back foot. Hold this position for approximately 15 to 30 seconds before returning to the starting position. Repeat three times.

Side-Leaning Iliotibial Band Stretch

Stand beside a wall with your injured side closest to the wall. Place one hand on the wall for support. Cross the leg on the uninjured side over the leg next to the wall. Keep the other foot flat on the floor and lean your hips against the wall. Hold for 15 to 30 seconds. Repeat three times.

Gluteal Stretch

Lie on your back on a comfortable surface with both knees feet. Rest the ankle of the injured side on the other knee. Keep your other foot flat. Grasp your thigh on the uninjured side and pull toward your chest. This should cause you to feel a stretch along the buttocks on the injured side. You may also feel the stretch in your hip. Hold for 15 to 30 seconds. Repeat three times.

Treatment for Hip Bursitis

If these exercises do not help alleviate your hip pain, schedule an appointment with your Denver physical therapist. At Denver Physical Medicine, we combine stretching and strengthening exercises with other types of treatment to strengthen your body and ease pain and discomfort. To schedule a consultation, please contact us today by calling 303-757-7280.