Bursitis Hip Exercises To Overcome Pain Plus Stretch And Strengthen Your Muscles

You also need to stretch your hamstring. Sports Injury Clinic recommends you:

* Stand with your legs together and stretch one leg in front of the other.
* Bend the back knee and put your weight on this knee.
* Move your hip backwards slowly until you feel a stretch. It should make you look like you are pushing your buttocks in the air.

Swimming

Another very helpful bursitis hip exercise is to do some swimming. According to a 2013 Wisegeek article, this is because swimming strengthens several of your core muscle groups. It also isn’t as hard on the joints because the water removes the impact that for example running on a hard surface brings. You can do some gentle running in the water, just try to keep your hips together and straight. It is also important that you warm up and stretch your muscles before swimming.

What to avoid

It is important to listen to your body throughout the recovery from hip bursitis. If you feel you need rest, then don’t overdo any of the above bursitis hip exercises. There are also some specific moves you should try to avoid. As bursitis is caused by strenuous activity, the first thing is to avoid running or walking to an extent.

According to the Livestrong article about hip pain published in 2011, any sort of cardiovascular training should be put on hold. They also recommend you try to avoid contact sports like wrestling so that the hip won’t get sudden hits.

According to an Osteo Pilates article in 2010, you should also avoid externally rotating the thigh because this will strain the bursa on your hip. This means try to avoid crossing your legs over each other.

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