Top 5 Exercises to Avoid with Hip Bursitis for a Faster Recovery

You must be mindful of your chosen exercises when dealing with hip bursitis. While staying active can help improve your recovery process, specific exercises can put unnecessary strain on the affected area and hinder your progress. But that doesn’t mean you have to give up on exercising altogether. To help you, we’ve compiled a list of the exercises to avoid with hip bursitis for a faster recovery.

What is Hip Bursitis?

Hip bursitis results from inflammation in the bursae, which are tiny, fluid-filled sacs that cushion between soft tissue like muscles, tendons, and bones. Due to hip pain and discomfort brought on by this inflammation, exercises, and everyday activities may be challenging to complete.

Common causes include overuse, injury, or underlying conditions such as arthritis or gout. Studies show that 2.1 million Australians suffer from osteoarthritis, the most prevalent kind of arthritis.

Therefore, you must exercise extreme caution when performing hip impingement exercises, as they may aggravate the condition and cause further pain and discomfort.

What are the Symptoms of Hip Bursitis?

Hip bursitis can present with various symptoms, but the most prevalent ones include discomfort, soreness, swelling, referred pain, and a catching or clicking feeling.

• Pain: The primary symptom is pain on the outside of the hip, which may initially be sharp and intense but can become a dull ache over time. The pain often worsens with movement, particularly when going downstairs, getting up from a seated position, or lying on the affected side. 
• Tenderness and Swelling: The hip area may feel tender to touch, and swelling can occur around the affected bursa. This can make it difficult to sleep on the affected side and lead to a limited range of motion in the hip joint.
• Stiffness and Limited Movement: Individuals may experience stiffness in the hip joint, making it difficult to move the leg or perform certain activities.
• Referred Pain: In some cases, the pain may radiate down the upper thigh or into the buttocks. This can lead to discomfort when sitting for long periods or during sleep.
• Catching or clicking sensation: Some people report a catching or clicking feeling in the hip joint during movement. This can be caused by the inflamed bursa rubbing against the tendon or bone in the hip.

Hip bursitis can be painful and frustrating, but it is essential to remember that it is treatable. Along with proper rest and medical treatment, avoiding specific exercises can help speed up recovery.

What Factors Exacerbate Hip Bursitis?

Various factors can cause hip bursitis, and it’s essential to identify them to manage the condition better. Some of the most common factors that exacerbate hip bursitis include:

• Overuse or repetitive movements: Activities that involve constant pressure on the hips, such as running or cycling for long periods, can cause irritation and inflammation in the bursa.
• Poor posture: Standing or sitting with bad posture strains the hip region unnecessarily and exacerbates hip bursitis symptoms.
• Tight muscles: Tight muscles can increase tension around the hip joint, adding pressure on the inflamed bursa.
• Excess weight: Carrying excess weight stresses the hip joint and can worsen hip bursitis symptoms.
• Underlying conditions: Conditions like arthritis or gout can aggravate hip bursitis, making it essential to manage these conditions.

You might ignore hip pain and continue your regular exercise routine. However, listening to your body and avoiding exercises that exacerbate hip bursitis is crucial. 

Top 5 Exercises to Avoid with Hip Bursitis

Undoubtedly, physical exercise is essential for our health and well-being. However, when you’re suffering from hip bursitis, you should take note of the trochanteric bursitis exercises to avoid. Here are the top 5 exercises for managing hip bursitis pain:

• Deep Squats: If you love squats, there are better times for them. Deep squats, among the hip impingement exercises to avoid, can exacerbate hip bursitis pain due to the increased pressure on the hip joint in this position. It’s best to avoid deep squats and instead opt for partial squats or squats with a box to limit the range of motion because they aggravate hip bursitis.
• Lunges: Lunges, especially when taking giant steps or assuming a deep lunge position, can strain the hip joint significantly and should be avoided when experiencing hip bursitis. If tolerable, try stepping back with shorter strides instead. Otherwise, they are one of the impingement hip exercises that can make hip bursitis recovery difficult.
• Leg Press: Exercises involving pushing heavy weights with the legs, such as the leg press machine, can be highly detrimental to people with hip bursitis. The strain placed on the healing hip bursitis can cause further aggravation and discomfort.
• High-Impact Aerobics: High-impact exercises like running, jumping jacks, and high-intensity interval training (HIIT) workouts involving rapid, sudden movements can strain the hip joint unexpectedly and aggravate joint pain. They should be approached with caution if you have severe pain.
• Aggressive Leg Swings: Vigorous leg swings and other rapid, aggressive leg movements can significantly stress the hip joints. They should be avoided to prevent the hip bursitis from getting worse.

The best impingement stretches for hip bursitis are low-impact and gentle on the joint, such as partial squats, modified lunges, and exercises using resistance bands to strengthen the surrounding muscles. Always seek the advice of a physiotherapist to create an exercise program that is safe and appropriate for your particular symptoms and condition.

Takeaway

Hip bursitis can be painful and limiting, but it can be recovered faster with proper care and management. Along with rest and treatment like hands-on physiotherapy, avoiding specific exercises that worsen hip bursitis is crucial for a speedy recovery. 

By understanding this condition’s symptoms, causes, and aggravating factors, individuals can effectively take proactive steps toward preventing or managing hip bursitis. Are you ready to enjoy good health? Just schedule an appointment with us. Call City Physiotherapy today at 8212 4886. 

FAQs

How Can You Manage Hip Bursitis Pain During Exercise?

To manage hip bursitis pain during exercise, warm up before physical activity. This will lessen your chance of injury and help you loosen up your muscles. You can also substitute low-impact workouts like cycling or swimming with high-impact ones like running or leaping.

Listening to your body and modifying your movements is also essential if you experience pain. Avoid exercises that pressure the affected hip, such as lunges or squats. Instead, focus on strengthening exercises for the surrounding muscles to support the bursa.

What is the Importance of Hip Bursitis Exercises?

Hip bursitis exercise is essential because it alleviates pain and improves mobility in the affected area. They also play a crucial role in preventing future flare-ups by strengthening the muscles surrounding the hip joint. These exercises can also improve overall hip stability, reducing the risk of injury.

Are There Any Home Remedies for Hip Bursitis?

Yes, several home remedies can help manage hip bursitis pain. One way to reduce inflammation and pain is to apply ice packs to the affected area many times a day for 15 to 20 minutes each time. Other ways of treating hip bursitis include mild stretches and over-the-counter anti-inflammatory drugs.

When Should You See a Doctor for Hip Bursitis?

If the discomfort does not disappear after trying at-home treatments and changing your workout regimen, visit our physiotherapy clinic for immediate treatment. After making the diagnosis, they can offer physical therapy to strengthen your hip muscles or refer you for a corticosteroid injection. Additionally, you should consult a doctor if you have a fever, excruciating pain, or trouble walking. Some conditions, like rheumatoid arthritis, also worsen hip bursitis. Seeking professional help is crucial.

Is Surgery Necessary for Hip Bursitis?

No. In most cases, surgery is not necessary for hip bursitis. However, if conservative treatments do not provide relief, surgical removal of the bursa may be considered. This procedure is typically done when other treatments have failed and should only be done as a last resort.

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