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4 Simple Exercises To Prevent Hip Bursitis Pain

Hip bursitis is a common condition that can cause discomfort or even extreme pain, making it difficult for those affected to carry out everyday activities with ease.

Bursitis refers to the inflammation of the bursa, a fluid-filled sac that serves as a cushion between the bones, tendons, and muscles around the joints. In the case of hip bursitis, this inflammation occurs in one or more of the bursae in the hip area.

This unfortunate condition can deter you from enjoying life to the fullest, leaving you with intense pain that often exacerbates with movement or exercise.

But, there’s hope! This blog post is aimed at introducing you to 4 simple yet effective exercises that can help prevent hip bursitis pain.

By incorporating these exercises into your daily routine, you can improve your hip strength, enhance flexibility, and ultimately, prevent hip bursitis pain.

Hip Rotator Stretch

Get ready to banish hip bursitis pain with these energizing steps:

  1. Start by lying on your back, with both knees bent and feet firmly planted on the floor. Feel the excitement building up!
  2. Now, place the ankle of your affected leg on the opposite thigh, near your knee. You’re setting the stage for some serious relief!
  3. As you gently push your knee away from your body, you’ll feel a delightful stretch around your hip. Embrace the sensation as it works its magic to prevent hip bursitis pain.
  4. Hold the stretch for a solid 15 to 30 seconds. Feel the tension melting away, paving the way for a pain-free future!
  5. Repeat this incredible routine 2 to 4 times. Each repetition brings you closer to hip bursitis freedom!
  6. Ready for the grand finale? Repeat steps 1 through 5, but this time, use your hand to gently pull your knee toward your opposite shoulder. Feel the exhilaration as you conquer hip bursitis and embrace a life of comfort!

Get ready to prevent hip bursitis pain and enjoy the freedom of pain-free movement!

Straight Leg Raises

To prevent hip bursitis pain, you can perform the following exercise routine:

  1. Start by lying on your side, placing your affected hip on top. This position helps target the specific muscles involved in hip stability and strength.
  2. Engage the muscles in the front of your thigh (quadriceps) of your top leg to maintain a straight knee. This action encourages proper alignment and reduces stress on the hip joint.
  3. Keep your hip and leg in a straight line with the rest of your body, ensuring your knee is pointing forward. Avoid letting your hip drop back, as this may exacerbate bursitis symptoms.
  4. Begin the exercise by lifting your top leg straight up towards the ceiling, raising it approximately 30 centimetres off the floor. Hold this position for about 6 seconds, allowing the targeted muscles to engage and strengthen. Slowly lower your leg back down to the starting position.
  5. Repeat this leg lift movement for a total of 8 to 12 times. By performing these repetitions, you gradually enhance the strength and stability of the muscles surrounding the hip joint, leading to improved function and reduced discomfort.

Additionally, the exercise promotes proper alignment and movement patterns, which can alleviate strain on the affected area and enhance overall hip function.


  1. Start by lying on your side, ensuring that your affected hip is on top. Use a pillow to prop your head up comfortably. Keep your feet and knees together, and bend your knees.
  2. Next, raise your top knee while keeping your feet together. Be mindful not to let your hips roll back. As you lift your knee, imagine your legs opening up like a clamshell.
  3. Hold this position for a duration of 6 seconds, focusing on maintaining proper form and engaging the targeted muscles.
  4. After the 6-second hold, slowly lower your knee back down and take a moment to rest for about 10 seconds. This short rest period allows your muscles to recover before the next repetition.
  5. Repeat the entire sequence for a total of 8 to 12 times, ensuring that you maintain the proper technique and form throughout the exercise.

Remember, consistency is key when performing this exercise to achieve the desired results!

Glute Bridges

Glute bridges are highly effective exercises for hip bursitis as they target the quadriceps, hamstrings, glutes, and hip flexors, promoting the overall health of your hip joints.

Additionally, these exercises help strengthen the glute muscles.

To perform a glute bridge:

  1. Start by lying straight on your back with your feet and back pressed firmly against the ground.
  2. Bend your knees and position your feet close to your buttocks.
  3. Place your palms by your sides for added support.
  4. Lift your hips upward, creating a straight line from your knees to your shoulders.
  5. Hold this position briefly before gently releasing.

Remember to maintain proper form and gradually increase the intensity as your strength improves.

Prevent Hip Bursitis Pain With Physical Therapy!

Hip bursitis can be a life-limiting problem, from the way you sit down and stand to the way you walk and experience pain after being on your feet for a short period of time. 

But it’s totally treatable! You don’t have to keep missing out on fun activities with your family and friends and you certainly don’t have to struggle on in silence. We can help! 

Our hip bursitis assessment is designed to provide an in-depth assessment for anyone who is experiencing hip bursitis symptoms so our expert physical therapists can help you get to the root cause of your issue and develop a treatment plan personalized to you.

See if you qualify for our hip bursitis assessment by calling us at (239) 992-6700 and talk to a member of our team!

Don’t want to travel? Rather discuss your options over the phone? Sign up here for a Free Telephone Consultation!

Other Free Resources To Stop Hip Pain

Read Our Blog – Hip Pain At Night: 5 Tips For Finding Relief And Getting A Good Night’s Sleep 

Grab a copy of our free hip pain report containing 10 proven ways to alleviate hip pain to read from the comfort of your home! – Free Hip Pain Report Here!

Head to our Kriz Therapy Facebook Page or Kriz Therapy Instagram Page

Kriz Physical Therapy

We Help Active Adults And Athletes Preserve Their Active Lifestyles, Despite Injury Or Surgery, Through Physical Therapy And Wellness. Your Health Is An Investment, Not An Expense.


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