Exercises You Should Avoid with Hip Bursitis

Oftentimes we are unaware that the exercises and movements we are performing are what’s aggravating our hip pain and delaying recovery. Knowing which hip bursitis exercises to avoid can go a long way and help prevent chronic hip pain.

Exercises and Activities to Avoid

While none of the following activities are absolutely off limits, they tend to be the most aggravating ones. These exercises can cause increased pain, swelling, and lead to further tissue damage. In general, they should be avoided until your hip symptoms start to improve or go away completely. Then you can gradually build back into these moves with awareness and caution.

Try These Best Exercises for Hip Bursitis Instead

Running

Running is a high impact repetitive movement that can quickly aggravate your hip symptoms. In fact, it is best to avoid any high impact moves, such as jumping and jogging, until your symptoms are improved. Often, poor running form can contribute to or cause hip bursitis as well. Thus, taking a break (usually one to four weeks) while assessing your form can be very beneficial. Instead, you can try small bouts of walking or aqua jogging for regular exercise.

Cycling

The forward bent position you take while biking (stationary or outside) can have major consequences on the hip joint. The repetitive motion of cycling places a lot of direct pressure on the entire hip joint and can leave you feeling progressively sorer. Alternatively, you can try a stationary recumbent bike to still get in a ride without all the negative consequences.

Cardio Exercise Machines

Stationary exercise equipment, such as stair climbers, treadmills, and ellipticals, can all perpetuate your hip symptoms. This is because of the repetitive hip flexion motion that you must complete while in a weight bearing position. Each time your hip bends and extends it rubs the inflamed hip bursa- ouch! Ultimately, this leads to continued overuse and no time for healing.

Alternatively, try a low impact HIT workout, seated workout, or floor mat core workout to get your heart rate up.

Deep Squats

Bringing the hips into an extreme range of motion with deep squats can quickly aggravate the bursae by putting unnecessary pressure on the hip. Each time you move into this position, it rubs directly on the inflamed trochanteric bursae. It’s best to modify to an unweighted mini-squat (if tolerated). Other significantly better options for hip strengthening include bridges, planks, and clamshells.

Weight-Bearing Exercise

Weight bearing exercises are anything you complete in standing that puts pressure through your spine and lower body. While weight-bearing exercise is hard to completely avoid (unless you’ve been prescribed a cane or crutches), it is important to avoid any prolonged time in standing as you recover. Additionally, a single leg stance can be particularly aggravating because it shifts all of your weight into your sore hip. Alternatively, opt for mat exercises on the floor or aquatic exercise.

How to Prevent Hip Bursitis While Exercising

There are a few simple ways to minimize the onset or aggravation of hip bursitis. Keeping these tips in mind can help you with recovery and feeling your best. Exercise tips for preventing unnecessary pain include:

• Avoiding highly repetitive moves (particularly in weight bearing) as discussed above
• Stretch the hips before and after exercise to promote flexibility and blood flow- focusing on the glutes, iliotibial band, hip flexors, and hamstrings
• Keep the hip muscles, particularly the gluteal muscles, and core strong and well-coordinated with regular strengthening exercises
• Build lower back strength 
• Perform safe stretches and exercises
• Hip alignment is important for decreasing strain on the surrounding tissues by keeping them level (waistband parallel with the floor) with standing and balancing moves
• Incorporate other hip bursitis treatment options into your daily routine to maximize healing; such as ice, heat, soft tissue massage, and anti-inflammatory medication 
• If you are limping, consider support with a crutch or cane until your symptoms improve
• Make sure you are shoes that adequately support your feet and lower body
• If you are overweight, consider a weight loss program to decrease strain on the hips
• If you are unsure of where to start, consider starting a round of physical therapy

Hip Bursitis Treatments

Knowing How to Stay Safe During Hip Exercises

It can feel impossible to completely rest the hip when you’re recovering from hip bursitis. However, knowing which moves are most aggravating and how to simply modify them can be a game changer in your healing process. Most importantly, always tune into how your body is feeling with exercise and avoid anything that causes an increase in pain or feels off. If you are struggling with symptoms or they suddenly get worse, it is always best to get in touch with your orthopedic doctor or physical therapist as soon as possible for further medical advice.