The Best Exercises for Hip Bursitis: Strengthening and Stretching for Relief
Struggling with Hip Bursitis Pain? Physical Therapy Can Help!
Hip bursitis is a common condition that causes pain, stiffness, and inflammation in the hip joint, often making daily activities like walking, climbing stairs, or even sleeping uncomfortable. While rest and physical therapy are key to recovery, specific exercises can help strengthen the hip muscles, improve flexibility, and reduce inflammation.
At Gramercy Physical Therapy in Manhattan, we specialize in one-on-one physical therapy for hip pain relief. In this guide, we’ll explore the best exercises for bursitis in the hip to help you regain mobility and stay pain-free.
Hip bursitis occurs when the bursa—fluid-filled sacs that cushion the hip joint—becomes inflamed. This can lead to:
✅ Hip pain on the outside of the joint
✅ Tenderness when pressing on the hip
✅ Discomfort when walking, standing, or lying on one side
✅ Stiffness and reduced hip mobility
Common Causes of Hip Bursitis
- Overuse injuries (running, cycling, prolonged standing)
- Muscle imbalances or weakness in the hips and glutes
- Poor posture or gait abnormalities
- Arthritis or previous hip injuries
- Tight hip flexors or iliotibial (IT) band
Physical therapy is one of the most effective treatments for managing hip bursitis pain and preventing future flare-ups. The key? A combination of gentle stretching and strengthening exercises.
Best Exercises for Hip Bursitis Relief
Before starting these exercises, warm up with light movement such as a 5-minute walk or gentle hip circles to prepare the muscles. If any exercise causes sharp pain, stop and consult your physical therapist.
1. Standing Hip Stretch (Great for tight hip muscles and pain relief)
✅ Targets: Hip flexors and IT band
How to do it:
1️⃣ Stand with your feet hip-width apart.
2️⃣ Cross your affected leg behind your other leg.
3️⃣ Lean toward the opposite side to feel a gentle stretch in your hip.
4️⃣ Hold for 20–30 seconds, then switch sides.
5️⃣ Repeat 2–3 times per side.
✔ Tip: Perform this stretch daily to improve flexibility and reduce tension.
2. Glute Bridges (Strengthens hip and core muscles to improve stability)
✅ Targets: Glutes, lower back, and core
How to do it:
1️⃣ Lie on your back with knees bent and feet flat on the floor.
2️⃣ Engage your core and lift your hips until your body forms a straight line.
3️⃣ Hold for 5 seconds, then slowly lower your hips.
4️⃣ Repeat 10–12 times.
✔ Tip: Avoid arching your lower back—focus on squeezing your glutes at the top.
3. Clamshell Exercise (Improves hip stability and strengthens outer hip muscles)
✅ Targets: Gluteus medius and hip stabilizers
How to do it:
1️⃣ Lie on your side with knees bent at a 45-degree angle.
2️⃣ Keeping your feet together, lift your top knee while keeping your hips stacked.
3️⃣ Slowly lower the knee back down.
4️⃣ Perform 10–15 repetitions per side.
✔ Tip: Keep movements slow and controlled—don’t let your top hip roll back.
4. Hip Abduction (Side-Lying Leg Lifts) (Builds hip strength to reduce pressure on the bursa)
✅ Targets: Gluteus medius and hip abductors
How to do it:
1️⃣ Lie on your side with legs straight and stacked.
2️⃣ Keep your lower leg bent slightly for support.
3️⃣ Lift your top leg toward the ceiling, then slowly lower it.
4️⃣ Perform 10–12 reps per side.
✔ Tip: To increase resistance, try using a light resistance band.
5. Seated Figure-Four Stretch (Eases tightness in the hips and glutes)
✅ Targets: Piriformis muscle, hip flexors, and glutes
How to do it:
1️⃣ Sit on a chair with feet flat on the floor.
2️⃣ Cross your affected leg over your other knee, forming a “figure four.”
3️⃣ Lean forward slightly to feel a stretch in your hip.
4️⃣ Hold for 20–30 seconds, then switch sides.
5️⃣ Repeat 2–3 times per leg.
✔ Tip: Breathe deeply and avoid rounding your back.
Exercises to Avoid with Hip Bursitis
🚫 Deep Squats or Lunges – Can worsen hip pain if done incorrectly.
🚫 Running on Hard Surfaces – Puts excessive stress on the hip joint.
🚫 High-Impact Exercises – Activities like jumping or sprinting may aggravate inflammation.
🚫 Leg Press Machine – Can place too much strain on the hip joint.
When to See a Physical Therapist for Hip Bursitis
While exercise helps manage hip bursitis, it’s important to consult a licensed physical therapist if:
- Your hip pain worsens despite stretching and strengthening.
- You experience severe stiffness or swelling around the hip joint.
- Walking or standing becomes increasingly painful.
- You’ve tried rest and home treatments, but pain persists.
At Gramercy Physical Therapy in Manhattan, we offer one-on-one physical therapy designed to:
✔ Reduce hip bursitis pain and inflammation
✔ Improve hip mobility and flexibility
✔ Strengthen surrounding muscles for long-term relief
✔ Use hands-on manual therapy and traction therapy to speed up recovery
Book a Physical Therapy Session for Hip Bursitis Relief
If you’re struggling with hip bursitis pain, our expert physical therapists in Manhattan can help you recover safely and effectively. With customized treatment plans, manual therapy, and targeted exercises, we’ll get you moving pain-free again.