Hip Bursitis Exercises: A Step-by-Step Plan for Recovery

Hip bursitis feels like fire shooting through your outer hip. You wince when you roll over in bed. Getting up from a chair becomes a careful dance of pain. That burning sensation on the side of your hip isn’t just annoying—it’s your body crying out for help.

The right exercises can cool that fire and get you moving freely again. Your bursa, those fluid-filled sacs that cushion your hip joint, are inflamed and angry. But with smart movement and targeted exercises, you can reduce that inflammation and build strength that prevents future flare-ups.

This guide gives you a clear, step-by-step exercise plan. You’ll learn what to do, what to avoid, and how to move safely through your recovery. No guesswork, no generic advice—just proven exercises that work.

Understanding hip bursitis

The anatomy behind your pain

Think of your bursa as tiny water balloons scattered around your hip joint. These fluid-filled sacs act like cushions between your bones, tendons, and muscles. They prevent friction when you move, like oil in a car engine.

When these cushions get inflamed, they swell up and become tender. Every movement that used to be smooth now creates painful friction. Your hip joint, which normally glides effortlessly, now feels like sandpaper grinding against itself.

Types of hip bursitis

Trochanteric bursitis This affects the bursa on the outer part of your hip, near the bony bump you can feel on your thigh. It’s the most common type and causes pain on the outside of your hip that often shoots down your thigh.

Iliopsoas bursitis This involves the bursa deep in your groin area, near where your thigh meets your pelvis. The pain typically sits in your groin and may radiate into your thigh.

Common causes and risk factors

Your hip bursitis didn’t appear overnight. Several factors likely contributed to your condition:

Overuse and repetitive activities

• Running on uneven surfaces
• Climbing stairs frequently
• Standing for long periods
• Cycling with poor bike fit

Biomechanical issues

• One leg longer than the other
• Tight hip flexors from prolonged sitting
• Weak glute muscles
• Poor posture

Medical conditions

• Arthritis in the hip or spine
• Previous hip surgery
• Bone spurs
• Thyroid disorders

Demographic risk factors

• Women are more likely to develop hip bursitis
• Risk increases after age 40
• Athletes and active individuals face higher risk
• People with physically demanding jobs

Understanding your hip pain: is it really bursitis?

Hip bursitis shows up with specific warning signs. The pain sits on the outer part of your hip, right where your leg meets your pelvis. It gets worse when you lie on that side at night. Standing up from sitting makes you grimace. Walking up stairs feels like climbing a mountain.

But hip pain isn’t always bursitis. Arthritis, muscle strains, and other conditions can fool you with similar symptoms. A tight IT band or weak glutes might be the real culprit behind your discomfort.

Here’s why this matters: the wrong exercises can make things worse. Before you start any new exercise routine, check with a doctor or physical therapist. They can confirm what’s really going on and make sure these exercises are right for your situation.

Red flag symptoms – seek immediate medical attention

Contact a healthcare provider immediately if you experience:

• Fever along with hip pain (possible infection)
• Inability to bear weight on the affected leg
• Severe pain that doesn’t respond to rest or medication
• Numbness or tingling in your leg
• Signs of infection (warmth, redness, swelling)

The science behind exercise therapy for hip bursitis

Research consistently shows that exercise therapy is one of the most effective treatments for hip bursitis. Studies indicate that 80-90% of people with hip bursitis improve significantly with conservative treatment, including targeted exercises.

How exercise helps your recovery:

1. Reduces inflammation: Gentle movement promotes blood flow, which carries away inflammatory chemicals
2. Strengthens supporting muscles: Strong glutes and core muscles reduce stress on your bursa
3. Improves flexibility: Stretching tight muscles prevents excessive pulling on your hip joint
4. Restores normal movement patterns: Proper exercises retrain your body to move efficiently

Clinical studies show that people who follow a structured exercise program typically see:

• 50% pain reduction within 3-4 weeks
• 80% improvement in function within 6-8 weeks
• Long-term success rates of 85-95% when combined with activity modification

Self-assessment: tracking your progress

Before starting your exercise program, complete this baseline assessment. Repeat it weekly to track your improvement.

Pain and function assessment

Functional movement screen

Test these movements and note any pain or difficulty:

• Single leg stance (hold for 30 seconds each leg)
• Step up onto 6-inch platform
• Squat to chair level
• Walk 50 steps without limping

The golden rule: pain-free movement is paramount

Your body speaks a language of sensation. Sharp, shooting pain is your body shouting “STOP!” Mild discomfort during stretching? That’s your body saying “This is working, but go slow.”

Your pain navigation system

Think of your range of motion like a dimmer switch, not an on-off button. Start with small movements. Gradually increase as your body allows. If an exercise hurts, make it smaller or skip it entirely.

Your inflamed bursa needs gentle coaxing, not aggressive pushing. Respect your body’s limits, and it will reward you with faster healing.

Phase 1: calming the storm – gentle stretches and activation (weeks 1-2)

Your hip is angry right now. Think of this phase as offering a peace treaty to your inflamed bursa. You’re not trying to build strength yet—you’re just getting things moving again.

Goals for phase 1

• Reduce acute inflammation
• Restore basic mobility
• Prepare muscles for strengthening
• Establish pain-free movement patterns

Expected symptoms during this phase

• Sharp pain should start to decrease
• You may still have significant stiffness
• Night pain might persist but should gradually improve
• Walking tolerance should slowly increase

Gentle stretches

Piriformis stretch (seated version)

Setup: Sit in a sturdy chair with your feet flat on the floor

Movement: Place your right ankle on your left knee. Gently lean forward until you feel a stretch in your right hip and glute

Hold: 30 seconds

Breathing: Take slow, deep breaths during the stretch

Common mistakes: Forcing the stretch, holding your breath

Progression: Lean forward more as flexibility improves

Piriformis stretch (lying down)

Setup: Lie on your back with both knees bent

Movement: Cross your right ankle over your left knee. Grab behind your left thigh and gently pull toward your chest

Hold: 30 seconds per side

Modification: Use a towel around your thigh if you can’t reach

When to progress: When you can easily bring your knee to chest

IT band stretch (standing)

Setup: Stand near a wall for support

Movement: Cross your right leg behind your left. Lean your right hip toward the wall while keeping your right leg straight

Hold: 30 seconds per side

Key points: Keep your torso upright, don’t lean forward

Feel it: Along the outside of your right hip and thigh

Glute stretch (figure-four)

Setup: Lie on your back

Movement: Bend your right knee and place your right ankle on your left knee, making a figure-four shape. Grab behind your left thigh and gently pull toward your chest

Hold: 30 seconds per side

Target: Deep glute muscles that support your hip

Modification: Keep your bottom foot on the ground if the stretch is too intense

Activation exercises

Glute squeezes

Setup: Lie on your back with your knees bent

Movement: Squeeze your glute muscles tight and hold for 5 seconds. Release and repeat

Repetitions: 10 times, 2-3 sets

Purpose: Wakes up your glutes without stressing your hip joint

Progression: Hold for longer or add more repetitions

Heel slides

Setup: Lie on your back with one leg straight

Movement: Slowly slide your heel toward your glute, bending your knee. Slide it back to straight

Repetitions: 10 per leg, 2 sets

Key points: Keep your foot in contact with the floor throughout

Benefits: Lubricates your hip joint with gentle movement

Quad sets

Setup: Sit with your legs straight out in front of you

Movement: Tighten the muscle on the front of your thigh by pushing your knee down toward the floor

Hold: 5 seconds

Repetitions: 10 per leg, 2 sets

Purpose: Strengthens your quad without moving your hip joint

Phase 1 weekly schedule

Phase 2: Building a strong foundation – strengthening exercises (weeks 3-6)

Now it’s time to build the support system your hip desperately needs. Weak muscles around your hip force your bursa to work overtime. Strong muscles share the load and protect that inflamed tissue.

Goals for phase 2

• Build strength in hip stabilizing muscles
• Improve muscular endurance
• Restore normal movement patterns
• Prepare for return to full activities

Expected symptoms during this phase

• Pain should be significantly reduced
• You should be able to sleep better
• Walking tolerance should be much improved
• Occasional discomfort with new exercises is normal

Exercise progression tracker

Foundational strengthening exercises

Clamshells

Level 1: Basic clamshell

Setup: Lie on your side with your knees bent at 45 degrees, head supported by your arm

Movement: Keep your feet together and lift your top knee while keeping your hips still

Think: Opening a clamshell

Repetitions: 10-15 per side

Key points: Don’t let your pelvis roll backward, keep the movement slow and controlled

Common mistakes: Moving too fast, using momentum instead of muscle control

Level 2: Clamshell with resistance band

Setup: Same position, but add a resistance band around your knees

Resistance: Start with light resistance

Progression: Increase band tension as you get stronger

Benefits: Makes your glutes work harder, improves muscle activation

Glute bridges

Level 1: Double-leg glute bridge

Setup: Lie on your back with knees bent and feet flat on the floor, hip-width apart

Movement: Squeeze your glutes and lift your hips off the ground

Form: Your body should form a straight line from knees to shoulders

Hold: 2 seconds at the top

Repetitions: 10-15, 2-3 sets

Breathing: Exhale as you lift, inhale as you lower

Common mistakes: Lifting too high (arching your back), not squeezing glutes

Level 2: Single-leg glute bridge

Setup: Same as double-leg, but extend one leg straight out

Challenge: One glute does all the work, tests stability

Start with: 5 repetitions per side

Progression: Work up to 10-12 per side

Modification: Keep extended leg bent if straight leg is too challenging

Side-lying leg raises (hip abduction)

Level 1: No resistance

Setup: Lie on your side with your bottom leg slightly bent for stability

Movement: Keep your top leg straight and lift it toward the ceiling

Range: Lift to about 45 degrees

Control: Don’t let your body roll forward or backward

Repetitions: 10-15 per side

Feel it: On the outside of your hip and thigh

Level 2: With ankle weights or resistance band

Equipment: 1-2 pound ankle weights or resistance band around ankles

Purpose: Targets your hip abductors—the muscles that pull your leg away from your body

Progression: Increase weight gradually as you get stronger

Safety: Don’t exceed 5 pounds of ankle weight

Standing hip abduction

Level 1: Holding support

Setup: Stand next to a wall or sturdy chair for balance

Movement: Lift your outside leg to the side, keeping your knee straight

Form: Don’t lean away from your lifting leg

Repetitions: 10-15 per side

Focus: Slow, controlled movement

Balance: Use support as needed for stability

Level 2: Without support

Challenge: Same movement without holding onto anything

Benefits: Challenges your balance and core stability while strengthening your hip

Safety: Only progress to this when you can do Level 1 easily

Modification: Stand near a wall in case you need to catch yourself

Bodyweight squats (to a chair)

Setup: Stand in front of a chair with your feet shoulder-width apart

Movement: Slowly lower yourself until your glutes just touch the chair, then stand back up

Purpose: The chair prevents you from going too deep, which could irritate your bursa

Repetitions: 8-12

Form points: Keep your knees in line with your toes, chest up

Progression: Use a lower chair as you improve

Common mistakes: Knees caving inward, leaning too far forward

Phase 2 weekly schedule

The critical role of your core: the unsung hero of hip health

Your core isn’t just about having flat abs. It’s your body’s natural weight belt, providing stability to your pelvis and reducing stress on your hips. When your core is weak, your hip muscles have to work overtime to keep you stable.

Think of your core like the foundation of a house. A shaky foundation makes everything above it unstable. A strong core gives your hips a stable platform to work from.

The hip-core connection

How weak core affects your hips:

• Pelvis tilts forward (anterior pelvic tilt)
• Hip flexors become tight and overactive
• Glutes become weak and underactive
• Increased stress on hip bursa during movement

Benefits of strong core for hip health:

• Better pelvic alignment
• Reduced compensatory movements
• Less stress on hip joints during daily activities
• Improved balance and stability

Core exercises safe for hip bursitis

Bird-dog

Setup: Start on your hands and knees, wrists under shoulders, knees under hips

Movement: Extend your right arm forward and your left leg back, creating a straight line from fingertips to toes

Hold: 5-10 seconds

Return: Slowly return to start, then switch sides

Repetitions: 8-10 per side

Key points: Keep your hips level, don’t let them twist

Benefits: Trains your core to stabilize your pelvis while your limbs move

Progression: Hold for longer periods or add small pulses

Dead bug

Setup: Lie on your back with your arms reaching toward the ceiling and your knees bent at 90 degrees

Movement: Slowly lower your right arm overhead while extending your left leg straight

Key point: Keep your lower back pressed against the floor throughout the movement

Return: Bring arm and leg back to start, then switch sides

Repetitions: 8-10 per side

Common mistakes: Letting your back arch, moving too quickly

Modification: Start with arm movement only, add leg movement as you improve

Plank progressions

Modified plank (knees)

Setup: Hold a modified push-up position with your knees on the ground

Form: Keep your body in a straight line from head to knees

Duration: Start with 15-30 seconds

Progression: Work up to 1 minute

Full plank

Setup: Hold a push-up position with your forearms on the ground

Form: Keep your body in a straight line from head to heels

Duration: Start with 15-30 seconds, build up to 1 minute

Breathing: Continue breathing normally, don’t hold your breath

Common mistakes: Sagging hips, raising hips too high

Core exercise schedule

Activities to avoid that can make your hip bursitis worse

Some movements are like poking a sleeping bear—they’ll wake up your hip pain with a vengeance. Knowing what to avoid is just as important as knowing what to do.

High-risk exercises and activities

Everyday activities that need modification

Getting in and out of cars

Problem: Twisting while sitting/standing puts stress on your hip

Solution: Use the “swivel technique”

1. Sit down first, then swing both legs into the car together
2. To get out, swing both legs out first, then stand up
3. Avoid twisting your spine while your hips are flexed

Sleeping positions and setup

Problems with common positions:

• Side sleeping on affected hip: Direct pressure on inflamed bursa
• Sleeping without pillow support: Hip adduction increases stress

Optimal sleep setup:

• Sleep on your back or unaffected side
• Place a pillow between your knees when side-sleeping
• Use a small pillow under your affected hip when sleeping on your back
• Consider a body pillow for full-body support

Sitting and standing modifications

Prolonged sitting issues:

• Hip flexors tighten and shorten
• Glutes become weak and inactive
• Bursa can become compressed

Smart sitting strategies:

Standing workstation tips:

• Use an anti-fatigue mat
• Alternate standing on each leg
• Keep a small stool to prop one foot up occasionally
• Wear supportive shoes

Workplace ergonomics for hip health

Exercise equipment and budget-friendly alternatives

You don’t need expensive equipment to treat your hip bursitis effectively. Here are options for every budget:

DIY equipment instructions

Homemade ankle weights:

1. Fill two identical water bottles with water or sand
2. Secure them in tube socks
3. Tie the socks around your ankles
4. Start with less weight and gradually increase

Resistance band from pantyhose:

1. Cut the legs off old pantyhose
2. Tie the cut ends together to form a loop
3. Double up the loops for more resistance
4. Perfect for clamshells and hip abduction exercises

Recovery timeline and what to expect

Understanding the typical recovery process helps set realistic expectations and keeps you motivated when progress feels slow.

Comprehensive recovery phases

Weekly progress expectations

Weeks 1-2: Foundation phase

• Pain should decrease by 20-30%
• Sleep quality begins to improve
• Walking tolerance increases slightly
• Range of motion starts to improve

Weeks 3-4: Building phase

• Pain should decrease by 50% from baseline
• Can perform strengthening exercises with minimal discomfort
• Stairs become easier
• Can sleep on unaffected side comfortably

Weeks 5-6: Strengthening phase

• Pain should be minimal during daily activities
• Can perform all exercises in the program
• Walking tolerance significantly improved
• Night pain should be resolved

Weeks 7-12: Advanced phase

• Return to most normal activities
• Occasional discomfort with challenging activities is normal
• Focus shifts to preventing recurrence
• Can progress to more advanced exercises

Warning signs that require medical attention

Contact your healthcare provider if you experience:

• Worsening pain after 2 weeks of consistent exercise
• New numbness or tingling in your leg
• Inability to bear weight on the affected leg
• Fever or signs of infection
• No improvement in pain after 4-6 weeks

Integrating with other treatments

Exercise therapy works best when combined with other evidence-based treatments. Here’s how different approaches complement your exercise program:

Medical treatments and exercise

Nutritional support for recovery

Anti-inflammatory foods to include:

• Fatty fish (salmon, mackerel, sardines)
• Leafy greens (spinach, kale, chard)
• Berries (blueberries, strawberries, cherries)
• Nuts and seeds (walnuts, flaxseeds, chia seeds)
• Turmeric and ginger

Foods that may increase inflammation:

• Processed foods high in trans fats
• Excessive sugar and refined carbohydrates
• Red meat in large quantities
• Alcohol in excess

Sleep and recovery optimization

Special populations and modifications

Modifications for seniors (65+)

Safety considerations:

• Higher fall risk due to balance issues
• May have multiple health conditions
• Medications can affect balance and energy
• Slower tissue healing

Exercise modifications:

• Always use support for standing exercises initially
• Longer warm-up periods (10-15 minutes)
• More frequent rest breaks
• Focus on functional movements
• Consider aquatic exercise if available

Progression guidelines:

• Advance more slowly (every 2-3 weeks instead of weekly)
• Emphasize consistency over intensity
• Include balance training in every session
• Monitor for signs of overexertion

Considerations for athletes

Return to sport planning:

• Complete pain-free daily activities first
• Sport-specific exercises in final phase
• Gradual return to training intensity
• Address contributing factors (training errors, equipment)

Advanced exercises for athletes:

• Single-leg squats
• Lateral lunges
• Sport-specific movement patterns
• Plyometric training (final phase only)

Pregnancy-related hip bursitis

Safe exercise considerations:

• Avoid exercises lying flat on back after first trimester
• Monitor for increased ligament laxity
• Modify as belly grows
• Focus on pelvic floor integration

Recommended modifications:

• Use supported standing positions
• Prenatal yoga poses
• Swimming if available
• Consult with OB/GYN before starting program

Technology and digital resources

Exercise tracking apps

• Simple timer apps for exercise intervals
• Basic fitness apps for tracking repetitions
• Video calling for remote PT sessions
• Progress tracking spreadsheets

Online resources

• Reputable medical websites for information
• YouTube channels with proper exercise demonstrations
• Telehealth platforms for professional consultation
• Support groups and forums (with caution about medical advice)

Long-term management and prevention

Maintenance exercise program

Once you’ve completed the initial 12-week program, continue with a maintenance routine:

3x per week maintenance program:

• 10 minutes stretching
• 15 minutes strengthening (focus on glutes and core)
• 5 minutes cool-down
• Include 2-3 exercises from each category

Prevention strategies

Activity modification for life

High-risk activities – permanent modifications:

• Running: Progress gradually, focus on form, proper footwear
• Hiking: Use trekking poles, avoid steep descents
• Cycling: Proper bike fit, gradual mileage increases
• Dancing: Avoid deep hip movements initially

Workplace strategies:

• Ergonomic assessments every 6 months
• Regular movement breaks
• Proper lifting techniques
• Supportive footwear

Conclusion

Hip bursitis doesn’t have to control your life. With the right exercises, smart modifications, and patience, you can return to the activities you love. Remember these key points:

Listen to your body—pain is your guide, not your enemy. Be consistent with your exercises, but don’t push through sharp pain. Focus on both strengthening the muscles that support your hip and stretching the tight areas that contribute to your problem.

Recovery isn’t always linear. You might have good days and setbacks. That’s normal. Stick with your exercise routine, make the necessary lifestyle modifications, and give your body time to heal.

Your hip bursitis brought you here, but it doesn’t define your future. With dedication and the right approach, you’ll be moving freely and pain-free again.

FAQs

How long does it take for hip bursitis exercises to work?

Most people start feeling some relief within 2-3 weeks of consistent exercise. Full recovery typically takes 6-12 weeks, depending on the severity of your condition and how well you stick to your exercise routine.

Can I use heat or ice for my hip bursitis?

Ice is usually better for acute inflammation. Apply ice for 15-20 minutes several times a day for the first 48-72 hours. After that, you can try heat before exercises to warm up your muscles and ice after exercises to reduce inflammation.

Is walking good for hip bursitis?

Yes, walking is generally excellent for hip bursitis. It promotes blood flow and keeps your hip joint mobile without high impact. Start with short distances and gradually increase as your symptoms improve.

What is the best sleeping position for hip bursitis?

Sleep on your back or on your unaffected side. If you sleep on your side, place a pillow between your knees to keep your hips properly aligned. Avoid sleeping on your affected side, as this puts direct pressure on the inflamed bursa.