Hip Bursitis Exercises to Avoid
He runs a biomechanical assessment clinic, advises on footwear and custom orthotics.
- Best Asics Shoes for Flat Feet - October 25, 2024
- Best Running Shoes for Flat Feet - October 22, 2024
- Posterior Tibial Tendonitis - October 21, 2024
Hip bursitis is a painful condition that occurs when the bursa, small fluid-filled sacs that cushion the hip joint, become inflamed. Certain exercises, especially those that compress the inflamed bursa, can aggravate the condition. Understanding which movements to avoid is key to managing your symptoms and promoting recovery.
Exercises to Avoid with Hip Bursitis
The types of exercises to avoid depend on which bursa is inflamed. Compression of the bursa will increase pain, so movements that put pressure on the affected area should be limited or avoided.
Based on our clinical experience, here are some exercises you should steer clear of if you have hip bursitis:
- Glute Stretch
- Lateral Lunges
- Deep Squats
- Romanian Deadlifts
- Outer Hip Foam Rolling
- Single Leg Squats
These movements often involve hip flexion, adduction, or internal rotation, which can compress the bursa. Other activities like walking, running, cycling, and cardio machines can also aggravate hip bursitis due to the pressure they place on the joint.
Additionally, everyday positions such as sitting with crossed legs, standing with a dropped hip, or lying on your side can trigger pain due to compression of the bursa.
Trochanteric Bursitis: What to Avoid
If you suffer from trochanteric bursitis, the bursa near the outer hip can become compressed when the hip is flexed, adducted, or internally rotated. Exercises that involve deep hip flexion, such as deep squats or lateral hip movements, should be avoided as they can aggravate the condition.
Be mindful of the following:
- Sitting with legs crossed
- Standing with uneven hips
- Lying on your side
These actions can put additional strain on the bursa and worsen your symptoms.
Ischiogluteal Bursitis: Exercise Caution
For those with ischiogluteal bursitis, the bursa becomes compressed when the hip is flexed, particularly when seated, as it is located over the sit bones. This makes sitting for extended periods uncomfortable.
Avoid the following exercises:
- Seated activities such as rowing or recumbent cycling
- Deep squats
- Bent-over rows
- Romanian deadlifts
These movements can exacerbate the pain due to compression of the bursa when the hip is flexed.
Iliopsoas Bursitis: Exercise Restrictions
Iliopsoas bursitis often affects sprinters and hill runners because of the high levels of hip flexion involved. The bursa is compressed during both hip flexion and hip extension.
Avoid activities such as:
- Sprinting
- Hill running
- Deep squats
- Resisted hip flexion exercises
These movements put extra stress on the hip and can worsen iliopsoas bursitis.
Is Yoga Safe for Hip Bursitis?
Yoga poses can vary widely, so it’s not always clear whether it’s safe to continue practising with hip bursitis. If you’re new to yoga, avoiding starting while dealing with bursitis is better.
If you’re an experienced practitioner, monitor how your body feels during and after your sessions. You may only need to modify or avoid specific poses, such as:
- Crossed-leg positions
- Lying on your side
- Standing on one leg
Reducing the range of motion in compressive poses can help prevent irritation.
Is Cycling Bad for Hip Bursitis?
Cycling can sometimes aggravate hip bursitis, especially if the saddle compresses the ischiogluteal bursa. For individuals with trochanteric bursitis, certain cycling positions, such as aerodynamic or time-trial (TT) setups, can also irritate the bursa.
If you’re wondering, “Can I ride a stationary bike with hip bursitis?” the answer depends on which bursa is inflamed and how severe your symptoms are. Stationary bikes often have upright seating, which can put additional pressure on the sit bones, exacerbating ischiogluteal bursitis.
Is Walking Good for Hip Bursitis?
Walking can sometimes aggravate hip bursitis, particularly if you have weak gluteal muscles or a narrow gait. The gluteus medius and minimus are vital in stabilizing the pelvis when standing on one leg.
If these muscles are weak, the pelvis may drop, causing the leg to adduct and the bursa to compress. Strengthening these muscles can help improve walking tolerance and reduce pain.
Can I Run with Hip Bursitis?
Running with hip bursitis depends on the level of pain and irritability, as well as your gait and pelvic stability. Runners with strong gluteal muscles and a stable pelvis can often continue running at a modified intensity, frequency, and duration.
However, if you’re new to running, it’s best to fully recover from hip bursitis before starting a running program to prevent further irritation.
Conclusion
Understanding which exercises and activities to avoid with hip bursitis is crucial for managing pain and preventing further irritation. Focus on strengthening your gluteal muscles and modifying your exercise routine to avoid compressing the bursa.
For tailored advice, consider consulting with a physical therapist to develop a personalized exercise plan that supports your recovery.
Related Articles
- Hip Pain Diagram: Understanding common causes of hip pain and their treatment options.
- Best Stretches for Hip Bursitis Relief: Effective stretches to reduce hip pain and improve flexibility.
_______________________________________
We offer Online Appointments for £95 and Face-to-Face appointments for £165 in our clinics.