4 Stretches and Exercises to Decrease Hip Bursitis Pain

December 27, 2018

Your hip bursitis is caused by inflammation of your bursa, a jelly-like sac that contains fluid. Inflammation of your bursa can cause stiffness and pain, making it difficult to sit, walk, stand, or sleep. Maintaining strength and flexibility in the hip muscles can help reduce the friction that causes the inflammation and pain. You may be wondering what exercises can I do with hip bursitis? We are here to answer that question for you, once and for all.

Your physician or physical therapist will recommend when to start and how often to do your hip bursitis exercises. The general recommendation is to do the stretches 2 to 3 times a day and the exercises 1 to 2 times a day as tolerated. A floor mat can be useful and you will need a cushion or pillow. Start each exercise slowly, and ease of the exercise if you start having pain.

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Hip Rotator Stretch

Hip Rotator Stretch

  1. Lie on your back with both knees bent and your feet flat on the floor.
  2. Place the ankle of your affected leg on the opposite thigh near your knee.
  3. Use your hand to slowly push your knee away from your body until you feel a gentle stretch at the front of your hip.
  4. Hold the stretch for 15 to 30 seconds.
  5. Repeat 2 to 4 times.
  6. Repeat steps 1 through 5 except this time, during step 3, slowly pull your knee towards your opposite shoulder until you feel a stretch at the back of your hip.

Iliotibial Band (IT band) Stretch

Iliotibial Band (IT band) Stretch

  1. Stand with your affected hip against a wall. For extra support, you can use a chair or counter.
  2. Put your weight on your affected hip and cross the other leg in front of it.
  3. Raise your arm, on the same side as your affected hip, above your head.
  4. Lean away from the wall, letting your affected hip press against it, until you feel a gentle stretch on the outside of your hip.
  5. Hold the stretch for 15 to 30 seconds.
  6. Repeat 2 to 4 times.

Straight-leg Raises

Straight-leg Raises

  1. Lie on your side, with your affected hip on top. Support your head and stabilize yourself as necessary.
  2. Tighten the muscles in your affected leg to keep your knee straight.
  3. Lit your top leg until your foot is about 12 inches of the floor. Be sure to keep your hip and leg in line with the rest of your body and make sure you don’t roll towards your back.
  4. Hold your leg in the raised position for 6 seconds and slowly lower your leg.
  5. Repeat 8 to 12 times.



  1. Lie on your side with your affected hip on top. Support your head with a pillow and stabilize yourself as necessary.
  2. Keep your legs together and bend both knees.
  3. Keep your feet together and lit your top knee until your knees are about 8 to 10 inches apart. Be sure your top hip does not roll back.
  4. Hold your leg in the raised position for 6 seconds and slowly lower your knee each time.
  5. Rest for 10 seconds.
  6. Repeat 8 to 12 times.

Schedule an Appointment With a Hip Bursitis Specialist Today

Make sure to check with your doctor first before performing exercises for bursitis in your hip. In some cases, bursitis in the hip can be severe enough that these home exercises will not fully heal your hip. In these instances, you would be wise to check with your local sports medicine doctor for further evaluation.

If you’re in the Houston, Beaumont, or Cypress, Texas area, Dr. Mufaddal Gombera is the local sports medicine specialist to tend to your hip bursitis pain. Call him at (713) 794-3457 or click here make an appointment today!

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Dr. Gombera

Dr. Gombera, earned his medical degree from Baylor College of Medicine and completed his orthopedic surgery residency at the University of Michigan. Expanding his expertise, he undertook a sports medicine and arthroscopy fellowship at Northwestern University in Chicago. Recognized as a Super Doctors Rising Star and honored for patient care excellence at the University of Michigan, he holds multiple certifications and licenses, solidifying his dedication to delivering exceptional medical services.



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