| Hip bursitis is the inflammation of the bursal sac | | | | over the other. |
| positioned over the outside of the hip. An individual | | | | Pull the affected leg to the other side while holding |
| with hip bursitis seeking treatment may be | | | | your knee there. |
| advised initally to rest by avoiding tasks that may | | | | Keep your buttocks flat while pulling the leg (You |
| stress or strain the hip. Often individuals choose to | | | | will feel the muscle pulling in the hip area). |
| seek a physician to prescribe medications that | | | | Hold the knee for 5-10 seconds. Repeat 10 times. |
| may help in reducing their hip bursitis symptoms | | | | 3 sets. |
| such as pain and inflammation. In addition, many | | | | Ball Squat: |
| may be advised to follow a specific exercise | | | | Stand upright with your back facing the wall. |
| program designed to strengthen their hip muscles. | | | | Place an exercise ball behind your lower back and |
| These exercises usually include stretching | | | | lean against the wall. |
| exercises that will increase flexibility and promote | | | | While keeping your body upright, slowly squat |
| movement of the hips by reducing the pain. | | | | down until your thighs are parallel to the floor. |
| Below is a list of exercises that will help diminish | | | | Hold this pose for ten seconds. Return to up and |
| hip bursitis pain. | | | | slide up on the wall. |
| Leg Raise: | | | | Repeat this step 10 times, 3 sets. |
| Lie down on your back and keep your legs | | | | Important Tips: |
| straight. | | | | Be aware to how your body is feeling throughout |
| Now stiffen the muscles of the upper portion of | | | | the exercise. It is important to remain within a |
| the affected thigh. | | | | range of motion that is comfortable. The goal is |
| Then gradually raise that leg 6-8 inches above the | | | | NOT to push the muscle through the pain. You will |
| floor. | | | | become more flexible in time. After completing |
| While raising the leg, make sure to keep the | | | | the exercise, it is recommended that you apply a |
| upper thigh muscles tightened. Hold for 10 | | | | cold pack to the hip for approximately five |
| seconds. | | | | minutes. Icing the hip after exercise will help |
| Then gradually bring down the leg on the floor. | | | | decrease swelling and relieve the pain caused by |
| Repeat this step 10 times. 3 sets. | | | | bursitis.Practice these exercises after the initial |
| Cross Leg Pull: | | | | tenderness and swelling that results from hip |
| Sit on a chair and cross the bursitis impacted leg | | | | bursitis. |