Rehabilitation for Hip Bursitis
The following guide is intended for information purposes only. We recommend seeking professional advice before attempting any rehabilitation.
Aims of Rehabilitation
The aims of rehabilitation of hip bursitis depend upon the cause of the problem. The most common causes are overpronation, weak hip abductors and tight glute muscles.
If you have tight muscles surrounding the hip joint, the best way to correct this is by stretching. Stretching should be performed regularly, on a daily basis and ideally up to 5 times a day for the maximum benefit. Stretches should be held for 20-30 seconds and should be repeated twice each time. Take the stretch to the point where you can feel a gentle pull in the muscle and hold at this point (do not bounce!). If, during your 30 seconds, the stretch fades away, move a little further into it until you can feel the pull again.
To stretch the ITB and outer hip:
- Stand facing a wall, table or couch (as shown), with the leg to be stretched crossed behind the other
- Balance yourself using your hand on the wall/table.
- Push your hips out in the opposite direction to the stretching leg, keeping the knees straight
To stretch the hamstrings:
- Stand with the leg to be stretched just in front of the other
- Bend the back knee and rest your weight on this knee
- Tilt the hips forwards as if sticking your bum in the air!
To stretch the hip flexors:
- Kneel with one knee on the floor and the other foot in front with the knee bent
- Push your hips forwards and keep the back upright
And to stretch the glutes:
- Lay on your stomach and bend one leg up under your stomach so the outside of the lower leg is on or near the floor
- Lean forwards to further rotate and flex the hip and increase the stretch