Hip bursitis exercises – A set of exercises for the hip joint

What is the “hip” joint guilty of?

What arthrosis develops most often? Of course, arthrosis of the joints of the hand. Everyone saw how in elderly people the fingers become knotty, the joints become thicker, tight nodules appear on them – in general, you cannot confuse the picture with anything. But this arthrosis is not the most difficult – any old man with his knotty fingers will cook dinner for himself, and he will fasten the buttons. And this is despite the fact that the hands may hurt, and he will complain to you about pain in the hands, and the cartilage of these joints has already worn out quite a bit.

Another thing is arthrosis of the hip joint: it is outwardly invisible, but the problems bring the greatest. Therefore, arthrosis of the hip joint, or coxarthrosis, is considered the most severe of arthritic lesions of the joints.

And the whole history of the disease begins with moderate pain in the buttock, or inguinal region, or on the outer surface of the thigh, especially in the morning when you get out of bed. In the initial stage of arthrosis, there is even a period of walking, and in the middle of the day it becomes easier, but as the disease progresses, the pain becomes permanent. Every step, every load on the foot causes pain. By the way, in some cases the pain in the joint itself or groin may be minor, and the patient complains of intense pain in the lower back or in the knee joint. Such patients can be treated for years from arthrosis of the knee joint or osteochondrosis of the spine.

When the cartilage of the joint wears out completely, the bones begin to rub directly against each other, causing intense pain. If you spare the leg, the muscles begin to weaken and lameness appears.

What is the outcome of hip arthrosis? In most cases, this is ankylosis – that is, stiffness of the joint. Then the cane becomes your third leg and facilitates movement – this is the only way you can now call a lame gait. But up to this point, many years of life pass with constant pain, when the joint has not completely blocked, and any movement with the foot causes a direct erasure of the bones.

Like any disease, arthrosis of the hip joint passes through several stages in its development. The stages associated with immobilization and sharp pains in the joint are currently preferred to be treated by the method of complete joint prosthetics. This operation is very effective and gives good results, but it is worth remembering that the intervention is always accompanied by certain risks. Therefore, the patient is always looking for the opportunity to prevent interference in his native and such a close organism. And not without a reason.

Exercises for hip bursitis: how to ease pain

The main objective of conservative treatment is to maintain at the proper level the fitness and load of the muscles that move the hip in the hip joint. However, pain and limitation of mobility do not always allow this. Therefore, isometric exercises are a great opportunity to start practicing. As a rule, with coxarthrosis, certain movements in the joint persist. They must be used for classes in the first place.

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Not all exercises that are given in the isometric gymnastics section for the hip joint can be used by a patient with coxarthrosis. However, those that are available, will have a huge effect. For example, the simplest exercises “Get closer to the wall” and “Step along the wall” will allow you to start classes and at the same time celebrate your progress.

At the stage of initial and moderate changes in the joint, a certain cartilaginous layer is preserved in it. However, the pain associated with inflammation around the joint and muscle spasm sharply limits the patient’s mobility. He begins to instinctively spare the leg, and the muscles weaken even more. You can continue the vicious cycle of the disease yourself: pain – immobilization – weak muscles – pain, etc. Isometric exercises train muscles without wearing out the articular cartilage, and this is their incomparable advantage.

And yet, many patients undergo surgery and prosthetics. And in this case, the skill of the surgeon, as well as gymnastics, can lead the patient to a full recovery. Patients who have undergone total endoprosthetics for coxarthrosis tend to have major problems with the muscles and ligaments around the joint. And if you do not pay attention to muscles and ligaments and do not do gymnastics, all the efforts and skills of the surgeon will be useless.


  • The main symptom of arthrosis of the hip joint is limitation of leg mobility.
  • With coxarthrosis, intense pain can be felt in the knee joint or lower back.
  • Isometric gymnastics for the hip joint can be both a therapeutic and a preventive measure.
  • Isometric exercises are necessarily included in the complex of rehabilitation exercises after hip replacement.

What is in the synovial bursa?

Imagine a deflated ball, but not completely, but with a small amount of air inside. Kicking it is already uncomfortable, but sitting down and skating can be easy – so often children indulge. The synovial bursa works in exactly the same way – thanks to a small amount of fluid, the bag makes it easy to slip tendons and muscles in the area of hard bony protrusions. A synovial bursa is located in the area of each major joint. Inflammation of the bag is called “bursitis”, which may be purulent, or may not be related to infection.

When it hurts?

Very often middle-aged women complain that they have a hip sore when they sleep on it. “It’s just impossible to lie on this side!” Often the patient does not realize what causes pain, but when the doctor begins to examine his leg, then there is a very painful point or area near the hip joint. “Arthrosis,” the patient thinks, and is already upset in advance that he will have to change the joint soon.

But the joint itself has nothing to do with it. Such a patient has inflamed tendons that attach to the femur at this point, and maybe the bag itself, located in this place. Usually, such a diagnosis does not cause difficulties for the doctor, and yet often such patients are treated for coxarthrosis, and some are even forced to take a cane.

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Of course, this is wrong, since a cane with arthrosis of the hip joint is often necessary and useful, but with bursitis or trochanteritis (inflammation of the tendons and ligaments described above), the cane is even harmful! A patient with inflammation of the ligaments and tendons in the hip joint can walk long distances without pain, his leg rotates easily in the joint, and many patients can easily reach the ground with their fingertips. But such a patient will refuse to sleep on a sore thigh.

It is such a patient that should first be engaged in gymnastics. Often this is an active overweight woman who wants to get rid of cellulite on her hips, but does not give leg pain. Such a patient should pay attention to gymnastics. Even massage, injections and blockades, physiotherapy, which is carried out to treat trochanteritis or bursitis, can not replace natural movements.

Imagine that with the help of physiotherapy and drugs, inflammation in the tendon area was eliminated. However, the muscles and ligaments remained untrained, and life again forces you to go up to the fifth floor, run around with difficult bags from the store, and wash the floors throughout the apartment. Normal household workloads again prove overwhelming for tendons, and the pain returns.

To be treated effectively, the patient must necessarily participate in the treatment process. And training the necessary muscles and ligaments is the direct RESPONSIBILITY of the patient. There is no need to describe the benefits of isometric gymnastics in case of inflammation of the ligaments and tendons. The isometric part of the exercise strains the muscles and gives a moderate load on the tendons and ligaments. Since there is no movement in the joint, the cartilaginous surfaces experience a moderate compressive load, which is beneficial for cartilage. Blood circulation in the working muscle, and therefore in the ligaments, is enhanced.

Hip bursitis stretches – phase renewal of ligaments and tendons

Let us dwell on the important part of exercises – stretching. Stretching is the second part of the exercise. Give it special attention. During stretching, a complex process occurs. Muscles are stretched, especially the fibers involved in the regulation of tension, muscle spasm disappears. At the same time, tendons and ligaments are pulled, the moderate tension of which causes the cells to produce new fibers – ligaments and tendons are strengthened. The stretching phase should be smooth, last 10–20 seconds and not cause serious pain.

In case of trochanteritis or superexeltic bursitis, which we described above, the exercises “Overlap”, “Helping the hip joint”, “Pendulum facing the table” will be especially useful. They actively train hip abduction and stretch tissues and muscles in the outer thigh and buttocks. Do not be lazy and include a few exercises from this section in gymnastics, and your training will be full and effective.

Getting trochanteric bursitis exercises with the wall

Normally, you can lower your knee almost to a horizontal level without significant difficulty. The restriction of this movement indicates a possible pathology of the hip joint.

lying on your back

Starting position – lying on your back, hands placed under the lower back to maintain lumbar bending. Place both feet on the wall so that the knee joints are slightly bent.

Doing slow kneeling and breeding

Phase One: Doing slow kneeling and breeding. At this time, movement occurs in the hip and ankle joints. Repeat 8-10 times.

Move your body

Phase Two: Move your body closer to the wall so that your knees bend a little more.

Repeat the casting-breeding of the knees

Repeat the casting-breeding of the knees 8-10 times.

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Phase Three

Phase Three: Again, approach the wall with an increase in the flexion of the knee joints and again bring in and breed the knees. Repeat the exercise, approaching the wall until the maximum possible comfortable flexion in the knee joints. During this exercise, the hip joints are sequentially bent and the plane of rotation of the hips changes.

Helping the Hip Joint

Helping the Hip Joint

Starting position – lying on the left side on the edge of the couch facing the edge. Small ridges are placed under the head and neck so that the head and neck do not hang down. The base of the right palm is located on the bone protrusion on the side of the buttock – the right large trochanter, which is attached to most of the muscles that move the thigh in the hip joint.

Stress phase

Stress phase: Lift the right leg up and bend and unbend it in the knee and hip joints on weight. While moving, press the brush on the soft tissues and muscles in the region of the greater trochanter. Such pressure greatly facilitates the movement of muscles and, in addition, reduces pain in the greater trochanter, if any. This movement is both dynamic and isometric. Repeat bending-extension 8-10 times.

Relaxation phase: After that, the right leg straightens and hangs down – forward through the left leg and the edge of the bed. At the same time, you feel muscle strain under your own leg weight. Continue for 10–20 seconds. Next, reverse the position and repeat.

Pendulum facing the table

Pendulum facing the table

Starting position – standing facing the table a step away from him. Lean with both hands on the table. Get up on the toe of your left leg. The right leg hangs down freely. To facilitate the exercise, you can stand with your left foot on a small stand (book, etc.).

Take your right foot

Take your right foot to the right as far as the range of motion in the hip joint allows. Hold the isometric voltage for 20-30 seconds. After that, freely release your right leg in the form of a pendulum to oscillate from side to side for 5-10 seconds.

bring the right leg to the left

Next, bring the right leg to the left, as far as the hip joint allows, and also hold the position for 20-30 seconds, further relaxation is similar to the pendulum for 5-10 seconds. Repeat 3-5 times. Next, repeat the exercise for the left leg.

Bring the knees with a counterweight

Starting position – sitting on the stool. Knees are separated, feet are touching each other. The palms of the hands are located outside the knees.

Bring the knees with a counterweight

Isometric voltage phase: keep your knees apart while trying to bring them together with your hands. Feel the tension of the buttocks and external muscles of the thigh. Hold the voltage for 10-30 seconds.

Stretching phase

Stretching phase: relax your legs and bring your knees together with your hands, pressing them together for 10–20 seconds. Repeat 1-3 times.

Bringing the knees with a counterweight

Bringing the knees with a counterweight

Starting position – sitting on the couch. The feet touch each other together. Arms clenched between the knees

Isometric voltage phase

Isometric voltage phase: trying to fist with your knees, which resist this and hold in place for 10-30 seconds. Feel the tension of the inner (adductor) muscles of the thighs.

Stretching phase: relax your legs and spread your hips as much as possible, you feel the stretching of the inner thigh muscles for 10–20 seconds. Repeat 1-3 times.

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