Hip bursitis, also known as trochanteric bursitis, is a condition characterised by the inflammation of one or more bursae in the hip region, causing pain and difficulty in movement. It is a relatively common condition with an annual incidence rate of 1.8 per 1000 patients seen in primary care. Trochanteric bursitis can occur in adults of any age. Bursitis occurs when the fluid-filled sacs in the hip joints become inflamed, often due to lifting heavier weights, increased exercise, or repetitive motions that stress the hips. Runners are particularly susceptible, given the repetitive impact of their stride. Strengthening the muscles around your hips, particularly the thighs and core, is crucial. 

A solid muscular foundation absorbs impact and stabilises the hips, reducing trauma to the joint. Focusing on strength training exercises can significantly alleviate bursitis pain by shifting the load from the joints to the muscles, thereby mitigating wear and tear. The hip is among the three most common joints affected by bursitis, alongside the shoulder and elbow. Therefore, maintaining a regimen emphasising hip stability and muscle strength is essential for preventing and managing hip bursitis. Here are some simple yet effective exercises for relieving the pain commonly associated with hip bursitis.

How to Perform Lying Leg Circles 

Lying leg circles effectively promotes hip and leg rotation, enhancing the range of motion, flexibility, and strength in the hip flexors, quadriceps, and gluteal muscles.

Equipment Needed: None, but a yoga mat is optional.

Muscles Worked: Hip flexors, quadriceps, and gluteal muscles.

Steps:

1. Start Position: Lie flat on your back with your legs extended.
2. Lift Left Leg: Elevate your left leg approximately 3 inches off the ground.
3. Circle Movement: Keep your leg straight and in line, then make small circles.
4. Switch Leg: Repeat the movement with your right leg.

Repetitions: Perform three sets of 5 rotations on each leg, totalling 30 reps per leg.

Tip: Ensure control throughout the exercise to maximise the benefits and prevent injury.

How to Perform Lying Lateral Leg Raises

Lying lateral leg raises are beneficial for strengthening the tensor fasciae latae (TFL) and iliotibial band (ITB), which are crucial for side-to-side leg motion. These muscles are often neglected in routines focusing on forward and backward movements, such as running. Strengthening them enhances stability and overall leg strength.

Equipment Needed: None; yoga mat optional.

Muscles Worked: Gluteus maximus, gluteus minimus, quadriceps, TFL, and ITB.

Steps:

1. Start Position: Lie on your right side with your right arm extended for balance.
2. Lift Leg: Elevate your left leg as far as possible, aiming for maximum range of motion.
3. Lower Leg: Bring your left leg back down in a controlled motion, aligning it with your right leg.
4. Repetitions: Complete 15 repetitions on the left leg.
5. Switch Side: Roll over to your left side and perform 15 repetitions with your right leg.

Sets: Finish three sets of 15 repetitions on each leg.

Tip: If lying on your side aggravates hip bursitis, place a pillow or foam mat between the floor and your hip joint for added comfort. Alternatively, perform the exercise standing if irritation persists.

How to Perform Hip Bridges

Hip bridges target the hip flexors, glutes, hamstrings, and quadriceps, supporting hip joint strength.

Equipment Needed: None, yoga mat optional

Muscles Worked: Hip flexors, quadriceps, hamstrings, glutes, and lower back.

Steps:

1. Start Position: Lie flat on your back with your feet flat on the ground, close to your bottom, and your legs bent.
2. Lift Hips: Drive your weight through your heels to elevate your hips, aligning them with your shoulders and knees.
3. Feel Engagement: You should feel the upward motion primarily in your glutes and hamstrings.
4. Lower Hips: Slowly sink your hips back down to the ground.

Repetitions: Perform five sets of 20 repetitions.

Advanced Option: To increase the challenge, perform five sets of hip bridges until muscle failure, maintaining form throughout. You can also add weight by placing it on your pelvis.

This exercise promotes hip strength and stability, which are crucial for overall mobility and injury prevention. 

The Importance of Consistency

Incorporating specific exercises four to five times a week can significantly bolster hip and leg muscle strength, reducing the risk of developing bursitis and alleviating existing pain associated with hip bursitis. Here are some additional tips:

• Strength Training: Follow a consistent and effective regimen.
• Stretching: Maintain flexibility and prevent stiffness.
• Ice Therapy: Reduce inflammation and pain.
• Rest: Allow your body to rebuild, rejuvenate, and repair post-exercise.

Integrating these exercises and practices into your routine can enhance hip stability and strength, helping prevent and manage bursitis effectively.