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  • Writer's pictureJess Mcdonald

The Best Exercise for Hip Strength & Treating Hip Bursitis.

Updated: Jul 10

Our favourite exercises for strengthing your hip


Physio Jess helping a older clients with hip and knee strength on the wunda chair doing clinical pilates

Hip health is a vital aspect of overall well-being. Lateral hip pain, which manifests as discomfort on the outer side of your hip, can pose a significant challenge when it comes to diagnosis and management. It's a prevalent orthopedic issue that's often referred to by various names, such as;

  • hip bursitis

  • gluteal tendinopathy

  • tensor fascia lata tendinopathy,

  • or simply lateral hip pain.

These conditions are all encompassed under the broader term known as Greater Trochanteric Pain Syndrome (GTPS). GTPS is characterized by degeneration affecting the gluteal tendons and bursa, resulting in persistent pain along the outer aspect of the thigh.




Take charge of your hip pain journey - if you are keen to learn how to assess your hip pain, please read this article, or looking for more ways to manage your hip bursitis, read here.


Hip bursitis and GTPS can feel like formidable foes, but knowledge is power. For long-term treatment, the focus is often on increasing your hip and core strength. Please note if you are in the acute stage of your hip bursitis / GTPS journey we would always recommend a thorough assessment prior to commencing these movements.


Empower Yourself with Evidence-Based Exercises:


Single-Leg Bridge:

  • Lie on your back, knees bent, and feet hip-width apart.

  • Elevate one leg, keeping it straight.

  • Push through your heel to lift your hips off the ground.

  • Engage your glutes at the peak of the movement and hold for a few seconds.

  • Gently lower your hips and leg.

  • Perform 2-3 sets of 10-12 repetitions on each leg.

Squats:

  • Stand with feet shoulder-width apart.

  • Slowly lower your body by bending your knees and hips while maintaining good posture.

  • Descend to a depth that feels comfortable, avoiding pain.

  • Push through your heels to return to the starting position.

  • Aim for 2-3 sets of 12-15 repetitions.

Clamshells:

  • Lie on your side with knees bent at a 90-degree angle and feet together.

  • Raise your top knee as high as comfortably possible while keeping your feet together.

  • Lower your knee back down.

  • Include 2-3 sets of 10-12 repetitions on each side.

Crab Walk:

  • Secure a resistance band just above your knees.

  • Assume a semi-squat position.

  • Take small lateral steps to the side while maintaining resistance on the band.

  • Perform 2-3 sets of 10-12 steps in each direction.


Not keen on a home workout? Why not try our supervised physiotherapy led strength sessions including Clinical Pilates


At Move Sports Physiotherapy & Pilates in Geelong we offer physiotherapy-guided strength sessions to be tailored to your body and your needs. The benefits of supervised sessions are;

  • Strength Enhancement: Clinical pilates zeros in on core and hip muscle strengthening, bolstering stability and reducing the risk of further issues.

  • Flexibility Boost: Pilates fosters flexibility, countering stiffness and discomfort often linked to hip conditions.

  • Pain Mastery: Many individuals grappling with hip pain find relief through customised clinical pilates exercises tailored to their unique needs.

  • Personalised Care: At Move Sports Physiotherapy & Pilates in Geelong, you'll experience personalised clinical pilates programs designed to match your condition and objectives.


See below if you would like to download a basic hip-strengthening program to get you started. Please note this is not individualised to your specific needs. We strongly recommend you book an appointment with our physio team at Move in Geelong, to get you started on the right direction, and triple check these movements are safe and suitable for you and your body!


Hip Strength Program
.pdf
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