The Best Exercises for Hip Strength & Treating Hip Bursitis
- Jess Mcdonald
- Oct 15, 2023
- 3 min read
Updated: Feb 6
Healthy hips for wellbeing and longevity
Hip strength and mobility is a vital aspect of overall health and longevity. So taking good care of your hips is a wise move.
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 orthopaedic 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 characterised 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. Before treating hip bursitis and GTPS, it’s important to have a thorough clinical assessment prior to commencing any exercise program. As some exercise may not be appropriate during acute pain.
Once you’re ready, long-term treatment solutions include hip-stability and core strength.
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.
Ensure your hips do not move with the leg
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.
Ready to get moving? Download our Hip Strength Program from below now.
Not keen on a home workout?
Why not try one of our physiotherapy-led small group classes.
At Move Sports Physiotherapy & Pilates in Geelong we offer physiotherapy-guided strength sessions and clinical Pilates tailored to your body and your needs.
Benefits of supervised sessions include;
Strength: Clinical pilates focus' on improving core and hip strength, bolstering overall mobility & stability.
Flexibility: 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 programs designed to match your condition and health goals.
To ensure you are getting the most out of any exercise program, we strongly recommend you book in for an initial physio appointment at Move in Geelong. So one of our amazing team members can triple check these movements are safe and suitable for you and your body!
