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Hip Bursitis: Exercises

Introduction

Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.

You will be told when to start these exercises and which ones will work best for you.

How to do the exercises

Hip external rotator stretch

slide 1 of 4

slide 1 of 4, Hip external rotator stretch,

Lie on your back with both knees bent and your feet flat on the floor.
Put the ankle of your affected leg on your opposite thigh near your knee.
Use your opposite hand to gently pull your knee across your body toward your shoulder. For example, to stretch your left hip, use your right hand to pull your left knee toward your right shoulder.
Hold the stretch for 15 to 30 seconds.
Repeat 2 to 4 times.
It's a good idea to repeat these steps with your other leg.

Iliotibial band stretch

slide 2 of 4

slide 2 of 4, Iliotibial band stretch,

Stand a few centimetres from a wall, with your affected hip toward the wall. If you are not steady on your feet, hold on to a chair or counter.
Stand on the leg with the affected hip. Then cross your other leg in front of it.
Let your affected hip drop out to the side of your body and against the wall. Then lean away from your affected hip until you feel a stretch. You can take the arm that's against the wall and raise it over your head as you lean away from your hip.
Hold the stretch for 15 to 30 seconds.
Repeat 2 to 4 times.
It's a good idea to repeat these steps with your other hip.

Hip abduction (lying on side)

slide 3 of 4

slide 3 of 4, Hip abduction (lying on side),

Lie on your side, with your affected leg on top. You can use your hand or a pillow to support your head.
Keep your knee straight and your leg in a straight line with your body.
Lift your affected leg straight up toward the ceiling, about 30 centimetres (12 inches) off the floor. Hold for about 6 seconds, then slowly lower your leg.
Repeat 8 to 12 times.
It's a good idea to repeat these steps on your other side.

Keep your kneecap pointing forward.
Don't let your hip drop back.

Clamshell for hip problems

slide 4 of 4

slide 4 of 4, Clamshell for hip problems,

Lie on your side, with your affected leg on top and your head propped on a pillow. Keep your feet and knees together and your knees bent.
Raise your top knee, but keep your feet together. Do not let your hips roll back. Your legs should open up like a clamshell.
Hold for about 6 seconds.
Slowly lower your knee back down.
Repeat 8 to 12 times.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

Care instructions adapted under license by your healthcare professional. If you have questions about a medical condition or this instruction, always ask your healthcare professional. Healthwise, Incorporated disclaims any warranty or liability for your use of this information.

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