The 8 BEST Hip Bursitis Exercises & Stretches - PT Time with Tim
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- เผยแพร่เมื่อ 20 มิ.ย. 2024
- 👉 Purchase a home exercise program worksheet of Dr. Tim's BEST Hip Bursitis exercises seen in this video! Worksheets are available to print at home or use on any mobile device and each one includes ADDITIONAL exercises to ensure a full, comprehensive rehab program. pttimewithtim.myshopify.com/
📰 Hip Bursitis (also known as Trochanteric Bursitis) symptoms include outer pain, stiffness, tightness, and tenderness near the outer hip. This can lead to pain with walking, standing, sitting, and lying on your side. Looking for my FREE in-depth article on the causes, physical therapy treatments, and prevention techniques on Hip Bursitis? Check it out here: pttimewithtim.com/hip-bursiti...
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The following video is provided for educational and entertainment purposes only and is not meant to be construed as medical advice nor a treatment plan. The information provided should not be used to self-diagnose or self-treat any health, medical, or physical condition. This video was created by PT Time with Tim, LLC. Always seek the advice and assistance of a licensed medical doctor or physical therapist before taking part in any therapy, or if you need to receive a competent medical opinion. If you think you may have a medical emergency, call 911 or go to the nearest emergency room immediately. Never disregard professional medical advice or delay in seeking it because of something you have heard on this PT Time with Tim video. PT Time with Tim, LLC makes no representations about the accuracy or suitability of this content.
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00:00 Introduction
00:25 Causes of Hip Bursitis
00:48 Activities to Avoid
02:11 Stick Roll Massage
03:40 Hip External Rotator Stretch
04:48 Figure 4 Hip Stretch
05:38 Single Knee to Chest Stretch
06:10 Dual-Leg Bridging
07:27 Side-Lying Hip Abduction
08:44 Side-Lying Clamshells
09:57 Outro
✅ Want to learn Dr. Tim’s Top 5 Daily Stretches for optimal health? Download for FREE here: www.pttimewithtim.com/freebie
How'd you know i needed some hip stretches today? I go looking for the intel, and Doc Tim has already recon'd the site and laid in the best avenue of approach.
I’m a doctor of medicine & surgery. It’s great to come across a genuine Dr of Physical Therapy. I could tell straight away that this guy knows his stuff, a rarity amongst so many fake physio gurus.
Thanks for the kind comments Dr. IsR! I’m happy to be able to share with others 😁
Love this . Thanks for sharing
Thank you so much!
Thanks!
Thankyou
Thank you Dr Tim. This detailed informative video has been a great help for me.
Thanks so much for explaining that hip bursitis is a compressive disorder involving the IT band. Makes it much easier to understand the point of the stretches and exercises.
I saved this video and i’ll start doing it,thank you doc ,i hope it will work ,take care!
Tim, thank you so much...
You’re welcome!
Great set of exercises - exactly what I need right now because I've had issues for a while and am in pain again
Great video!Thank you for sharing this knowledge!
You’re welcome Chris!
Thank you doc .God bless you
You’re welcome Marcia!
Nice...Best very practical..
Glad you liked it!
Very helpful and informative, thanks
Glad it was helpful! Thanks for the comment 😁
I have both hip arthritis and DTPS. I can see being comfortable with maybe 3 or 4 of these exercises. I do the bridge every day. It's effective.
Very good!!!!!
Thanks for watching!
Thank you for sharing, I have hip bursitis on my left leg and sciatica on my right side due to a bulged disc, hope these exercises are ok to do
Thanks Tim already feeling a great difference after just 1 week thank you YNWA
I’m so glad to hear that you’re starting to feel better! Keep it up 👍 and thanks for watching.
I got directly painrelief by stretching. I am greatfull for your information. 🕊️🌹✨
I have it in both hips for about 4 years now
I've only been doing the exercises for a couple of days and feel a big relief already
Thank you so much
God bless you
So happy to hear this! Keep up the great work!!
Excellent guy! Synthetic and effective!! Thank You.
Thanks for watching!
Thank you so much with your description. It’s spot on with what I do and we’re it affects me. Love this 👏🏻
Tim I just subscribed from your channel. I'm from California USA. Great help. 🙏 Congratulations 🎉
Glad you found me Alejandro!
I usually do these strengthing exercises in the morning before I get out of bed .I find that it helps me get thru my work day .
Thanks for sharing!
Wat verrassend de natuur in Mexico en dit is nog maar het begin van jullie avontuur in dit land. De felicitaties vanuit Brabant houdoe Henk en Henk 👋
Please can you tell me for how long must I use the rolling pen? Thank you.
Thank you for the great info!!
You’re so welcome! Thanks for watching. Hope it helps 🙂
Yes ..Going to watch more of your videos..Got some nerve issues with the hip pain goin on..goin for a EMG this week..But just tried your stretches..feels better..going to do again tonight.. Thank you!!
Sorry to hear that you’re having something nerve involvement also. Glad, though, that you’re feeling some symptom relief with the exercises 👍
This video is amazing but I have herniated disc as well so I have trouble doing so many reps 😩
Thank you. The stretches and exercises are so well explained. I hope this helps my side hip pain. Strengthen my Glutes.
You’re so welcome! Definitely take careful note of the precautions that I speak about in the beginning of the video as well as that will help prevent further irritating the tissue. Best of luck!
@@PTTimewithTim Thanks.. hopefully get back to hiking here in North Carolina 🙏
Thank you so much for being so detailed in showing how to do these exercises! Also I really appreciate that you mentioned some things to avoid, such as lying on the bad side or crossing that leg over the other knee. I just started sleeping on my sides a few months back, and looking back it was around then that the hip pain started. I also cross my legs all the time, and the bad leg is the one I favor. Good to know, in other words! This is a great video and I'll be reading your article tomorrow.
Thank you for the lovely comment. You are very welcome!
Thank you , I find these tips easy to do, and i can't afford P T , I have very bad Bursitis in right leg , below the hip .
Mike Espo.
You’re welcome Mike!
Hello. Thank you for sharing this. Is it ok to do them when having gluteal thendinophaty on gluteus medius and minor?
You’re welcome Carla! Yes, these exercises and stretches would be fine with someone dealing with gluteal tendinopathy, which is basically a chronic degeneration of the glute med/min tendon where the tendon inserts into bone. As always, though, avoid any of the exercises if they do elicit hip pain when performed of course.
Thanks Tim, experiencing some outer hip pin, started exercises today hoping for relief. Great job on executing how to do these.
Happy to help Vicki! Let me know how it goes!
Very well explained thank you.
Thanks for watching!
Amazing. I also have ilipsoas bursitis and gluteus minimis tendinitis. Are these exercises safe and effective?
Hi Rachel. These shouldn’t be a problem, but as always, if any of the exercises seem to increase discomfort then try to modify the position or just skip it altogether and revisit it at later date.
Hi Doctor, I have trochanteric bursitis issue and it causing me pain in the inner thigh as well. Normally, where is the best place to do ultrasound if a person having pain more at inner thigh but having trochanteric bursitis? Do you think this stretches' still safe?
Hello, trochanteric bursitis only refers pain around the outside of the hip. Pain that is felt in the groin area could caused by compensations of walking on a painful leg where the groin muscles are working overtime since it hurts to put weight on that leg. However, there also could be a few other hip conditions that are also occurring such as hip joint arthritis, which also refers pain into the groin area. Check out my in-depth article on differentiating hip pain symptoms on my website. Hope it helps! pttimewithtim.com/hip-pain-symptoms/
I'm a little confused about where exactly my IT band is when I stick roll. On the video, it looks like you are not rolling exactly on the middle of the side of the hip, but just a little bit higher up. Is that correct? Thank you for your great videos. Mary
Hi Mary, the IT Band is a broad band of fascia that is located on the outside of the thigh from the pelvis to just below the knee. When stick rolling, try to slightly rotate the hip/knee inwards to expose the outside of the thigh for rolling, but you also want to try and massage the entire outside of the thigh to get the whole area. You can check out my in-depth article on this subject, which should explain explain it further. pttimewithtim.com/hip-bursitis-exercises/
Hi! I appreciate the reminder of these exercises and stretches. Now that I am dealing with arthritis in my knees, too, how can I modify these so I don't strain my knees?
Most of these exercises do not put pressure on the knees, so there shouldn't be much of a problem with knee arthritis. The only exception is the two stretches where the knee is bent. Just try to focus on stretching the hip more than excessively bending the knee. Obviously, any of the exercises can be skipped if you just can't find a comfortable position with the knees.
there are many many other aspects of pt, that you avoid to mention. These are very important things that can set you back in your progress. these aspects must be mentioned. Otherwise you will take one step forward, and two steps back porch I know, because I’ll re-injured myself, not knowing because I was never informed. The doctors are the same way try to get the consensus for you try to please everybody’s style. in addition to this, there are many small things. It wouldn’t take it a second to mention that could help you tremendously, and that are not hard at all. This should be mentioned, but I’m sure that the main goal is to get your no subscribe, viewer count up, so your money will be up as well. Oh well, you are a business just life everybody else. Remember viewers there’s always a hook which may be transparent. It may not be. It may actually be subliminal, but it is there and it is there to draw you in and get your money whore get his fame.
After getting better from right leg adductor muscles strain (5 months of rehab) I developed pain in right outer hip. Should I do this routine before squats or after? Squats to 90° don’t feel painful right now.
Glad to hear that you finally overcame the adductor strain! Typically this routine would be better to perform before squats, so it can help engage and strengthen the muscles that you use during squats.
Thnkxxx Tim I realy feel relax after these exercises 👍...
I’m happy to hear that Akhun! Thanks for watching.
@@PTTimewithTim welcome sir ..could I go for morning walk .bcoz today morning it happens to me while stretching ..
Walking is fine as long as you don’t go so far that it causes an significant increase in the hip pain. Also, try to avoid hill walking as this will aggravate the hip. Cheers!
@@PTTimewithTim ok sir should I take any medicine for it ..or use pain relief sprey .during bed tym
@@PTTimewithTim sir I also use to walk without footwear on grass in the morning..is that good enough
You are the FIRST physical therapist that understands my issues & pain! My bilateral hip bursitis started days after my scoliosis fusion surgery with a Harrington Rod, T5 to L4. I was kept in bed for 18 days, then put in a body cast over a Philadelphia Collar for the next 6 months. In 1983 they had NOTHING to help my pain in my bursas, I never thought I’d have it permanently, but here it is 39 years later. It got better when I gained weight, but I got ill with projectile vomiting with a stomach ulcer, overgrowth of yeast & ulcerations all in my stomach & lost 35 pounds. I’ve had steroid injections, but stopped after 6, then have done physical therapy. I’ve NEVER been able to regain my muscles from before my back surgery & could lift a 250 lb person on an ambulance stretcher. I also still had my gymnastics muscles from high school, I took 2nd in all around in the county championships. I can’t sleep on my bsck because of the straight rod & sleeping on my sides is so painful. I sleep on a memory foam pillow, but after 4 hours, the pain wakes me up. Do you have a pillow designed with a hole in it? Please help! I’m still thin & even baggy pants hurt!
Thanks for reaching out Lynne. I'm so sorry to hear about your complicated history of battling both back pain and hip pain. I know that it can get super frustrating, especially when you feel helpless. If you email me at askpttim@gmail.com, I can point you in the right direction in regard to pillow recommendations.
You're the best!
One question - if I have bursitis on the left side, but my degree between hip and main leg bone is 120° (which for healthy people usually are 120-135 degrees)
Should I do both legs or only left one? Thank you a lot, especially if you will answer this question))
Thank you for the comment! We usually recommend that people do these exercises on both sides. #1 We want to keep both sides equally strong and flexible. #2 We want people doing the exercises on both sides even once they get to the point of being on a maintenance program as it can help prevent the return of hip bursitis in the future on either side.
Thank you so much !!..great workout for hip bursitis !
You're so welcome!
What about bursitis on the inner hip ? ..does anyone have a video for this please?
Hello sir…I had fallen on my right greater tronchanter while playing football and it left a little bruise over there…little swelling is also seen there..it’s been 2 days but the bruise is still there with some pain but I can walk…sit stand without any discomfort I can also squat all the way down and it doesn’t hurt but as soon as I press that area the pain can be felt.should I get a x-ray?also I have been using some anti inflammatory gel there and a painkiller and also performing these exercises which you mentioned in this video….should I be worried😅?
Sorry to hear about your situation. While I can’t recommend specific medical advice, hip bursitis is definitely possible from falling onto the hip causing swelling of the trochanteric bursa. This commonly would take a few weeks to improve with treatment. However, it would be generally advisable to get an x-ray if there is significant pain with standing and waking when putting weight on that leg, if it causes significant limping, and/or if the symptoms are not improving over time. Hope this helps some!
@@PTTimewithTim thankyou sir..I appreciate it😊
Hi,
I’m going to start your rehab regimen tomorrow!
Can all the exercises be done on both sides? I feel if I probably have a weakness in both sides so makes sense to prevent the other side as well as taking care of the painful side?
I know this means lying on the painful side for a short time but could I use a cushion to give support?
Thanks 🙏
Yes, you are correct. They can be performed on both sides as long as one can lie on something that is soft like a yoga mat or pillow and that the pain when lying on the affected side is tolerable.
Thanks for your reply.
I think I caused the bursitis by overdoing yin yoga. In particular IT band stretch and figure 4 (going to deep for too long)
Should I avoid the knee to chest stretches/ figure 4 for a while and just do the others? Although I do feel tight so maybe gentle stretching is ok?
Thanks
@@clarewalters5189 gentle stretching of the hip should be fine (except stay away from the IT band stretch) as long as they are not increasing that specific pain. If the stretches are aggravating the pain, then they should be skipped until later on.
Hi as someone who has suffered with ongoing hip bursitis for over 20 years now I can tell you that even though I’m a fit and flexible person the exercise you show for doing Side-Lying Hip abduction is excruciating and there’s no way I can lift my leg much higher than just above my hip height without stressing out the bursitis into agony so this is not something someone who is in acute pain could achieve as it makes it 100 times worse!
I’ve learnt the hard way with that.
All the other tips and exercises do help though. Just an extra tip, is in standing position to raise yourself up and down very slowly from flat to on tiptoes as this helps flex the calf muscles and to do this for as long as you can progressing to doing it one leg at a time and then you’ve helped yourself without hardly trying.
I do this daily when I brush my teeth, every single day morning and night.
Thanks for your comment! Sorry to hear that you’ve been suffering with this condition for so long. You may enjoy reading my in-depth article on hip bursitis, which contains more information on prevention, alternative treatment options, etc. You can find it here: pttimewithtim.com/hip-bursitis-exercises/
Got this from running I should have focus on strengthening exercises before running I do boxing and weight training too that's why I thought I'm pretty fit but different sport maybe has their differences I'm planning to run a marathon next year in march so I started to run little by little I guess I'll cancel it from now nice video sir!
Sorry to hear that. Ya, each sport has different demands and stresses that it placed on the body. Hip bursitis should start to respond within 1-2 weeks letting you know that you’re on the right track.
@@PTTimewithTim I noticed the tightness but I still run before I get the pain the next day even though I massage and warm up well but I'm sure gonna recover from this thanks!
I've got hip bursatis on my left now feeling pain on my right.
What do you do when you have it on BOTH sides and have back issues as well, preventing me from sleeping on my back.
Trying to sleep at night is a nightmare for me. I can never find any position that doesn’t result in pain and waking up 3-4 times a night to take over the counter pain meds.
So sorry to hear that Heather. Hmm it sounds like you’re at the point where you should strongly consider getting a corticosteroid injection into each bursa. You’d have to ask your doctor to refer you to an orthopedic specialist in order to get one typically. When sleeping on your back, have you tried placing a couple of pillows under your lower legs? This helps flatten out your lower back, which helps reduce back pain. Also, when sleeping on your side you can place a pillow between your legs. I have an in-depth article on hip bursitis which should give some more ideas here: pttimewithtim.com/hip-bursitis-exercises/
I just started having some pain in both hips.. I do a lot of walking the right hips more painful than the left. Sleeping is starting to be uncomfortable, waking up tired as I have to constantly switch from side to side. I'm trying out your exercises. , and I will let you know how I feel.
Thanks for sharing
Thanks for the comment Cindy. Remember to keep in mind my precautions at the beginning of the video as Hip Bursitis is a compressive disorder and will continue to progress if you continue to cause compression of the bursas. You can read my in-depth article on Hip Bursitis for additional treatment options at: pttimewithtim.com/hip-bursitis-exercises/
I have same symptoms and problems, kindly share if you have any fruitful outcome or further more advice .....
I'm having similar problem.it shifts sides, doing similar excercise from 7 months ,my pain is still worst.how ate you feeling now
I also can attest to the efficacy of this stretch/exercise regimen for hip bursitis. Brilliantly done. Thank you
Thanks so much Paul!
R u able to bé active with hip bursitis !?
@@vivianeraw8448 I don’t “push through pain”. Take a couple days off and let the tissue heal - then begin lightly with the stretching and exercises this gentleman recommends. I’m a lifelong athlete and still play competitive racquet sports. You will not believe how impactful this program is - after just one day. Remarkable
@@Paul-qe1uf wow thank you so much for the reply
My hip bursitis caused by weighted hip abduction exercise i put disc weight on my hip Bone 😥😭
It iritate my bursa both sides After that i did lots of leg raises and leg press
Its been 4months since this happen and still did nt recover
I stopped going to thé gym thé only activity i was doing After getting injured was swimming but i had to stop because of the burning
sensation After getting out of the pool i thought i have to give m'y body Time to recover
M confused about stretching most dont recommend they Say it put pressure on thé bursa and iritate more
And thé PT exercises are good to do when almost recovering
I was thinking about cortisone injection but i am hésitant read some négative comments about injection flue and thé pain Can Come back After 2to three months though it worked for some
Sorry for venting and writing long comment
I will try this stretches and exercises soon
Thank you
@@vivianeraw8448 I can empathize with your pain. It’s debilitating and depressing. As an active man - exercise is my lifeblood. Yes, I’ve learned that the irritated tissue is close to skin surface, so when you place pressure on those points (like when you sleep), you will definitely worsen it. USE the pillow method as recommended. It makes a world of difference. These exercises and stretches will improve the balance of hip musculature and range of motion. I’m super excited myself to have found this information
I don’t have a rolling pin. Would the knuckles on my fisted hand work running it up and down my outer thigh?
It is definitely more efficient to use a massage roller stick, but if you can't get one, then you could use your hand or even lie down on the floor and roll on a tennis ball. You should definitely check out my full article on Hip Bursitis to learn about other treatment options as well. You can find it here: pttimewithtim.com/hip-bursitis-exercises/
This video is enlightening!
I've been doing ALL the wrong things except not sleeping on the bursitis hip. It is impossible due to pain.
I've had bursitis for almost three months. Initially, I diagnosed and treated myself for a pulled muscle (I speed walk). I should have stopped playing doctor when I was 12 years old 🥴. I suffered needlessly. 🥺
My doctor properly diagnosed me and prescribed a low dose steroid which gave me relief by the next day. Unfortunately steroids only reduce the swelling. They don't help with healing.
I'll update you on my progress. 😉
FYI I chose your video out of the dozens I reviewed because you explain the do's, don'ts, and why's.
Thanks so much for the delightful comment Dory! I definitely feel that people “buy in” to a therapeutic program better when they understand what’s going on and why they’re being told to either do or don’t do something. So glad you’re on the right track now. You can also check out my full, in-depth article on hip bursitis: pttimewithtim.com/hip-bursitis-exercises/
On my tenth day of these exercises as well as stopping all the wrong things I was doing (that I learned through this video). I’ve been off steroids for three days, have NO pain, and walked a mile (faster than a stroll but not quite speed walking) on day nine, and I felt and feel great! Thank you Tim! You’re the best!
@@dorydisney4158 So happy to hear this Dory!!
Thank you for your great explanation. I had a question, is it ok to go to gym and run on treadmill or swim with hip Bursitis?
I also feel pain in my painful spot when doing these exercises, would that be ok?
Hello Elyar, running on a treadmill will likely aggravate hip bursitis, however swimming should be fine.
It’s normal to feel a slight amount of discomfort in the area when doing these exercises because you are using the muscles in the same area as the aggravated tissue, however if it ever feels like the exercise is actually making the pain worse, then it would be recommended to either limit the range of motion of that particular exercise to a more pain free range OR just skip that specific exercise altogether until you can perform it without increased pain.
@@PTTimewithTim all the pains went away by doing these exercises, I'm so glad I saw your post here. I had bursitis for 6 month and never I had this comfort that I have now. You really saved my life.
@@elyarzv I’m so happy to hear this! Thanks for sharing this with me. You should check out my website sometime to learn more on how to prevent further injuries including hip bursitis and other conditions. You can find it here: pttimewithtim.com Cheers!
Sorry, me again Tim!, I’ve been suffering from iliopsoas and trochanteric bursitis since hip replacement. Triggers when I play golf and go up stairs. Can you suggest anything else I can do?
I’m sorry to hear that Deborah. Typically golfing can flare those types of issues up because of all of the excess walking. Are you walking the course or using a golf cart? If you’re just walking, then I would temporarily start using the cart as I focused on the strengthening and stretching exercises. Iliopsoas issues are due to increased hip flexor and quad tightness. Check out my article and focus on the modified hip flexor Thomas stretch (I also have the TH-cam video to go along with the article): pttimewithtim.com/exercises-after-hip-replacement/
Thank you so much, shame you’re not in the uk
@@deborahjohnson4458 You’re welcome!
Aren't the exercises increasing the pressure on the area which causes more pain.
Great question, but no, the exercises are not increasing the pressure on the bursa. The purpose of the exercises are to increase the strength of the surrounding musculature that will help reduce the IT band tightness. The reduction in tightness will then reduce the amount of pressure and rubbing over the bone that is actually causing the pain and inflammation. I have a great article that explains it all in greater detail that you can check out here: pttimewithtim.com/hip-bursitis-exercises/
@@PTTimewithTim
Thanks
I had my hip replaced in Dec of 23 in Jan I received a cortisone shot because of bursitis that had developed in that hip. I have been doing your exercises since March after I finished up my eight sessions of PT. I am still walking lopsided at the side of my hip replacement. I am still using a walker so that I can walk straight and not crooked. Do you have an exercise? That’ll help me to straighten that out?
Thanks for the comment! The lopsided walking style that you're speaking of could be caused by a couple of different things. The first possibility is that the glute muscles (more specifically the hip abductor muscles such as the gluteus medius and minimus) are commonly weak with those who end up having hip replacement surgery. They become weak overtime from disuse when the person begins to stop using that leg as much because the joint is causing pain. The second possible reason is that it is fairly common to see people end up with a leg length discrepancy after hip replacement surgery. Did your PT happen to check for that post-surgery? If there is a leg length difference, using a shoe lift insert on the shortened side can help level out the sides. I like that you're still using the walker to try and improve your walking pattern symmetry. Eventually, we would try to advance someone to a single point can as hip and leg strength improves as long as the person doesn't have any significant balance deficits. Hope this has helped inform you. Best of luck!
If I’m working on the muscles to help my bursitis, can I also work on the hip at the abductor muscles that are weak?
Absolutely, a lot of the hip bursitis exercises do target the hip abductors, so there is a lot of carryover.
It seems like after a successful hip surgery I've gotten this bursitis. I can't walk like I use to. Does it prevent one from walking or do i push through it
I’m sorry to hear that Julie. Hip bursitis is pretty common to get after a hip replacement as a person tries to ramp up the amount of walking that they can tolerate on the surgical leg. For those who develop this type of issue, I usually recommend continuing to walk only up until the onset of the symptoms. Don’t try to push through the pain because it will only make the irritation worse. Plan out your walks so that you can end the walk right about the same time that the symptoms begin. Then, slowly over time, increase the distance of the walk as the tissue tolerance increases.
Does hip bursitis make your legs feel shaky? THANKS!!
No Barry, Hip Bursitis will not cause any symptom related to shaky legs. Thanks for the comment, though!
I have another important question, doctor, is it possible to use shock wave therapy for bursitis, I was diagnosed with trochanteritis and prescribed shock wave therapy, now I think maybe the diagnosis is wrong and I have bursitis, because after the first exercise I feel better, after stretching the muscle .
Trochanteritis is just an informal name for Trochanteric Bursitis. Trochanteric Bursitis is simply the medical term for Hip Bursitis. Shock wave therapy can help this condition, as well as Ultrasound, anti-inflammatory gel creams such as Voltaren, cold therapy, as well as physical therapy exercises and stretches. You should definitely read my full article on this topic as I have discussed each thoroughly. You can find it here: pttimewithtim.com/hip-bursitis-exercises/
@@PTTimewithTimthank you so much!
Is it okay to continue walking for exercise when you have hip bursitis?
Hi Jeanie. Yes, it’s okay to walk when you have hip bursitis, however you should not walk to the point of where it begins to cause increased pain at the outer hip area. Always try to limit the walks to mostly pain free distances.
Can I use adductor and abductor machines at the gym with hip bursitis?
Yes, those machines typically do not aggravate hip bursitis symptoms. Thanks for watching!
Did u try thé hip abduction adduction machine!?
Can I do these stretches with a hip replacement?
Hi Deborah, it shouldn’t be an issue as long as the hip replacement isn’t a new procedure (within the last 8-12 weeks). Just remember to do the stretches gently.
Thank you so much for answering so quickly
i feel a shift(like something is changing its position) on outer side of right hip when i do hip abduction exercise, is it bursitis...
Look up external snapping hip syndrome and see if the symptoms sound familiar to you.
how is that pulling on leg and foot different than crossing legs
Good question, performing the leg cross stretch that you're referring to is trying to stretch out the hip muscles resulting in reduced compression on the bursa and it is only held for 30 seconds at a time. However, sitting with your legs crossed puts the bursa under compression for long periods of time and will lead to further tissue irritation.
Activities To Avoid #3 (don't cross your legs) seems to contradict your advice to do Hip External Rotator Stretch. Can you clarify, please?
Hi Neil, the hip external rotator stretch is important as it helps to reduce the tightness of the outer hip muscles and overall hip mobility. These things are often compounding the hip bursitis issues. This stretch is fine to do as you only stay in it for 30 seconds at a time. You should not sit with your legs crossed because it’s generally for long periods of time and several times a day, which only adds to the compression of the bursa. Hope this helps!
That's very helpful. Thanks for replying so fast. Weirdly, the activities that have helped me the most have been pulling weeds from the pond and laying turf. The worst activity is driving. Thinking about what you say in your video, I guess that each of these activities I'm talking about incorporate either good exercises or bad.
Improving our awareness of how our daily activities can affect our bodies is a major step in the right direction. Keep up the good work!
Is this safe with total hip replacement
These exercises can be performed after a total hip replacement as long as the surgery has not been in the last 6 months.
Thanks
Sleeping is tough for me since I have trochanteric bursitis on both sides!
I’m so sorry to hear this 😢😢… I’m currently experiencing it on my left side, when lying flat, I can hardly lift my left leg up 😢
I assume if I have bursitis on both hips that I should do the exercises on both sides. The only problem I have is that it is quite painful to lie on either side so a few of the exercise are a bit difficult. Should I just press through the pain?
Hi Diana! You never just want to push through this type of pain as it likely will just flare it up. It’s best to try and modify all exercises to try and make it so you can do them without increasing any lingering hip pain. You may want to consider alternating exercise sets from one side to the other to reduce the total time spent on each side, perform while lying on a soft pillow, or just skip the most painful exercises until you can perform them with less irritation at a later time. Check out my full article on Hip Bursitis including important precautions to keep in mind with your daily activities. pttimewithtim.com/hip-bursitis-exercises/
Diana, I use a hemorrhoid cushion under my hip when I do side lying exercises and that helps me a lot!
All the others were fine but the side lying hip abduction puts all down my leg muscles into a deep deep pain, goea away after a minute. Kinda feels warm good though afterwards 👀
How do you know if it’s glutes or hip bursitis?
Hello Miranda, great question. I explain this in detail in my full article on hip bursitis. I think you’ll find it very helpful. You can find it here: pttimewithtim.com/hip-bursitis-exercises/
@@PTTimewithTim thank you doc ,somehow it will help ,i’ll follow the exercises.
Hello, from Ukraine 🇺🇦 , thanks for exercises.
Can I use massage roller on the floor to stretch IT Band,s?
Hello! Thanks for the question. I'm not quite sure if you're asking whether you can use the massage roller stick while lying on the floor or by laying the stick on the floor and then you trying to roll on top of it. You could definitely lie on the floor and then use the stick to roll up/down the legs (using your hands to control the stick). I have a great article on foam rolling all of the major body parts that would probably help you out with this. You can find it here: pttimewithtim.com/foam-rolling-exercises/
I wanted to ask just as I was rolling around on the massage roller, like on the first picture in your link. Thanks for the link.
Is exercising on a stationary bike good or will it cause more pain???
Exercising on a stationary bike typically is a good thing and will not aggravate hip bursitis for most individuals. However, spin bikes or long-distance cycling can cause increased IT band tightness, which can lead to hip bursitis irritation. Bottom-line, if it doesn't feel like it aggravates it, go for it!
@@PTTimewithTim thank you so much!!!
You’re welcome!
@@BH-hd9xv Hey were y able to do spinning bike!? Please tel me about your expérience
@@vivianeraw8448 Yes. I was able to do stationary bike. I was able to bike for an hour or 2. With slightly pain. I mean I still have tightness and burning sensations. Throughout my IT BAND. My IT BAND snaps when I’m massaging it with the massage gun. It sucks ass. I can’t lay flat on my stomach nor sit on the couch. Without having my hip bursitis hurt. My knee snaps alot too.
A lot of physical therapists don't recommend stretching for HIP bursitis as you can compress the bursa ..they recommend isometric exercises without compression ..but it does make sense to stretch and strengthen surrounding areas and it may be difficult to avoid the compression altogether ...its just confusing
The key is to not compress the bursa area for long periods of time. Of course you’ll have to lie on that side for a couple minutes here or there when doing certain stretches or exercises, but that won’t irritate the bursa too much because you’re not spending a sustained amount of time compressing it. The stretches that I show my patients focus on stretching the tissue around the greater trochanter without directly putting pressure over the bursa.
I think so too, exercise increases pressure on the area causing more pain.
I was looking for video to help with my hip pain. I did the first exercise and the pain was absolutely horrendous!!! I know a lot of exercises and stretches hurt a bit, but surely it shouldn't hurt so much that your screaming in pain for 5 minutes then can't move the leg at all!!!
Hi Nicola, I'm not sure which exercise that you're referring to exactly. The first one in the video is using the stick roller massager, which can hurt because you're massaging out very tight tissue on the outside of the leg. But, when following my instructions in the video, you know that you can adjust the amount of pressure that you're using to your tolerance. Hope this helps.
What if you have goin pain on side of buritis
Typically groin pain is referred from either a hip labral tear or hip osteoarthritis. Also, a groin muscle strain would cause pain there as well. Hip bursitis does not refer pain into the groin.
exercises heal? I think not. What should I do to heal?thanks allot
Thanks for the question. You are correct. Once the ACL is torn, it’s torn forever. The inflammatory process will eventually go away, though. The exercises are meant for those that have decided to forgo surgery.
Wearing weight cuffs 1kg each in both legs is advisable while doing exercise
If the exercises are too easy for you with just the normal leg weight, then yes
I am 67 and have it on BOTH sides so I have to sleep on one side. It’s a big problem. I stretch them all the time.
I’m sorry to hear that Janet. Having it on both sides is definitely a challenge to get under control. Keep at it 👍
9:38 how about swimming ?
Swimming is typically a great addition as long as the repetitive kicking doesn’t aggravate the bursa afterwards. Alternatives could be aquatic exercises as well.
What if in both hip's and knee's?
If it’s in both hips, then you’ll need to do all of the exercises, stretches and massage on both sides and try your best to sleep on your back instead of either side. Hip bursitis doesn’t affect the knees directly.
For those of us who cannot sleep on our backs, adding pillows high enough to raise our hips as high as our knees and keeping weight towards the front can help. It works for me with the addition of lidocaine roll-on, and a bolster even with the hip pillows placed so my arms are supported, and all body parts are on the same plane.
If you have been doing this for four years, I would consider getting another job other than blogging
Thanks for watching.
Thanks!