Bursitis hip exercises and stretches: a balanced PT plan.

Outer-hip pain can make stairs, side sleeping, and long walks feel tougher than they should. The good news is you can start easing that ache today. In this beginner-friendly guide from Physiopros Performance Rehab, you’ll learn Bursitis hip exercises and simple stretches that calm irritation, improve hip mechanics, and build lasting support, without flaring symptoms. We’ll keep the steps clear, the language simple, and the plan practical so you know exactly how to move, how much to do, and when to adjust.

First, you’ll set up a quick warm-up to prepare the area. Then, you’ll use gentle mobility to reduce sensitivity. Next, you’ll add targeted glute and core work to protect the outer hip during everyday tasks. Finally, you’ll get an easy routine and progressions you can follow at home. And because local care matters, you’ll also see when it makes sense to get personalized help here in Parsippany, NJ, so you can walk, climb, and sleep more comfortably again.

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What is hip bursitis?

Hip bursitis happens when a small fluid-filled cushion (the bursa) on the outer hip becomes irritated. You might hear it called greater trochanteric pain syndrome, which can also involve nearby tendons and tissues. When this area gets sensitive, side sleeping, long walks, stairs, or standing on one leg can feel achy or sharp. The goal is straightforward: calm irritation first, then restore smooth, supported movement so daily life feels easier again.

Is this plan right for you today?

You can usually begin with gentle movement if your pain sits on the outside of the hip, feels stiff after sitting, and eases with easy activity or a warm shower. However, hit pause and get checked first if you recently fell, can’t bear weight, notice fever, redness, or warmth over the hip, feel numbness down the leg, or have deep groin pain after a twist. If you’re unsure, start small and monitor how your hip responds for 24 hours.

Why bursitis hip exercises work

Bursitis hip exercises reduce pressure on the irritated area, improve how the hip and pelvis share the load, and build strength so tendons handle daily forces better. Stretching alone can feel good, but pairing gentle mobility with targeted strengthening usually delivers longer-lasting relief. Step by step, you’ll calm symptoms, move more freely, and gain the support needed for walking, stairs, and side sleeping.

Rules of the road

• Aim for mild effort: about 3–4 out of 10.

• Stop before sharp, pinchy, or spreading pain.

• Symptoms should settle within 24 hours after a session.

• Avoid long hills, cambered roads, and deep side stretches early on.

• For sleep, place a pillow between your knees and avoid lying directly on the sore side.

• Change one variable at a time: range, reps, holds, or resistance.

Warm-up: 2–3 minutes

• March in place or walk on a flat surface for 60–90 seconds.

• Do gentle hip circles for 30 seconds each direction.

• Add light glute sets: squeeze and relax the buttock muscles for 10 slow reps.

Gentle stretches to reduce sensitivity

Half-kneel hip flexor stretch

Targets: front of the hip that can tug on the outer hip

1. Kneel on one knee with the other foot in front.

2. Tuck the pelvis slightly (as if zipping up tight jeans).

3. Shift your weight forward until you feel a mild front-hip stretch.

4. Hold 20–30 seconds; repeat 2 times per side.
   Common mistakes: arching the low back, leaning too far forward.

Figure-4 stretch (reclined or seated)

Targets: back of the hip

1. Cross the ankle of the stretching leg over the opposite knee.

2. Reclined: hug the uncrossed thigh toward your chest. Seated: hinge forward slightly.

3. Hold 20–30 seconds; repeat 2 times per side.
   Common mistakes: rounding the back or forcing the range.

Adductor rock-backs (hands and knees)

Targets: inner thigh and groin mobility without yanking the outer hip

1. From hands and knees, extend one leg out to the side with the foot flat.

2. Keep your back neutral and gently rock your hips backward.

3. Perform 8–10 slow reps.
   Common mistakes: collapsing the lower back or shifting weight toward the sore side.

Posterior hip capsule stretch (chair or 90/90)

Targets: deep back-of-hip tension

1. Chair version: sit tall and place the ankle of one leg over the opposite knee.

2. Hinge forward until you feel mild, non-pinchy tension in the back of the hip.

3. Hold 20–30 seconds; repeat 2 times per side.
   Common mistakes: pushing into sharp front-hip pinch.

Note: If you use a foam roller, keep it light and brief around the outer hip.

Core of the plan: Bursitis hip exercises (strength)

Isometric side-lying abduction press (wall or pillow)

What it trains: early glute medius activation without friction

1. Lie on your side with knees slightly bent.

2. Place a pillow between your knees or your top knee gently into a wall.

3. Press the top knee outward with a light effort; hold 5–10 seconds.

4. Perform 6–10 holds, 1–2 sets.
   Cues: keep the pelvis still and the ribs relaxed.

Bridge (band optional)

What it trains: glutes and posterior chain support

1. Lie on your back with knees bent and feet hip-width apart.

2. Press through the heels and lift hips until the body forms a straight line from shoulders to knees.

3. Pause, then lower with control.

4. Perform 8–12 reps, 2–3 sets.
   Progression: place a light band around the knees and press outward gently.

Clamshell (slow, small range)

What it trains: lateral hip support with pelvic control

1. Lie on your side with knees bent and feet stacked.

2. Keep hips steady and open the top knee slightly.

3. Pause, then lower slowly.

4. Perform 8–12 reps, 2–3 sets; progress to a light band.
   Common mistakes: rolling the pelvis backward to fake range.

Short-lever side-lying abduction (knee bent)

What it trains: side glute activation with less leverage stress

1. Lie on your side with the top knee bent to 90 degrees.

2. Lift the thigh a few inches using the side glute, not the back.

3. Pause, then lower with control.

4. Perform 8–12 reps, 2–3 sets; progress to straight-leg abduction as symptoms calm.

Sit-to-stand (adjust chair height)

What it trains: functional strength for daily tasks

1. Sit on a chair with feet under knees.

2. Lean slightly forward, press through heels, and stand tall.

3. Control the return to sitting.

4. Perform 8–12 reps, 2–3 sets.
   Cues: knees track over toes; avoid collapsing inward.

Standing hip hike (on a step, light support)

What it trains: pelvic control and lateral hip endurance

1. Stand on a step with one foot; lightly hold a rail or wall.

2. Let the free leg drop a couple of inches by lowering the pelvis.

3. Use the standing hip to raise the pelvis back to level.

4. Perform 8–10 reps, 2–3 sets.
   Common mistakes: leaning the trunk instead of moving the pelvis.

Progressions over time: lengthen isometric holds, add light bands, increase range, and, when symptom-free, introduce lateral band walks or small step-downs.

Sample 12-minute routine

1. Warm-up (2 minutes): march, hip circles, glute sets.

2. Stretches (4 minutes): hip flexor 30 seconds per side, figure-4 30 seconds per side, rock-backs 10 slow reps.

3. Strength (6 minutes): isometric press 6–8 holds, bridge 10 reps, clamshell 10 reps per side.
   Finish with a 2–3 minute easy walk if it feels comfortable.

Frequency: do mobility most days; perform strength 3–4 days per week.

Week-by-week roadmap

• Weeks 0–2: focus on calming symptoms; use isometrics, short holds, and flat walking.

• Weeks 2–4: add volume to bridges and clamshells; start short-lever abduction; extend walks on level ground.

• Weeks 4–6: progress to straight-leg abduction, deeper sit-to-stands, and hip hikes; consider lateral band walks if pain-free.
  Reassess sleep, stairs, and walking tolerance every 1–2 weeks and adjust one variable at a time.

FAQs

How fast will I feel better?
Many people notice easier walking or side sleeping within 2–4 weeks of consistent practice.

Should I stop walking or running?
Usually you’ll reduce volume, remove hills, and rebuild gradually as symptoms calm.

Are stretches alone enough?
Not typically. You’ll get better results by pairing gentle mobility with strengthening.

Ice or heat after sessions?
Use whichever calms symptoms. Short bouts of either can help you settle.

When do I need imaging?
If pain follows a serious fall, red flags appear, or progress stalls despite a guided plan, talk with a professional.

Local expertise and treatment options

At Physiopros Performance Rehab in Parsippany, NJ, we blend personalized exercise, targeted stretching, and hands-on care in one-hour sessions. When appropriate, we may also use techniques like Dry Needling, Cupping, Soft Tissue Mobilization, Manual Therapy, Joint Mobilization or Manipulation, and IASTM to speed recovery. You’ll leave with a clear plan, simple home progressions, and support that fits your schedule.

Ready to move without outer-hip pain?

Book an evaluation at Physiopros Performance Rehab in Parsippany, NJ, or request a quick phone consult with a physical therapist. Same-week appointments are available, and we’ll help you take the next step with confidence.

Online: Click here!

Phone: (973) 265-8621

• Prefer to talk first? Request a quick phone consult with a physical therapist

• Not sure where to start? Bring your questions, we’ll guide you step by step