What if I have hip bursitis?
If you are experiencing pain on the outer side of your hip, you may have been told it is Hip Bursitis. While the term sounds clinical and scary, the most effective path to recovery is to focus on how your hip functions.
DISCLAIMER: The information presented is for general educational and fitness purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. Upright Health is not a medical provider. Participation in exercises is voluntary and at your own risk. Consult your healthcare provider before beginning any exercise or health program.
Instead of dwelling on the diagnosis and focusing solely on the "inflammation," we aim to restore balanced, pain-free motion by improving the way the muscles around the hip support the joint.
Shift Your Focus to Function
To find relief, prioritize these three principles:
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Balance the Load: Focus on movements that engage the glutes and core. Retrain muscles on the front and sides of the hip as well.
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Respect the Threshold: Avoid "stretching through" sharp pain. If a movement causes a pinch or a burn, reduce the range of motion. Stretching weak muscles can actually make things worse.
- Motion is Lotion: More movement and challenge to your hip muscles can make a huge difference.
Healthy Hips Program Students
Focus on workouts that highlight your weakest areas. If specific stretch sessions make your hips feel worse (more pain, more unstable), skip them and do stretch sessions that improve your hip comfort and function.
Strengthening workouts that focus on the back of your hip, side of your hip, and sometimes the inner thighs can often be quite helpful.
Helpful YouTube Videos
The following videos provide specific movements to help rebalance the hip and restore comfortable function. See if they are helpful for your body's specific needs.
⚠️ When to Consult a Professional
Most hip discomfort improves with gradual, functional movement. But please please consult a medical professional if you experience any concerning symptoms.