Hip bursitis is a common condition affecting many of us as we age.
It’s an inflammation of the bursae—small, fluid-filled sacs that provide cushioning between bones and tendons in the joints. Hip bursitis can cause pain and discomfort in the hip area, limiting mobility and making daily activities difficult.
Fortunately, various exercises can help seniors manage and alleviate the symptoms of hip bursitis. These exercises can be done at home with little to no equipment and can provide significant relief from pain and stiffness. These include:
- Stretching exercises
- Strengthening exercises
- Balance and stability exercises
- Low-impact exercises
Stretching Exercises
Stretching is an essential part of managing hip bursitis, as it helps to improve flexibility and reduce tension in the muscles surrounding the affected joint. Some effective stretches for hip bursitis include:
- Hip flexor stretch: Stand with one foot in front of the other, keeping both feet facing forward. Slowly lunge forward, bending your front knee and straightening your back leg. Hold for 20–30 seconds, and then switch legs.
- Glute stretch: Sit on the edge of a chair and cross one ankle over the opposite knee. Gently press down on your bent knee until you feel a stretch in your glutes. Hold for 20–30 seconds, and then switch legs.
- Hamstring stretch: Sitting on the edge of a chair, place your hands on the opposite leg you will be stretching. Extend one leg forward, keeping it straight with toes pointed up. Sitting straight, lean forward at the hips until you feel a stretch in the back of your thigh. Hold for 20–30 seconds, and then switch legs.
Strengthening Exercises
Strengthening exercises help improve muscle support and stability around the affected joint. Some beneficial strengthening exercises include:
- Squats: Using the back of a chair for support, position your feet wide, angling them outward if needed. Keep weight in your heels, hinge at the hips, and bend your knees slowly. Hold onto the chair and maintain a straight back and forward gaze. Hold for a few seconds, then push back up to a standing position.
- Leg lifts: Lying on your side, with your legs straight, lift your top leg towards the ceiling. Slowly lower it back down and repeat for 10–15 reps before switching sides. This can be done in bed or on a couch if it is more comfortable.
- Clamshells: Lying on your side with knees bent and feet together, lift your top knee while keeping your feet together. Slowly lower it back down and repeat for 10–15 reps before switching sides. Like leg lifts, this exercise can be done in the comfort of your bed or on a couch.
Balance & Stability Exercises
Improving balance and stability can also help to alleviate symptoms of hip bursitis. Some exercises that can help with this include:
- Standing on one leg: Stand behind a chair or counter and hold onto it for support. Lift one leg off the ground, balancing on the other foot for 30 seconds before switching legs.
- Toe taps: While standing in front of a chair or counter for support, lift one leg and tap your toes on the ground in front of you, then bring your leg back to the starting position and switch legs. Repeat for 10–15 reps.
- Heel-to-toe walk: Walk in a straight line while holding a counter or table for support, placing one foot directly in front of the other so that your heel touches the toe of your other foot with each step.
Low-Impact Activities
Low-impact activities can also help manage hip bursitis, as they help to improve joint mobility without putting excessive strain on the affected area. We recommend:
- Swimming: Swimming is a great, low-impact activity that can help improve overall strength and mobility without putting pressure on the hip joints.
- Pilates: Pilates focuses on controlled movements and proper alignment, making it a great option for seniors with hip bursitis.
- Cycling: Cycling is another low-impact activity that can help improve cardiovascular health and strengthen the lower body muscles without straining the hips.
Additional Tips for Managing Hip Bursitis
Aside from exercise, there are a few other things that can help to manage symptoms of hip bursitis:
- RICE: Rest, ice, compression, and elevation can help reduce pain and inflammation in the affected area.
- NSAIDs: Non-steroidal anti-inflammatory drugs (NSAIDs) can help reduce pain and swelling.
- Proper rest: Listen to your body and give your hip bursitis time to heal. Avoid activities that aggravate the condition, and take breaks when needed.
- Physical therapy: A physical therapist can provide targeted exercises and stretches to help improve mobility, strength, and hip flexibility.
- Proper footwear: Wearing supportive shoes with adequate cushioning can help reduce the impact on the hips when walking or exercising.
- Weight management: Maintaining a healthy weight can reduce stress on the hip joints, decreasing the likelihood of developing hip bursitis.
Supporting Healthy Aging at Bridge Senior Living
Hip bursitis can be painful and debilitating for seniors, but it can be effectively managed with treatment and management strategies. Regular low-impact exercise, proper rest, and other supportive measures can help alleviate symptoms and improve the overall quality of life.
At Somerby Mobile, we understand the challenges of aging and are committed to providing the support and care you need.
Our assisted living community offers amenities and services to promote your overall well-being. From our on-site fitness center and swimming pool to our personalized care plans, we’re here to help you live your best life.
Ready to learn more? Schedule a visit to Somerby Mobile today and discover why we’re an award-winning senior living community in Mobile.
