The Overlook Fix for Hip Bursitis
Tips for Hip Bursitis Pain Relief
Our hips do a lot of work for us, especially as women.
They’re our strongest area by far.
You’ll always be able to squat and deadlift more easily than doing push-ups and pull-ups.
But our hips endure a lot.
Because our pelvis is slightly anatomically wider than a man’s makes it the source of many functional problems, including knee pain.
And, yep, hip pain.
One of the most common issues is called hip bursitis (or trochanteric bursitis).
This happens when the bursae or small, jelly-like sac that acts as a cushion in the hip joint gets inflamed.
You might feel pain when you press on your hip, lie on your side, sit too long, or cross your legs.
It can be frustrating, but there are ways to help it feel better.
JUST ONE THING
Building your glute strength is the most important thing to alleviate hip bursitis, or ANY kind of hip pain!
Your JUST ONE THING to Alleviate Hip Pain
Strengthen your glutes
When your glutes are strong, your pelvis and legs are more stable and better aligned.
This gives you more support when you walk, squat, or stand, and takes pressure off the bursa and small tendons/ligaments around your hip.
Stronger glutes = happier hips!
Grab a mini band and try these two easy exercises.
Best Exercises for Hip Bursitis
- Banded Sidestepping - Do 15-20 steps per direction, make sure to sit back slightly into your hips
- Banded Glute Bridges - Do 10-15 reps, push through your heels to lift up
- If you don’t have a miniband for added resistance, that’s ok! Just go through these moves without the band - they’re still worth doing!
Extra Tip: Want a full, hip-friendly glute strengthening program to follow? Try this free one!
Did You Know...
- Crossing your legs or standing with your hip popped out adds pressure to the outside of your hip and can make the pain worse.
- If your hip feels extra sore, try icing it or sleep with a pillow between your knees to ease the pain.
- Hip bursitis is more common in women with weak glutes, wider hips, knock-knees, or a weak core.
Until next week... Be strong💪
