Hip Bursitis Exercises for Post-Surgery Rehabilitation: A Complete Guide

3 min read

What Is Hip Bursitis and Why Is Rehabilitation Important?

Hip bursitis is a condition where the bursa (fluid-filled sac) around the hip joint becomes inflamed, leading to pain, stiffness, and reduced mobility. It often occurs after hip surgery, due to overuse, muscle weakness, or improper movement patterns. A structured rehabilitation program with targeted hip bursitis exercises can help reduce pain, improve mobility, and restore strength.

Anatomical illustration of the pelvis highlights the greater trochanteric bursa with bursitis. Labeled parts include tensor fasciae latae, iliotibial band, and femur.

Why Exercise Is Crucial for Post-Surgery Recovery

After hip surgery, proper rehabilitation can:

✅ Reduce inflammation and pain in the hip joint.

✅ Improve hip mobility and flexibility for better movement.

✅ Strengthen surrounding muscles to support the hip.

✅ Prevent future flare-ups of hip bursitis.

➡️ Discover post-surgery recovery tips.

Best Hip Bursitis Exercises for Post-Surgery Rehabilitation

The following hip bursitis exercises focus on gentle stretching, mobility, and strengthening to promote a full recovery. Always consult with your physical therapist or orthopedic specialist before starting any rehabilitation program.

1. Gentle Hip Stretches

Stretching helps release tension, reduce stiffness, and improve range of motion.

a. Standing Hip Flexor Stretch

📌 How to do it:

Stand with one foot forward and the other extended back.
Keep your back straight and gently push your hips forward.
Hold for 20-30 seconds, then switch sides.

✅ Benefits: Reduces tension in the hip flexors and improves joint mobility.

b. Piriformis Stretch

📌 How to do it:

Lie on your back and cross one leg over the opposite knee.
Pull the bottom leg toward your chest until you feel a stretch in your hip.
Hold for 20-30 seconds, then switch sides.

✅ Benefits: Relieves hip tension and sciatic nerve compression.

➡️ Try more stretches for hip pain.

2. Hip Mobility Exercises

Regaining hip mobility is key to preventing stiffness and improving post-surgery function.

a. Seated Hip External Rotations

📌 How to do it:

Sit on a chair with feet flat on the floor.
Slowly rotate one knee outward, then back to the center.
Repeat 10-15 times per leg.

✅ Benefits: Enhances hip joint mobility and reduces stiffness.

b. Side-Lying Leg Lifts

📌 How to do it:

Lie on one side with your legs straight.
Slowly lift the top leg, keeping it straight.
Lower it back down and repeat 10-15 times.

✅ Benefits: Strengthens the hip abductors, which help stabilize the hip joint.

➡️ Learn more about hip rehabilitation exercises.

3. Strengthening Exercises for Hip Stability

Strengthening the hip and glute muscles is essential to prevent future hip bursitis flare-ups.

a. Glute Bridges

📌 How to do it:

Lie on your back with knees bent and feet flat on the floor.
Squeeze your glutes and lift your hips towards the ceiling.
Hold for 5 seconds, then lower down. Repeat 10-15 times.

✅ Benefits: Improves hip stability and reduces strain on the bursa.

b. Clamshell Exercise

📌 How to do it:

Lie on your side with your knees bent at a 90-degree angle.
Keeping your feet together, lift your top knee while keeping your hips stable.
Lower back down and repeat 10-15 times per side.

✅ Benefits: Strengthens the gluteus medius, reducing stress on the hip joint.

➡️ Discover hip muscle strengthening techniques.

Additional Tips for Hip Bursitis Recovery

📌 Use Ice and Heat Therapy – Ice reduces swelling, and heat relaxes tight muscles.

📌 Maintain Good Posture – Avoid sitting for long periods with poor posture.

📌 Gradually Increase Activity – Don’t rush into high-impact exercises too soon.

📌 Stay Consistent with Physical Therapy – Follow your rehabilitation plan for the best results.

Conclusion

Recovering from hip bursitis post-surgery requires a structured rehabilitation program with targeted exercises for flexibility, mobility, and strength. By following these hip bursitis exercises, you can reduce pain, restore function, and prevent recurrence.