©2019 BY PACE RIGHT COACHING LLC. 

Pain in the hip!

March 27, 2019

Do you suffer from hip bursitis? That can be a real pain in the hip! Read below for some exercises and stretches to help! With any questions contact Coach Amanda @ pacerightcoaching@gmail.com

 

Hip bursitis is SUPER common for runners as the repetitive movement can create a lot of wear and tear on our joints. This usually results from form issues. Practice the exercises below which will aid in making your form stronger to alleviate pain over time.

 

The most important thing to do when trying to relieve hip bursa pain is keeping your core and thigh strength up. These are what surround your hips (your base) and enable that running motion. With a strong core and thighs to stabilize your hips, your muscles will absorb the impact better. You don’t want your hips to experience a jarring motion which is why strength training is the option for alleviating bursitis pain.

 

Below we will go through a few exercises and stretching you can do 3-5 times per week before and/or after your runs

 

Glute/Hip Bridges

 

Glute bridges will engage your glutes (pushing off heel), hamstrings, quads, and hip flexors. Each of these muscles play a vital role in supporting the hip joints.

 

How to: lay flat on your back with your feet flat on the floor and your legs bent. Next push through your heels to elevate your hips so that your hips are in line with your shoulders and knees. You should feel this mostly in your glutes and hamstrings. Don’t push up so high that you create an arc in the back, everything should be a straight line. Come back to the starting position and repeat.

3 sets of 15-20. When this gets too easy you can do 1 leg bridges and/or add a weight across your hips.

 

 

Lateral Leg Raises

 

This exercise works your gluteus maximus, gluteus minimus, quads, obliques and hamstrings. Lateral leg raises will aid in strengthening and developing IT band strength. The IT band runs down the outside portion of your upper leg. It aids partially in side to side leg movement. It is important to strengthen for stability and strength.

 

How to: Lie on your left side with your left arm extended out for extra balance. Raise your leg up as far as you can; this should be a controlled motion, not a kick. Then, bring your leg back down to be in line with your other leg.

 

3 sets of 15-20 per side. Always work on increasing your range of motion. Add a looped resistance band if this exercise starts to get too easy

 

Clam Shells

 

The clam shell exercise helps strengthen the gluteus medius and the piriformis (outer hip area).  This is going to aid in helping your muscles absorb impact rather than your joints. Stability is what we are going for with each of these exercises.

 

How to: Lay on your right side with your hips, knees, and ankles stacked. You can suport yourself by placing your head on your left arm and placing your left hand on the floor in front of you. Your knees should be bent at 90 degrees. Next, keeping your feet together, rotate your left knee open until your feel a squeeze in your medius. This should be a very controlled and slow movement. Then, slowly lower it back to the ground.

 

3 sets of 15-20 per side. You can add a looped band when this exercise gets too easy

 

 

Stretches

 

Glute Stretch

 

IT Band Stretch

 

 

Hamstring Stretch

 

 

Inner Thigh Stretch “Butterfly”

 

 

 

Calf Stretch

 

 

In conclusion

 

Hip Bursitis is not a fun thing to deal with especially when it pops up at inconvenient times (as if anytime is convenient).  What you can do is try to avoid these flare ups by being proactive with your training. Incorporate these exercises and stretches at least 3-5 times per week. When your improve the strength of your hips and leg muscles you will minimize your risk for developing bursitis flare ups and may help your pain!

 

Other things to help flare ups are rest and ice. Rest is super important when your body is focusing on rebuilding and repairing the parts your taxing during workouts and in the end makes you so much stronger!



 

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