Hip bursitis worries many people very much, people who suffer from it face many problems even during normal routine. Hip pain can have many causes, the first being a condition called hip bursitis, in which there is a small jelly sac called a bursa. These sacs are found throughout the body around the shoulders, elbows, hips, knees and heels, they contain fluid between the bones and soft tissues, these fluids work to reduce friction between the bones but in the bursa Due to swelling, people have difficulty walking. In addition to this, working for a long time can also lead to hip pain as well as swelling and burning, there are many exercises you can do to get rid of this pain. This gives you a lot of hip pain relief.
Common symptoms of hip pain:
- There is severe pain when getting up from a chair or bed and swelling in the painful area.
- Joint pain.
- Four. Sensation of pain even after sitting for a long time and sleeping with weight on the painful area.
- Sensation of pain and burning even in motion.
If you want to explore and learn more about yoga poses, you can join an Yoga School in Rishikesh.
Exercises for hip pain:
1. Squat skater
Doing skater squats offers great relief for hip pain. This gives you great relief from joint, muscle and bone pain. Strengthens lower body pain.
How to do skater squats:
- This exercise is performed exactly like regular squats. This gives great relief in hip pain.
- Bend your knees and hips forward, straighten your back, lower your buttocks to the ground and lift your chest.
- Shift your weight to the right or left leg after each skater has crouched. At the same time, lift the other leg forward.
- Keep switching legs every time you do the exercise.
- During this exercise, the knee should touch the ground and there should be a small space between the two feet.
- Repeat this exercise 10 times with each leg.
2. Side leg
Doing this exercise strengthens your core. Along with this, core strength increases, which helps with heavy lifting. This will relieve pain in the hip muscles.
Side leg method:
- To do this exercise, lie on your right side with the help of your feet.
- Meanwhile, lift your left leg as high as you can.
- This causes tension in the hip muscles.
- After lifting the left leg, return to the starting position.
- Repeat this 12 to 15 times on each leg.
3. Frankenstein tour
This exercise is a great workout for your hips, quads, and hamstrings. Provides movement to the muscles of the legs and hips. Additionally, it can also relieve hip pain and swelling.
- To perform the Frankenstein walk, stand with your arms in front of you, palms facing down. Moving forward, extend your right leg as you bend it, trying to form a 90 degree angle between your legs and body.
- Place your right foot on the ground and then raise your left leg.
- Do this exercise for 1 minute. If you have a job in your place, you can change your address.
- If you have severe hip pain, do not lift your legs too high.
If you are a fitness freak and want to know more about yoga poses, then you can join a 300 Hour Yoga Teacher Training in Rishikesh.
4. Dunky Kicks
Dunky Kicks exercise helps strengthen the hip muscles. With the help of this daily exercise, there is a positive effect on the muscles of the hips and also helps reduce inflammation.
How to take Dunky Kicks:
- For this exercise, assume a child’s position on the floor with your knees and palms facing up.
- Now bend over and lift your right knee as you lift it.
- Keep the other foot on the ground.
- Then, bend your left knee as you lift it. 5. Repeat this exercise 12 to 20 times on each side.
5. Straight leg
The straight leg is a simple exercise but has many benefits. It keeps the lower leg very active and also strengthens the hip bones. In addition to this, doing this exercise continuously also relieves the pain.
How to do the straight leg:
- To perform this exercise, sleep on your back on the floor.
- Then, without bending your knees, lift one leg up to 60 degrees at a time.
- Hold it down for 10 seconds and then lower it.
- Repeat this exercise 20 times for each leg.
However, through other measures, it is also possible to avoid hip pain. To do this, don’t put too much pressure on your hips. Don’t always sit in the same position, but keep taking short breaks. People suffering from hip bursitis should avoid climbing high places or stairs. Also, you should always warm up before exercising to avoid suffering any kind of injury. If you are overweight, losing weight also puts less stress on your hips. If you have more problems, be sure to contact your doctor.
