Hip bursitis exercises: what causes hip bursitis and what aggravates it?

Is a sharp, persistent pain on the outside of your hip keeping you up at night or forcing you to miss out on the activities you love?

You might be dealing with hip bursitis. This common and often frustrating condition occurs when the small, fluid-filled sacs (bursae) that cushion your hip joint become inflamed.  

While hip bursitis can be very painful, it can usually be managed with conservative measures such as physiotherapy, exercises and some lifestyle changes. In this comprehensive guide, we’ll walk you through what you need to know: 

• how to understand hip bursitis
• physiotherapist-recommended exercises to help with relief
• movements to avoid for the time being.

What if it’s not hip bursitis?

The problem with self-diagnosis is that hip pain can have many potential causes. Your pain could be hip bursitis, or it could be gluteal tendinopathy, arthritis or referred lower back pain.

Seeing a physiotherapist can be helpful. We can examine you, identify the most likely cause of the pain, provide hands-on therapy to help ease pain, and provide tailored exercises based on your particular needs.

Book a hip pain assessment at Eight Mile Plains, North Lakes or Daisy Hill.

What is bursitis of the hip?

Bursae are small, fluid-filled sacs that are found throughout your body. A bursa’s job is to reduce friction between bones and soft tissues, helping you move freely and comfortably.

Bursitis occurs when a bursa becomes inflamed. Bursitis of the hip most often affects the trochanteric bursa at the outside edge of your upper thigh. You can also get bursitis in the groin, but this is less common.

Symptoms of hip bursitis

If you have developed hip bursitis, you may experience symptoms including:

• pain – usually on the outside of your hip or upper thigh
• difficulty lying on the affected side
• swelling
• stiffness
• limping.

Do these symptoms sound familiar?

What causes hip bursitis?

Although anyone can get hip bursitis, the risk is higher if you have: 

• injured your hip at some point, such as falling onto it or bumping into something
• overused or irritated your hip bursae through repetitive movements, such as cycling or running  
• a condition that affects how you walk, such as scoliosis, arthritis or having one leg that is significantly longer than the other 
• rheumatoid arthritis or gout, which can make it more likely for a bursa to become inflamed.
• placed extra strain on your hip due to being overweight or obese
• underlying conditions like diabetes, thyroid disease or psoriasis.

What aggravates hip bursitis?

Hip bursitis is often aggravated by repeated pressure or load around the outside of the hip. You may notice your hip complaining when you:

• lie on the affected side
• climb
• walk or run longer distances
• sit with your legs crossed
• stand with your weight shifted onto one hip
• do exercises that place too much strain on the irritated area.

Some people also find their pain flares after returning to activity too quickly. That can make it tempting to stop moving altogether, but the right type and amount of movement is often important for recovery.

If you’re unsure which movements are aggravating your hip bursitis, a physiotherapist can help identify your triggers and tailor an exercise plan to your pain level, strength and goals.

Hip pain flaring with everyday movement?

Book a physiotherapy assessment to find out what may be aggravating your symptoms.

Book a hip pain assessment today.

Hip bursitis treatment

The good news is that hip bursitis is usually a short-term condition that can be managed conservatively. The following stretches and exercises for hip bursitis often help. If you have any trouble doing them or they cause discomfort, book an appointment to see a physiotherapist.

What actually helps heal hip bursitis?

Many people want to know how to heal hip bursitis quickly, especially when pain is affecting sleep, walking or exercise. Unfortunately, it can take several months for hip bursitis to subside. 

Recovery time varies depending on what’s causing the irritation, how long symptoms have been present and whether other issues, such as gluteal tendinopathy or lower back pain, are involved.

The fastest path is usually not doing more exercises; it’s doing the right exercises at the right stage. This may include reducing aggravating activities, improving hip and glute strength, adjusting how you sleep or sit, and gradually returning to walking, running or sport.

If your pain is not improving, keeps returning or worsens with exercise, it may be time to book a physiotherapy assessment.

Hip bursitis exercises

These exercises may help to strengthen muscles around the hip.

Clamshell

1. Lie on your unaffected side with your knees bent. 
2. Lift the top knee while keeping your feet together.
3. Make sure your pelvis stays level (doesn’t roll backward or forward).
4. Hold for a few seconds, then lower. 
5. Build up to 3 sets of 10 repetitions.

Bridge

1. Lie on your back with your knees bent and feet flat on the floor. 
2. Push down through your feet and lift your hips towards the ceiling.
3. Make sure you engage your glutes (butt muscles). 
4. Hold for a few seconds, then lower. 
5. Build up to 3 sets of 10 repetitions.

Hip bursitis stretches

The following stretches may help to loosen tight muscles around the hip.

Piriformis stretch

1. Lie on your back.
2. Cross the affected leg over the opposite knee, so the ankle of the affected leg is sitting on top of the opposite knee.
3. Gently press the knee on the affected side outwards until you feel a stretch in the buttocks.
4. Hold for 20-30 seconds.
5. Repeat 3 to 5 times.

Iliotibial (IT) band stretch

1. Stand with the affected side facing a wall. 
2. Reach out your arm to support yourself on the wall. 
3. Cross the unaffected leg over the affected one and lean your upper body away from the wall. 
4. Hold for 20-30 seconds.
5. Repeat 3 to 5 times.

If these exercises increase pain, please book a hip assessment.

Other ways to get on top of hip bursitis

A holistic approach often gives you the best chance of managing hip bursitis. Other things that may help to ease the symptoms include:

• resting from activities that make your pain worse (e.g., you could switch to swimming if running or cycling aggravates your pain)
• losing excess weight if you need to
• making sure you warm up and cool down before and after exercise.

Help for hip bursitis at The Brisbane Spine Clinic

Hip bursitis is only one possible cause of pain on the outside of the hip. If your symptoms are affecting your sleep, walking, stairs, sport or daily routine, a tailored physiotherapy assessment can help identify what’s contributing to your pain and what to do next. 

The Brisbane Spine Clinic’s qualified, multilingual physiotherapists have considerable experience in supporting people with hip bursitis. We begin by assessing your hip, lower back, walking pattern, medical history, strength and movement habits to understand what may be contributing to your pain. 

Once we have a clear understanding, we develop a treatment plan, which may include: 

• tailored exercises
• load management advice
• hands-on treatment where appropriate
• guidance on returning to walking, running, sport or daily activity.

If you’re experiencing hip pain, please book an assessment. We offer physiotherapy appointments throughout the week at Eight Mile Plains, North Lakes and Daisy Hill, with Saturday appointments available at selected locations.

Frequently asked questions

What is bursitis of the hip?

Bursitis of the hip, often called hip bursitis, happens when a small fluid-filled sac near the hip becomes irritated or inflamed. It commonly causes pain on the outside of the hip, especially when lying on that side, walking, climbing stairs or standing for long periods.

What causes hip bursitis?

Hip bursitis can be caused by repeated pressure or friction around the hip, sudden increases in activity, muscle weakness, poor movement patterns, injury, or underlying issues such as hip arthritis or lower back problems. A physiotherapy assessment can help identify what may be contributing to your symptoms.

What aggravates hip bursitis?

Hip bursitis may be aggravated by lying on the painful side, climbing stairs, walking or running too far, sitting with crossed legs, standing with weight shifted onto one hip, or doing exercises that overload the outside of the hip.

What are the best hip bursitis exercises?

The best hip bursitis exercises depend on your symptoms and stage of recovery. Gentle stretches and strengthening exercises for the glutes, hips and core may help, but exercises should not sharply increase your pain. If they do, stop and seek professional advice.

How do you heal hip bursitis quickly?

There is no guaranteed quick fix for hip bursitis. The best way to support recovery is to reduce aggravating activities, avoid prolonged pressure on the painful hip, follow a tailored strengthening plan and seek assessment if symptoms are persistent or worsening.

Disclaimer

All information is general and is not intended to be a substitute for professional medical advice. The Brisbane Spine Clinic can consult with you to confirm if a particular treatment is right for you.