Hip Bursitis Relief: A Complete Guide to Exercises, Stretches, and What to Avoid

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. The good news is that relief can be found.

In this comprehensive guide, we’ll walk you through what you need to know: how to identify hip bursitis, physiotherapist-recommended exercises to help with relief, and – just as importantly – the movements to avoid to support your recovery.

What is hip bursitis?

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

When a hip bursa is inflamed, it can cause symptoms including:

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

What causes hip bursitis?

Anyone can get hip bursitis and sometimes the cause is not clear. However, the following things can raise your risk for developing this condition.

• A hip injury – such as a bump or fall onto your hip.
• Overuse – repetitive movements such as cycling or running can irritate the bursa.
• Conditions that affect 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.
• Overweight or obesity – carrying excess weight can put more strain on your hip area.

What Can Be Mistaken for Hip Bursitis?

Hip pain can be complex, and several other conditions present with similar symptoms. It’s common for hip bursitis to be mistaken for gluteal tendinopathy (an injury to the tendons around your buttocks), IT (iliotibial) band syndrome, or even early-stage hip osteoarthritis. A key difference is often the precise location and type of pain – bursitis typically causes a sharp, tender pain directly on the bony point of your outer hip. A qualified physiotherapist can perform specific tests to accurately diagnose the source of your pain and ensure you’re on the right treatment path.

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.

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.

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 (eg you could switch to swimming if running or cycling aggravate things)
• losing excess weight if you need to
• making sure you warm up and cool down before and after exercise.

Physiotherapy for hip bursitis

At The Brisbane Spine Clinic, we have extensive experience treating people with hip bursitis. We can investigate what’s causing your pain and tailor a treatment plan specifically for you.

If you’ve tried the above strategies and are still experiencing hip pain, contact us to book an assessment with one of our consultants.

Frequently Asked Questions About Hip Bursitis

Q: What does hip bursitis feel like?
A: Hip bursitis typically feels like a sharp, intense pain on the outer point of your hip. The area may be tender to the touch, and the pain often worsens when you lie on the affected side at night, get up from a chair after sitting for a while, or engage in activities like walking up stairs or running.

Q: What is a helpful exercise for hip bursitis?

A: While there is no single ‘best’ exercise for everyone, the clamshell is commonly recommended. It helps strengthen the gluteus medius muscle, which is important for hip stability, often without putting direct pressure on the inflamed bursa.

Q: What movements should I avoid with hip bursitis?

A: You may need to avoid high-impact activities like running and jumping, as well as repetitive exercises like cycling or using a stair-climbing machine if they cause pain. Also, consider avoiding deep squats, lunges, and any stretches that involve crossing your affected leg over your body, as this can compress the bursa and increase inflammation.

Q: How can I manage bursitis in the hip?

A: A comprehensive approach is often recommended to help manage hip bursitis. This may include:

• Rest: Temporarily modifying or stopping the activities that aggravate the pain.
• Appropriate Movement: Performing gentle strengthening exercises (like clamshells and bridges) and stretches as advised by a health professional.
• Ice: Applying ice packs to the area for 15-20 minutes a few times a day may help with inflammation.
• Professional Guidance: Seeing a physiotherapist for a tailored management plan.

Q: How long does it take for bursitis in the hip to heal?

A: With appropriate management and conservative treatment (like physiotherapy and targeted exercises), most cases of acute hip bursitis improve significantly within a few weeks. However, chronic cases or those caused by an underlying issue may take several months to fully resolve.

Q: What can be mistaken for hip bursitis?

A: Several other conditions can mimic hip bursitis, including gluteal tendinopathy, iliotibial (IT) band syndrome, arthritis of the hip joint, and referred pain from the lower back. An accurate diagnosis from a healthcare professional is key to effective treatment.

Q: Does physiotherapy help hip bursitis?

A: Yes, physiotherapy can be an effective treatment for hip bursitis. A physiotherapist can provide an accurate diagnosis, create a personalized exercise program to address underlying weaknesses, and use various therapies to assist with healing and help reduce the risk of recurrence.

Disclaimers
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.