Has your hip been acting up lately? If it feels sore, stiff, or just plain cranky, you might be dealing with hip bursitis. This common condition can sneak up on anyone, but certain activities and underlying conditions increase your risk. Don’t worry—with the right interventions and lifestyle changes, hip pain is fully treatable and, in many cases, preventable.
What Causes Hip Bursitis?
Hip bursitis happens when the bursa—a small fluid-filled sac that cushions your hip bone—gets irritated or inflamed. This inflammation can be triggered by various factors:
- Repetitive motion: Running, climbing stairs, or standing for long periods can create damaging friction over the hip joint.
- Injury or trauma: A fall, bump, or awkward twist may inflame the bursa almost instantly.
- Poor biomechanics: Problems like leg length differences or a limping gait from another injury may throw off your body’s alignment and strain your hip.
- Underlying health conditions: Arthritis or scoliosis can lead to extra wear and tear.
- Surgical changes: Developing bursitis after a hip replacement is not uncommon, especially if you experience altered movement or additional pressure post-op.
Hip Bursitis Symptoms
Not all hip pain points to bursitis. Here are the specific signs to watch for:
- Outer hip pain: The discomfort may worsen when lying on that side.
- Tenderness: The side of your hip may be warm, sensitive to touch, or slightly swollen.
- Pain with movement: Your hip might feel stiff or uncomfortable as you go about your daily activities.
- Nighttime pain: Lying on the affected side can make sleep uncomfortable or even impossible.
- Limited mobility: Over time, tight muscles around the hip make normal motion harder.
Symptoms usually start mild and worsen gradually. It’s easy to mistake discomfort as “just getting older,” but if your hip has been complaining for over a week, it’s time to listen.
Hip Bursitis Treatment
Effective treatment for hip bursitis starts with a clear diagnosis and a conversation about what’s causing your pain. Your healthcare provider may complete a physical exam, ask you how and when the pain began, and use imaging to rule out fractures or other issues.
Once you sort that out, the goal is to calm the inflammation, relieve pressure, and prevent pain from returning with the following hip bursitis treatments:
- Activity adjustments: Scaling back on high-impact movement gives your inflamed hip time to heal.
- Ice therapy: Applying ice packs a few times a day reduces inflammation.
- Anti-inflammatories: Over-the-counter NSAIDs like ibuprofen or naproxen relieve pain and swelling.
- Interventional pain management: For chronic or severe cases, a cortisone injection directly into the bursa calms things down quickly.
- Physical therapy: Targeted exercises for hip bursitis strengthen the muscles that support your hip, improve flexibility, and fix any off-kilter movement patterns.
- Assistive tools: Using a cane or walker relieves the pressure when walking becomes difficult.
Exercises for Hip Bursitis
Movement is a major part of hip bursitis recovery (and prevention), but not just any movement will do. Here are some specific exercises to strengthen your hip muscles, improve flexibility, and take pressure off your inflamed bursa:
- Side-lying leg lifts: Lie on your good side and slowly raise the top leg about 12 inches, then lower with control. Aim for two sets of 10 to 15 reps.
- Bridges: Lie on your back with your knees bent and feet flat. Lift your hips until your body forms a straight line from shoulders to knees. Hold for three to five seconds, then lower slowly. Do two to three sets of 10 reps.
- Standing hip abduction: Hold onto a chair for balance and lift one leg straight out to the side without tilting your core. Pause at the top for a second or two, then lower. Complete two sets of 10 to 12 reps.
- Clamshells: Lie on your side with knees bent and feet together, then open your top knee like a clamshell while keeping your feet in contact. Hold for two seconds at the top. Do two to three sets of 15 reps.
- IT band stretches: Stand with your feet together. Cross your affected leg behind the other and gently lean to the opposite side until you feel a stretch along your outer hip and thigh. For a deeper stretch, raise your arms overhead. Hold for 20 to 30 seconds, and repeat two to three times.
Before trying exercises for hip bursitis, check with your healthcare provider to make sure they’re safe for your specific case. Take each one slowly, and stop if you feel pain.
When to See a Doctor
Hip bursitis can often be managed at home, but if you’re tired of chronic bursitis hip pain, it may be time to meet with a healthcare provider. Here are the signs that toughing it out is no longer an option:
- The pain is severe or lingers for more than a couple of weeks.
- Walking or basic movement is becoming more difficult.
- You notice redness, warmth, or fever, which are signs of infection.
- You’ve tried adjusting your activities, resting, icing, and stretching, but things are only getting worse.
In short, if hip pain is affecting your quality of life, you need a better solution from a medical professional.
Try Proven Hip Bursitis Solutions
At Forté Sports Medicine and Orthopedics, we know there isn’t a one-size-fits-all solution for treating hip bursitis. Our fellowship-trained specialists design treatment plans based on your specific diagnosis, age, activity level, and personal goals. We focus on conservative, non-surgical options first, with the goal of restoring your activity level without surgery. If hip replacement becomes the right call, you can count on our skill and experience to guide you through it. Don’t let hip pain slow you down—request an appointment today at one of our locations in Carmel, Greenwood, Noblesville, or Tipton, IN.
