Hip Bursitis Treatment: Tips and Exercises for Pain and Mobility

Your hips are among the most important joints in your body. They let you stand, walk, run, and do other daily activities. But hip pain can make these activities challenging. A common cause of hip pain is hip bursitis, which sounds fancy, but really just means there’s some inflammation in the fluid-filled sacs (called bursae) in your hips. (You have bursae in other joints too — your ankles, shoulders, knees, elbows, and even your heels). 

“Hip bursitis is a common cause of hip pain, regardless of age or activity level. But it responds well to targeted exercises,” says Caitlin Shaw, PT, DPT, a physical therapist at Hinge Health. “Exercise therapy that promotes strength and mobility can reduce your symptoms and improve your quality of life.”

Here, learn more about hip bursitis treatment — including the exercises our Hinge Health physical therapists recommend to keep your hips healthy and in less pain.

Movement Is Medicine for Hip Bursitis

When something — like a hip — hurts, you might assume that rest is best. But really, movement is the best medicine for managing hip bursitis. Regular, gentle movement can help reduce pain and speed up healing by increasing blood flow to the area. This reduces inflammation and helps with tissue repair.

Incorporating certain types of exercise into your routine can be particularly beneficial for hip bursitis. Low-impact activities such as walking, swimming, and cycling are excellent choices as they allow you to stay active without putting excessive strain on your hip. They help maintain joint mobility and muscle strength, which can prevent stiffness and further irritation of the bursae.

Hip Bursitis Treatment: Exercise and Physical Therapy

One of the best ways to treat bursitis in the hip is with exercise therapy. Any type of movement can help hip bursitis. But targeted stretches and strengthening exercises for the hip muscles in particular can ease symptoms and reduce future flare-ups.

That’s why physical therapy can play a crucial role in hip bursitis treatment. A physical therapist can develop a customized exercise program that focuses on strengthening the muscles around your hip, improving joint stability, and enhancing overall function. “People typically respond well to PT treatment and see major improvements,” says Dr. Shaw. 

You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

Top Exercises for Hip Bursitis 

Targeted exercises are especially helpful for hip bursitis treatment. They help promote strong, healthy hips, which can improve bursitis symptoms and hip mobility over time.

The exercises below are generally beneficial for treating hip bursitis, but a physical therapist can provide more tailored exercises to suit your needs. Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

“I always recommend clamshells for hip bursitis to strengthen the gluteus medius,” says Dr. Shaw. “This can help increase stability so you’re not putting too much pressure over the gluteus maximus tendon.” (Get more information on how to do clamshells.)

Tight hip flexors can irritate the iliopsoas bursa in your hip area. Stretching these tendons with your affected leg behind you can reduce strain on the bursa.

Standing on one leg targets your whole glute area, activating the muscles that help your hips move well. Dr. Shaw typically recommends the single-leg stance on both sides. If it’s not challenging enough, stand on an unstable surface, such as a pillow. (Get more information on how to do single-leg balance.)

This move helps improve hip strength and mobility. It works your outer hip muscles, which can be particularly helpful for activities that involve side-to-side movements like running, hiking, and changing directions.

This exercise also helps to improve strength and mobility in your hip and butt muscles. It can help with activities like getting out of your car, putting on your socks, or kicking a soccer ball.  

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment. 

More Hip Bursitis Treatments 

In addition to exercise therapy, other non-invasive hip bursitis treatment options can provide significant relief. These approaches recommended by Hinge Health physical therapists aim to manage symptoms and enhance quality of life. 

• Modify activities that hurt your hip. During an episode of bursitis, your hip may hurt during everyday activities like climbing stairs or walking. But avoiding movement altogether isn’t good for hip bursitis because it’s not teaching your hip how to adapt. So instead of being sedentary, try to modify your activity levels to find your movement sweet spot — the point between doing too much and too little. For example, you could walk or run for less time or distance to reduce irritation in your hip. You could use a standing desk or work at a countertop throughout the day instead of sitting for long periods, which can contribute to tight hip muscles and increased symptoms.

• Apply ice or heat. If your bursitis stems from an injury, applying ice can soothe swelling. Apply ice for 15-20 minutes at a time. For ongoing bursitis, Dr. Shaw says heat packs may be preferable. They can help reduce stiffness and relax muscles. 

• Use a foam roller. Foam rolling helps by gently massaging the muscles around your hip, reducing muscle tension and improving blood flow to the area. This can reduce pain and swelling, make your hip joint more flexible, and help you recover faster by breaking up adhesions and knots in the muscle tissue. 

• Opt for supportive shoes. Shoes with good arch support and cushioning may help some people with hip bursitis by reducing stress on the hip joints. Good arch support distributes your weight more evenly across the foot, while cushioning absorbs impact. If you have a leg length difference (as in, one leg is shorter than the other), it may help to use shoe inserts, which can decrease the load on your affected hip. “If you notice a limp or significant pain, a shoe insert may be appropriate,” says Dr. Shaw. 

• Use over-the-counter medications. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for hip pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.

• Talk to your doctor about injections. Corticosteroid injections can help provide temporary pain relief through an anti-inflammatory medication that is injected directly into the bursa. They are generally reserved for people who have not responded well to other treatments. Experts recommend combining injections with exercise or physical therapy. The temporary pain relief injections provide help you build strength and stability through movement, which contributes to lasting pain relief. Talk to your provider to find out if you’re a good candidate for injections.

How Lifestyle Habits Affect Bursitis

When dealing with hip bursitis, it's important to realize your lifestyle habits can affect your pain and symptoms. Managing stress, getting good sleep, and eating wholesome foods can all play a big role in how you feel.

Stress can make pain feel worse, so finding ways to relax and stay calm can help. Techniques like deep breathing, meditation, or talking to a therapist can make a big difference.

Sleep is also crucial. Not getting enough sleep, or not sleeping well, can make your body more sensitive to pain. It's important to have a good bedtime routine and a comfortable sleeping environment. If hip pain interferes with your sleep, try doing stretching exercises just before bed, and adjusting your sleeping position. If you like to sleep on your side, lie on the side of your body that does not have hip pain and put a pillow between your knees to support your top hip. If you prefer to sleep on your back, place a pillow under your knees. 

Research shows that incorporating plenty of whole foods — particularly anti-inflammatory foods — into your diet may help reduce persistent joint pain. Eat a mix of fruits, vegetables, whole grains, and healthy fats like wild-caught salmon and olive oil. By eating more anti-inflammatory foods, you can crowd out less nutrient-dense and inflammatory foods from your diet. 

Combining treatments like exercise therapy with healthy behaviors around stress management, sleep, and diet can help your body better cope with pain from bursitis.

When to See a Doctor 

Most of the time, hip bursitis will feel better with the above strategies within a couple of weeks. If you're still feeling pain or discomfort, see a doctor. If your hip pain is accompanied by fever, chills, or significant swelling, see a doctor right away. Bursitis can sometimes occur with an infection in the joint, which needs immediate treatment.

PT Tip: Walk on Both Sides of the Road

If you’re a regular walker or runner outdoors, try using both sides of the road. Or if you use a looped path, alternate which way you start the loop. This helps your body take advantage of natural challenges due to differences in how the sidewalk or road slants. While this isn’t always possible or necessary, if you’re experiencing a hip bursitis flare, it can be a good experiment to run for yourself. “Changing which leg is on the outside, nearest traffic, is a helpful way to keep your muscle activation balanced,” says Dr. Shaw.

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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2. Sheth, N. P. & Foran, J. R.H. (2022, February). Hip Bursitis. OrthoInfo — American Academy of Orthopaedic Surgeons. https://orthoinfo.aaos.org/en/diseases--conditions/hip-bursitis/

3. Avruskin, A. (2022, August 31). Physical Therapy Guide to Hip Bursitis. Choose PT. https://www.choosept.com/guide/physical-therapy-guide-hip-bursitis

4. Seidman, A. J., & Varacallo, M. (2020). Trochanteric Bursitis. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK538503/

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