Physical Therapy for Hip Bursitis: What to Expect and How It Helps
Hip bursitis is a painful condition caused by inflammation of the bursae, small fluid-filled sacs that cushion the hip joint. Often affecting the outer hip (trochanteric bursitis), it’s common among middle-aged adults, older individuals, and those with repetitive hip movements like runners or stair climbers. Symptoms include sharp or aching pain, stiffness, and difficulty with everyday tasks like walking or sitting. Physical therapy offers a non-invasive solution, focusing on reducing pain, restoring mobility, and strengthening the hip to prevent recurrence.
At La Clínica SC, our therapists craft tailored plans to help patients regain comfort and function naturally. This blog dives into how physical therapy works for hip bursitis, specific exercises to try, and tips to keep the condition at bay—all grounded in practical, evidence-based insights.
Understanding Hip Bursitis: Causes and Symptoms
What Is Hip Bursitis?
Hip bursitis occurs when the bursae—think of them as tiny pillows between bones, tendons, and muscles—get irritated or inflamed. The most frequent type, trochanteric bursitis, targets the bursa near the greater trochanter on the outer hip. This inflammation disrupts the smooth gliding of tissues, leading to discomfort.
Common Causes
Repetitive activities like running, cycling, or prolonged standing often trigger it. Direct injuries, such as a fall, can also inflame the bursae. Other culprits include arthritis, poor posture, or leg length differences that throw off hip alignment. Age plays a role too, as bursae wear down over time, and excess weight adds pressure.
Recognizing Symptoms
Pain is the hallmark—usually on the outer hip, radiating to the thigh or buttock. It might flare up when climbing stairs, standing from a seated position, or lying on the affected side. Swelling or tenderness can accompany it, sometimes making the pain feel sharp or burning, especially after sitting with crossed legs for too long.
How Physical Therapy Treats Hip Bursitis
Physical therapy tackles hip bursitis by addressing both symptoms and root causes. Therapists start with pain-relief techniques like ice packs to calm inflammation or ultrasound to boost blood flow and healing. Massage might be used to ease tight muscles around the hip.
The real power lies in exercise. Strengthening moves target muscles like the gluteus medius and minimus, which stabilize the hip and take stress off the bursae. Stretching restores flexibility, preventing stiffness from locking in. Therapists also teach proper body mechanics—how to sit, stand, or move—to avoid aggravating the condition. For some, a cane or crutches might help offload weight during flare-ups.
Research backs this up: studies, like those in the Journal of Manual & Manipulative Therapy, show physical therapy reduces pain and improves function better than rest alone in many cases. At La Clínica, our approach blends these methods into a plan that fits your life, helping you move freely again.
Key Exercises for Hip Bursitis Relief
Exercise Breakdown
Here are four therapist-approved exercises to try under guidance. Start slow and stop if pain spikes.
- Sidelying Straight Leg Raise (Strengthens gluteus medius)
Lie on your unaffected side, legs straight. Lift the top leg (painful side) about 12 inches, hold for 3 seconds, lower. Do 10 reps. - Hip Bridges (Boosts glute and core support)
Lie on your back, knees bent, feet flat. Lift your buttocks until your body forms a straight line from shoulders to knees, hold briefly, lower. Repeat 10 times. - Hip Rotator Stretch (Improves flexibility)
Lie on your back, cross the affected leg over the other knee, pull the bottom leg toward your chest. Hold 15-30 seconds, repeat 3 times. - Clamshell (Targets hip stabilizers)
Lie on your side, knees bent at 90 degrees, feet together. Lift the top knee, hold 3 seconds, lower. Do 10 reps.
When to Start
Begin these with a therapist’s okay—usually 2-3 sessions weekly, tapering as you improve. Pair them with a home routine for faster recovery. Check La Clínica’s physical therapy page for more guidance.
When to Seek Physical Therapy and Prevention Tips
Knowing When to Act
Don’t wait too long. If hip pain lingers past 1-2 weeks despite rest and over-the-counter meds like ibuprofen, or if it disrupts sleep, walking, or work, it’s time for physical therapy. Early action stops the cycle of inflammation and weakness from digging in deeper. A therapist can assess your movement, pinpoint triggers, and build a recovery roadmap.
Preventing Hip Bursitis
Stay proactive with these steps:
- Exercise Regularly: Focus on hip strength (like clamshells) and flexibility (like stretches).
- Mind Your Mechanics: Sit with feet flat, stand evenly, and avoid crossing legs for hours.
- Break Up Sitting: Stand or stretch every 30-60 minutes if desk-bound.
- Control Weight: Less hip stress means less bursa irritation.
- Warm Up: Ease into activities with 5-10 minutes of light movement.
For extra insight, sites like Physiopedia offer detailed prevention ideas. Combining these habits with physical therapy can keep bursitis from creeping back.
Lifestyle Adjustments to Support Recovery
Making small changes to your daily habits can significantly aid your recovery from hip bursitis. Consider the following adjustments:
- Adjust your sitting posture: Avoid crossing your legs for extended periods, as this strains the hip. Choose a chair that supports your lower back properly.
- Incorporate movement breaks: If you sit for long hours, stand and move every 30 minutes. A brief walk or light stretch can prevent stiffness.
- Wear supportive footwear: Replace old shoes with ones that offer proper cushioning. If you have flat feet or high arches, shoe inserts may help balance your gait.
- Manage your weight: Carrying extra pounds puts pressure on your hips. Losing even a small amount can reduce this strain.
- Optimize your sleep position: Refrain from sleeping on the affected side. If you must, place a pillow between your knees to align your hips.
These steps complement physical therapy, promoting faster healing and long-term hip health.
Conclusion: Taking Control of Hip Bursitis
Hip bursitis doesn’t have to sideline you. Physical therapy offers a proven path to ease pain, rebuild strength, and restore movement—all without surgery. With targeted exercises, expert guidance, and smart prevention, you can reclaim your routine. Whether you’re dealing with a fresh flare-up or lingering stiffness, starting therapy early makes a difference. Explore how physical therapy can work for you, and take that first step toward relief today.
