what to do for hip bursitis

What to Do for Hip Bursitis: A Complete Guide

Hip bursitis—most commonly trochanteric bursitis or greater trochanteric pain syndrome (GTPS) —is inflammation of the fluid-filled sacs (bursae) cushioning your hip bones and soft tissues. The good news? Most cases resolve with conservative care like rest, physical therapy, and anti- inflammatory measures within weeks to months.

Quick Action Plan

Here's what to do immediately if you're dealing with hip bursitis pain:

1. Rest and Activity Modification

• Avoid activities that aggravate pain (running, climbing stairs, prolonged standing)

• Take breaks from repetitive hip movements

• Consider using a cane or crutches temporarily to offload pressure

2. Ice and Heat Therapy

• Apply ice packs for 15–20 minutes several times daily to reduce inflammation

• Use heat before stretching to loosen tight muscles

3. Over-the-Counter Medications

• NSAIDs (ibuprofen, naproxen) help reduce pain and inflammation

• Use cautiously if you have stomach, kidney, or heart conditions

Physical Therapy: The Gold Standard

Physical therapy is the cornerstone of treatment and resolves most cases without surgery. A typical program includes:

Strengthening Exercises

• Gluteal bridges (10–15 reps)

• Clamshells and side-lying leg lifts (12–18 reps)

• Wall squats to build hip and core stability

• Focus on gluteus medius and minimus strengthening

Stretching Routine

• IT band stretches (critical for trochanteric bursitis)

• Hip flexor stretches (3 sets, 30 seconds each)

• Piriformis stretches to relieve sciatic nerve pressure

💡 Pro tip: A 2025 study found that a three-month multimodal approach combining rest, ice, physical therapy, and corticosteroid injections enabled 83% of patients to return to labor-intensive work and 66% to resume sports.

Medical Interventions

If conservative measures aren't enough after 4–6 weeks:

Corticosteroid Injections

• A cortisone injection into the bursa can provide rapid relief and make physical therapy more tolerable

• Sometimes a second injection is needed if pain returns after a few months

• Limit to 2–3 injections per year to avoid tissue damage

Advanced Options

• Extracorporeal shock wave therapy (ESWT) shows promise for chronic cases

• Chiropractic care with manual manipulation and postural adjustments may help some patients

When Surgery Is Considered

Surgery is rare —reserved only for cases failing 6–12 months of comprehensive conservative treatment. Options include:

• Arthroscopic bursa removal (minimally invasive, faster recovery)

• Open surgical technique (less common now)

Exercises to Avoid During Flare-Ups

Steer clear of these until pain subsides:

• Deep squats or lunges
• High-impact running or jumping
• Prolonged side-lying on the affected hip
• Repetitive stair climbing
• Heavy resistance training targeting hip abductors

Prevention Tips

Once you're feeling better:

• Maintain hip and core strength with regular exercise

• Practice proper running and jumping techniques if you're an athlete

• Manage your weight to reduce hip joint stress

• Wear supportive footwear and avoid worn-out shoes

• Take frequent breaks from prolonged standing or sitting

Expected Recovery Timeline

Severity| Typical Recovery
---|---
Mild (early intervention)| 2–4 weeks
Moderate| 6–12 weeks
Chronic/severe| 3–6 months

Most people recover fully without surgery when they stick to their physical therapy program and avoid aggravating activities.

Bottom line: Start with rest, ice, NSAIDs, and gentle stretching. If pain persists beyond 2 weeks, see a doctor or physical therapist for a tailored program. Corticosteroid injections can bridge the gap if pain is severe, but physical therapy remains the most effective long-term solution.

Information gathered from public forums or data available on the internet and portrayed here.