Hip bursitis is a common cause of hip pain, affecting people of all activity levels. It occurs when the bursae, small fluid-filled sacs that cushion the hip joint, become inflamed due to overuse, injury, or underlying conditions.
If left untreated, hip bursitis can lead to chronic pain and mobility limitations. Fortunately, with physical therapy, lifestyle modifications, and targeted exercises, many individuals can manage symptoms effectively. Read on to learn about the causes, symptoms, and expert-backed management strategies for hip bursitis.
What Is Hip Bursitis?
Hip bursitis, also known as trochanteric bursitis, occurs when the bursae in the hip joint become irritated or inflamed. The bursae act as cushions between bones, tendons, and muscles, reducing friction during movement. Inflammation can result from:
- Repetitive stress or overuse (e.g., running, cycling, or prolonged standing)
- Hip injuries (falls, direct impact, or sports-related trauma)
- Muscle imbalances leading to abnormal joint mechanics
- Arthritis, gout, or other inflammatory conditions
- Leg length differences altering movement patterns
Symptoms of Hip Bursitis
Hip bursitis symptoms often develop gradually and worsen with prolonged activity. Common signs include:
- Pain on the outer hip and thigh, especially when lying on the affected side
- Tenderness and swelling over the hip joint
- Pain that worsens with movement such as walking, climbing stairs, or standing up
- Limited range of motion due to stiffness and discomfort
- A deep, aching sensation that may radiate down the leg
Symptoms may improve with rest but tend to return with prolonged use of the hip joint.
For additional details on symptoms and risk factors, check out Johns Hopkins Medicine’s resource on hip bursitis.
How Can Physical Therapy Help?
Seeking physical therapy near you can be one of the most effective ways to manage hip bursitis and prevent further irritation. A physical therapist in NYC or your local PT clinic near you can provide:
- Strengthening exercises – Targeting the glutes, hip abductors, and core to support hip stability.
- Stretching techniques – Loosening tight hip flexors, iliotibial (IT) band, and hamstrings to reduce strain.
- Manual therapy and soft tissue mobilization – Reducing tension in surrounding muscles and improving flexibility.
- Gait and posture correction – Adjusting movement patterns to minimize hip irritation.
- Ice and heat therapy recommendations – Managing inflammation and promoting circulation for faster healing.
Lifestyle and Self-Care Tips for Managing Hip Bursitis
In addition to professional treatment, making certain lifestyle changes can help alleviate symptoms and prevent flare-ups.
1. Modify Activity Levels
Avoid prolonged standing, excessive stair climbing, or repetitive movements that aggravate symptoms.
2. Apply Ice or Heat Therapy
Using an ice pack for 15-20 minutes can reduce inflammation, while heat therapy can loosen tight muscles.
3. Improve Hip Mobility
Gentle hip and lower back stretches can help maintain flexibility and prevent stiffness. A physical therapist in Brooklyn can provide personalized exercises.
4. Use Supportive Footwear and Orthotics
Proper footwear with arch support can improve alignment and reduce hip strain. Orthotic inserts may help correct leg length discrepancies.
5. Strengthen Core and Hip Muscles
Weak hip stabilizers can contribute to improper movement patterns, leading to bursitis. Strengthening the gluteus medius, minimus, and deep core muscles can enhance stability.
When to See a Doctor or Physical Therapist
If symptoms persist for more than a few weeks or significantly impact daily activities, seeking professional care is crucial. A doctor may recommend cortisone injections, imaging tests (MRI or ultrasound), or advanced therapies to rule out other conditions.
A physical therapy place near you specializing in hip rehabilitation can create a structured recovery plan tailored to your needs.
Final Thoughts
Hip bursitis can be a frustrating and painful condition, but with early intervention and the right treatment from a physical therapy in NYC—you can regain mobility and prevent chronic discomfort. If you’re looking for expert guidance, consider visiting a physical therapist or your nearest PT clinic for a personalized rehabilitation program.
For more insights on hip health and pain relief, explore our blog for the latest on physical therapy, injury prevention, and movement optimization.