As we get older, there are a lot of reasons our hips might hurt.
Hip bursitis most often affects middle-aged and older adults, particularly women.
There are plenty of ways we can help deal with hip bursitis, physical therapy being the most effective.
And, if you’re concerned about developing hip bursitis in the future, you can get a head start on preventing it with the help of our physical therapy clinic.
In this article, we’ll explore what you need to know about hip bursitis, preventative at-home exercises you can do, as well as how a physical therapist can help
What Is Hip Bursitis?
There are small, fluid-filled sacs in your body called bursae.
They provide cushioning between your soft tissues, muscles, ligaments, and tendons.
Hip bursitis occurs when the bursae in the hip get inflamed.
Bursae become inflamed from overuse.
This condition is what’s called hip bursitis.
The most common form is trochanteric bursitis, which affects the outside of the hip.
There’s also ischial bursitis which occurs around the pelvic bone.
What Are The Symptoms Of Bursitis In Your Hips?
Trochanteric bursitis causes pain at the joints of your hips – specifically, the area that extends down to the outside of your thighs.
Ischial bursitis, however, causes pain at your groin and the back of your hip.
It may hurt more when you:
- Climb stairs
- Cross your legs when you sit
- Get up from being seated
- Lift your leg on the affected side
- Lie down on the affected side
- Push against the sore spot with your fingers
- Walk or run
What Are The Main Causes Of Hip Bursitis?
Repeated stress from activities that cause friction in the hips eventually wear on your bursae, and it can develop into hip bursitis.
It’s rarely the result of just one injury to the hip.
Many things can irritate the bursa, such as:
- Abnormal gait due to differences in leg length, injury, or spinal conditions
- Autoimmune diseases like rheumatoid arthritis, gout, psoriasis
- Bone spurs in the hip
- Incorrect posture
- Infection
- Irritation from repetitive motion, such as cycling, running/jogging up uneven ground, or stair climbing
- Muscle weakness
- Surgery or hip replacement
- Trauma from fall or other impact
Physical Therapy Exercises To Prevent Hip Bursitis
You can get a head-start against hip bursitis by trying any of the following exercises.
1. Butterflies
Butterfly poses are done sitting down on the floor.
Use a towel or cushion to support your pelvis if sitting on the floor directly is uncomfortable.
Bend your knees, then put the soles of your feet together.
Press against your knees with your elbows until you feel the stretch.
It should feel like a stretch opening your hips.
Hold it for 30–60 seconds.
You can deepen the stretch by bringing your feet closer in to your body.
The butterfly pose is especially good for stretching and increasing blood flow to the area.
2. Leg Raises
To start, choose a side of your body to lie down on; we’ll reference the right.
Lying down, prop up your upper body on your elbow.
Keep your right leg straight against the floor and lift your left as high as you can, without bending your body or leg.
Hold that position for five seconds, then lower your leg.
Repeat the motion five times before switching to the other side.
This exercise builds strength in your hip muscles.
3. Hip Bridges
Hip bridges are done on your back with your knees bent.
Tighten the muscles in your stomach and lift your hips until they line up with your knees and shoulders.
Take deep breaths and hold the pose for 30 seconds.
Lower your hips gently, then repeat the bridge five times.
This will build strength in the core muscles supporting your hips, as well as stretching.
4. Hip Circles
Hip circles are done standing.
Standing on your right leg, extend your left, using a chair or well for balance if necessary.
Move your left leg in small circles, aiming for 20 full circles clockwise and counter-clockwise.
Then, do the same with your right leg.
This increases stability, flexibility, and strengthens muscles around the joint.
Here’s a video demonstrating the proper standing hip circles technique:
5. Knee Lifts
Lying on your back, outstretch your legs.
Bring your right knee up to your chest while your left remains straight, and hold the position for 30 seconds.
Repeat on the other side two to three times each.
Knee lifts stretch your hip flexors, thigh muscles, and gluteal muscles.
Physical Therapy Considerations For Bursitis In The Hip
Preventing and treating hip bursitis can be addressed with your physical therapist, but exercising areas in pain can be difficult.
Your physical therapist will work with you to develop a proper routine tailored to your needs.
Physical therapy can help in all the following areas, though:
1. Pain Management
Your physical therapist can help manage the pain first, before you start the exercises they’ll recommend for you.
They’ll first help you with reducing your pain.
They may recommend any of the following:
- Electrical stimulation, such as using a TENS unit
- Heat
- Ice
- Massage
- Taping
- Ultrasound
2. Balance
Exercises to improve your balance, especially after an injury, can help with hip bursitis.
Proper balance prevents you from putting too much strain on one side of your hips.
3. Flexibility
If your muscles are tight, you could wind up wearing out the joints as they’re overworked.
Exercises to improve flexibility are especially good for preventing injury, or repeated injury.
4. Strength
Hip bursitis is less likely to occur if your hip muscles (and the muscles supporting that area) are strong.
There are many different exercises you can use to build strength.
Your physical therapist might recommend cuff weights, stretch bands, cardio exercise equipment, or weightlifting equipment.
They will tell you which exercise and how much is appropriate at every stage of your healing.
5. Range of Motion
Your physical therapist can help you improve your range of motion following the development of hip bursitis.
They’ll first help you with ‘passive’ movements to gently move your hip joint.
Once they’re confident you can perform more active motions, they’ll move forward in helping you with appropriate exercises.
Book Your Appointment With Our Physical Therapy Clinic Today
Hip bursitis can be painful and limiting, but with the right approach, you can regain mobility and reduce discomfort.
It’s important to see a physical therapist for hip bursitis in order to help yourself heal at the right pace.
Through targeted exercises and professional guidance, physical therapy can help strengthen and support your hips, improving balance, flexibility, and overall function.
Don’t let hip pain hold you back—take the first step toward relief and recovery.
Book your appointment with Mobility Health Physical Therapy today.
