From Ache to Action: How to Manage Hip Bursitis Effectively

It’s hard to stay focused on your fitness goals when hip pain flares up during activity and interferes with your sleep. Don’t ignore the ache — you might be dealing with trochanteric (hip) bursitis, an inflammatory condition that commonly affects athletes and active adults.

At Hammer Orthopaedics and Sports Medicine, orthopaedic surgeon Brian Hamzavi, MD, provides expert care for patients struggling with bursitis. Our team works with you to address the root of the problem so you can enjoy pain-free movement.

Pushing through discomfort doesn’t solve the problem and often keeps you out of the game longer. Here’s what you need to know about hip bursitis and how to manage it effectively.

What is trochanteric (hip) bursitis?

Bursae are small, fluid-filled sacs that act like smooth cushions between bones and the surrounding soft tissue. The human body contains over 150 of them, located in high-friction areas like the shoulders, elbows, knees, and hips, to help muscles and tendons glide smoothly rather than rubbing against bone.

Repetitive strain or trauma from a sudden impact can damage the bursa and trigger painful inflammation. As the bursa swells, friction increases, which can result in a sharp pain or persistent ache that limits your movement.

In the hip, this typically happens at the outer point of the femur (upper leg), known as the greater trochanter. Sports that put stress on your hips — such as running or cycling — can lead to inflammation, as can long periods of standing or repeatedly climbing up and down stairs.

Identifying and managing hip bursitis

This type of bursitis typically starts as a sharp twinge in the outer hip that intensifies with movement. Over time, it may evolve into a dull ache that flares up when you lie on the affected side or stand up from a seated position.

Though you might be tempted to push through the discomfort, ignoring your body’s signals only worsens the inflammation. Most cases of hip bursitis are highly treatable with conservative, at-home care. 

Soothing inflammation

When you first feel that twinge, stop what you’re doing and rest. Applying ice to the affected hip for 10 to 20 minutes several times a day helps manage initial swelling and dulls the sharpest pain.

Avoid activities that place stress on the hip joint, such as running, extended walking, or climbing stairs. If you need to navigate the stairs, take them one at a time, leading with your “good” leg on the way up and the “bad” leg on the way down. 

At night, try to sleep on your back or your non-injured side. Placing a pillow between your knees helps keep your hips aligned and prevents the top leg from pulling on the sensitive area.

Active recovery

Once the initial inflammation dies down, switch from ice to heat to encourage blood flow and loosen the muscles surrounding the hip. Now is the time to introduce gentle movements that work to stabilize the joint without overtaxing the bursa. 

Focus on exercises like glute bridges and clamshells — which strengthen the muscles responsible for keeping your hips properly aligned during activity — and stretches that target the iliotibial (IT) band and hip flexors. 

Building support around the joint takes pressure off the bursa and helps prevent the pain from returning. Low-impact activities, such as swimming and yoga, are great ways to stay active while the area recovers.

When to see a specialist

If your hip pain persists for more than two weeks or significantly interferes with your daily activities, it’s time to consult a specialist like Dr. Hamzavi. 

Our team can help you find relief with a personalized recovery plan that may include physical therapy, corticosteroid injections, or platelet-rich plasma (PRP) therapy. Surgery to remove the bursa is uncommon, but may be necessary in rare cases where inflammation becomes chronic.

Ready to get back into action without ache? For expert diagnosis and treatment, schedule an appointment by phone or online at Hammer Orthopaedics and Sports Medicine in Palm Bay, Florida.