Hip Bursitis (Iliopsoas or Trochanteric): Symptoms, Causes, Treatment & Exercises

Key Takeaways

• Hip bursitis is characterised by pain in the hip area, often making it difficult to move without discomfort.

• Common causes include repetitive movements, injuries, or underlying health conditions.

• Rest and specific exercises can significantly aid recovery and prevent recurrence.

• Recognising symptoms early can help in seeking timely treatment and managing pain effectively.

• At MSK Doctors, we use innovative diagnosis methods to identify precise movement patterns that contribute to your hip bursitis for more effective treatment plans. 

What is Hip Bursitis

Hip bursitis is a condition that causes pain and inflammation in the bursa, a small fluid-filled sac that acts as a cushion between bones and soft tissues. 

In the hip, the two most common types are iliopsoas bursitis and trochanteric bursitis. While both types affect the hip, they differ in their location and symptoms (image courtesy of Flawless Physio). 

The bursa's primary function is to reduce friction during movement. However, when it becomes inflamed, it can lead to significant pain and discomfort. 

What Does Having Hip Bursitis Feel Like

Experiencing hip bursitis often feels like a deep, aching pain in the hip region. This pain can sometimes radiate down the thigh or even into the buttocks. It's not uncommon for the pain to worsen at night, especially if you sleep on the affected side.

Besides pain, you might notice swelling or tenderness around the hip. Simple actions like standing up from a seated position or climbing stairs can become challenging due to the discomfort. Listen to your body and don’t ignore these symptoms.

Symptoms of Hip Bursitis

Common Signs

The common signs of hip bursitis include pain and tenderness on the outside of the hip. You might also experience a burning sensation or stiffness, particularly after sitting for long periods. These symptoms can vary in intensity and may come and go, depending on your activity level.

Pain Locations

Pain from hip bursitis typically centers around the hip joint. However, it can radiate to other areas, such as the thigh or buttocks. The specific location of the pain can help determine whether it's iliopsoas or trochanteric bursitis, guiding the treatment approach.

Activity-Related Symptoms

Pain often increases with physical activities that involve the hip joint, such as walking, climbing stairs, or even standing for long periods. Recognising how your symptoms relate to specific activities can help in managing the condition and planning an effective treatment strategy. 

Main Causes Behind Hip Bursitis

Some of the main causes of hip bursitis are: 

• Injuries, such as falls or direct blows to the hip, can also lead to bursitis. 

• Certain underlying health conditions, like arthritis or scoliosis, can increase the risk of developing this painful condition. 

• Conditions such as rheumatoid arthritis or gout can increase inflammation in the body, making bursitis more likely to occur. 

• Diabetes and thyroid disorders can affect circulation and healing, potentially prolonging recovery from bursitis.

• Improper posture or biomechanics during physical activities can increase the risk of developing bursitis.

• Obesity or having one leg longer than the other, can also contribute to the condition. 

Repetitive movements contribute to the development of hip bursitis. Activities that involve repeated hip flexion and extension, like cycling or running or even prolonged standing, put excessive stress on the bursa. 

Effective Treatment Strategies

Rest and Recovery Importance

Rest is a critical component of any treatment plan for hip bursitis. Taking a break from activities that exacerbate the pain allows the bursa to heal: 

• Avoid high-impact activities like running or jumping.

• Consider using a cane or crutches to reduce weight-bearing on the affected hip.

• Apply ice packs to the hip for 15-20 minutes several times a day to reduce inflammation.

• Incorporate rest and recovery into your routine, especially if you engage in activities that involve repetitive hip movements.

Medication Options

Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can help reduce inflammation and alleviate pain associated with hip bursitis

Therapeutic Interventions

Therapeutic interventions, such as physical therapy, can be incredibly beneficial in the treatment of hip bursitis. A physical therapist can guide you through exercises designed to strengthen the muscles around the hip and improve flexibility.

They may use techniques such as ultrasound or electrical stimulation to reduce pain and promote healing as these therapies can help you regain full function of your hip and prevent future episodes of bursitis.

Lifestyle Changes

Implementing lifestyle changes can significantly impact your recovery from hip bursitis and help prevent future occurrences. Maintaining a healthy weight reduces stress on the hip joints, while wearing supportive footwear can improve your posture and alignment.

In addition, incorporating regular low-impact exercises, such as swimming or cycling, can improve your overall joint health without putting excessive stress on your hips. 

Exercises to Ease Hip Bursitis

Specific Exercises for Recovery

Specific exercises can target the muscles and tendons around the hip, providing support and reducing stress on the bursa (image courtesy of Shape). 

Some effective exercises include:

• Hip Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, hold for a few seconds, and then lower them back down.

• Clamshells: Lie on your side with your knees bent and feet together. Lift your top knee as high as possible without moving your pelvis, then lower it back down.

• Standing Hip Abductions: Stand with your feet hip-width apart. Lift one leg out to the side, keeping it straight, then return it to the starting position.

Flexibility and Stretching Drills

Flexibility and stretching drills such as hip flexor and hamstring stretches can help maintain a healthy range of motion in the hip joint. 

Hold each stretch for at least 20-30 seconds, and avoid bouncing or forcing the stretch. Consistent stretching can prevent stiffness and improve your overall mobility.

Maintaining Hip Health

Maintaining hip health requires a proactive approach, focusing on regular exercise, proper nutrition, and avoiding activities that put excessive strain on the hips. 

Incorporate a balanced fitness routine that includes strength training, flexibility exercises, and cardiovascular activities. This ensures that you have a strong core and lower body, which can provide better support for your hips.

Preventing Recurrence

Pay attention to your body's signals and avoid pushing through pain. Gradually increasing the intensity of physical activities and incorporating rest days into your routine can help prevent overuse injuries.

Furthermore, consider ergonomic adjustments in your daily life, such as using supportive chairs and maintaining good posture while sitting or standing. These changes can alleviate unnecessary stress on your hip joints.

Get Expert Hip Bursitis Care at MSK Doctors

Hip bursitis can significantly impact your daily activities, but with the right approach, it's entirely manageable. At MSK Doctors, we specialise in comprehensive treatment plans designed for your specific condition - iliopsoas or trochanteric bursitis. 

Our expert consultants use advanced diagnostic techniques, including our state-of-the-art MAI-Motion platform, to identify the underlying causes of your hip pain. We pride ourselves on offering innovative treatments that prioritise non-invasive approaches first - moving on to more specialised interventions only when necessary. 

Don't let hip pain limit your lifestyle – our patient-centred care ensures you receive the support, guidance, and treatment needed to regain mobility and comfort.

Ready to take control of your hip health? Book an appointment with MSK Doctors today and experience our 5-star rated care that has helped countless patients overcome hip bursitis effectively.

Frequently Asked Questions (FAQ)

What are the best exercises to prevent hip bursitis?

Exercises that focus on strengthening the hip muscles and improving flexibility are beneficial in preventing hip bursitis. Some effective exercises include hip bridges and hamstring stretches. 

How long does it take to recover from hip bursitis?

Recovery time for hip bursitis varies depending on the severity of the condition and the effectiveness of the treatment plan. With appropriate rest, treatment, and exercises, many individuals experience significant improvement within a few weeks. 

Is it safe to exercise with hip bursitis?

Yes, it is generally safe to exercise with hip bursitis, as long as you follow a treatment plan. Engaging in low-impact exercises and avoiding activities that exacerbate pain can help maintain mobility and strength without worsening the condition. 

Is hip bursitis more common in certain age groups? 

Hip bursitis tends to be more prevalent in middle-aged and older adults, particularly those between 40-60 years. However, younger individuals who engage in high-impact sports or activities involving repetitive hip movements may also develop this condition regardless of age.

How can MSK Doctors help with hip bursitis?

MSK Doctors can assist you by providing a thorough evaluation of your condition and developing an individualised hip bursitis treatment plan. We will guide you through exercises, pain management techniques, and lifestyle modifications to manage symptoms and prevent recurrence.