Introduction
Hip bursitis is a common cause of discomfort that can gradually interfere with everyday movement. If you’re wondering how to cure hip bursitis, it begins with recognising the strain your body is under and making thoughtful changes that support recovery. The condition typically results from irritation of the fluid-filled sacs near the outer hip, often affecting those who walk, climb stairs, or stand for long stretches. Whether the pain came on slowly or after a specific event, there are manageable steps that can reduce inflammation and improve how the hip functions. The right approach depends on the pattern of your symptoms, how active your lifestyle is, and what habits may be making it worse.
Understanding Hip Bursitis
The hip contains small sacs filled with fluid that help reduce friction where muscles and tendons pass over bone. These are called bursae. When one of them becomes irritated, it can swell and cause pain. In the outer hip, the bursa most often affected is near the bony point called the greater trochanter.
Several things can contribute to this condition. Repeating the same movement over time is one of the more common reasons. It might come from long walks on uneven ground, poor posture, or spending too much time sitting in a twisted position. A fall or direct impact to the side of the hip can also trigger the problem.
People who experience weakness in the muscles around the hip, particularly the gluteals, may be more prone to bursitis. Being less active, carrying extra weight, or standing for long periods on hard surfaces can also increase the risk.
Understanding what has led to your symptoms is useful because it helps guide what to change. Whether the issue developed slowly or came on more suddenly, knowing the likely source makes it easier to focus your recovery.
Signs and Symptoms of Hip Bursitis
Most people notice the discomfort first when doing something ordinary. It might be a dull ache after a long walk, or a sharp twinge while rolling over in bed. Over time, the pain can settle into a routine, showing up during specific activities and fading with rest. If the outer part of your hip becomes tender to touch or sore when lying on one side, this is one of the early signs.
Some people describe the sensation as burning or stabbing, especially when climbing stairs or standing after being seated. The discomfort is usually concentrated around the bony point on the outside of the hip, but it may spread down towards the thigh. Swelling is not always obvious but may be present during flare-ups.
Typical symptoms may include:
- Pain when lying on the affected side
- Discomfort during long periods of walking, climbing or standing
- Tenderness when pressing on the outside of the hip
- A feeling of tightness or swelling in the outer hip area
- Increased pain after repetitive motion or prolonged sitting
Symptoms can build slowly or appear after a single incident. Recognising these signs early makes it easier to manage the condition without letting it disrupt your daily routine.
What Causes Hip Bursitis
There isn’t always a single event that explains why hip bursitis develops. For many, it builds up over time. A small shift in how you move, repeated pressure on the same area, or changes in posture can quietly create strain in the tissues around the bursa.
One of the more common causes is repetitive stress. This includes long-distance walking, standing on hard surfaces, or climbing stairs regularly. Overuse leads to irritation, and the body responds with inflammation. It’s also common in those who work in active environments, especially if lifting or awkward bending is involved.
There are also structural reasons. Gluteal muscle weakness, poor joint alignment or uneven leg length can change how force travels through the hip. In these situations, the bursa ends up doing more work than it’s meant to. That extra load makes it more vulnerable to flare-ups.
You might also notice this condition more as you get older. Adults in their 40s to 60s experience it more often, especially women. People with higher body weight, reduced mobility or other joint issues are more at risk, but even regular runners and active individuals can develop it.
No matter how it starts, the end result is often the same: local irritation, discomfort during movement and a slower recovery if it’s left alone too long.
How to Cure Hip Bursitis (Step-by-Step Approach)
Relieving hip bursitis starts with understanding what your body needs and what it doesn’t. It’s not always about doing more. Often, it’s about doing things differently for a while, then gradually rebuilding strength and confidence in how you move. These steps work together. Skipping one or pushing too fast may undo the progress.
Lifestyle Adjustments
The first shift begins with your routine. Most people need to stop or reduce the activity that’s causing the pain. That doesn’t mean staying still. In fact, long periods of inactivity can make the joint feel tighter. Instead, aim for modified movement. Swap out hills or stairs for flat walking. Sit on firmer surfaces. If one side hurts more at night, try sleeping with a cushion between your knees to level out the hips.
Footwear can also play a part. Shoes that are too soft or lack support may affect how your weight is distributed. The same goes for uneven ground or long commutes on hard floors.
Making these adjustments early gives your body the space it needs to settle the irritation before adding more movement.
Physio for Hip Bursitis
Physiotherapy is one of the most reliable options for managing bursitis. It works by addressing what led to the problem and helping you move with less pressure on the inflamed area. This might include guided stretches, hands-on treatment, and gradual strengthening focused on the glutes and supporting muscles.
You don’t need to be in severe pain to benefit. Some people start physiotherapy when they first notice the discomfort, while others wait until it interferes with daily tasks. Either way, working with a qualified physiotherapist makes a difference, especially if the condition has lasted more than a few weeks.
Clinics like Go Run Go Physio in Melbourne offer structured treatment plans that align with how your body heals, not just how quickly you want results.
Hip Bursitis Exercises and Stretches
Gentle movement helps restore function. These exercises focus on control and positioning. They aren’t designed to test your limits, but to support healing.
Start with low-impact movements like:
- Lying side leg lifts to activate the outer hip
- Standing glute squeezes to build awareness
- Hip bridges to improve strength in a neutral position
- Light walking on flat surfaces
Stretches should be slow and consistent. Avoid pushing into pain. The goal is to reduce stiffness, not force mobility. If discomfort lingers after movement, reduce the intensity the next day.
Remember, the best results come from consistency. A few minutes daily works better than an intense routine once a week.
Home Remedies to Support Recovery
Alongside movement, there are simple ways to ease symptoms at home. Cold packs can calm the area after activity. Some people find relief using a soft cushion during sitting or when lying down. Non-prescription anti-inflammatory options may help in the short term, but they’re not meant to replace treatment.
Focus on comfort without avoiding movement completely. It’s the combination of rest, adjustment and gradual strengthening that gives lasting results.
Role of Physiotherapy
When home care doesn’t bring enough relief, physiotherapy offers a more structured way to recover. It starts with understanding how your body moves and why certain patterns might be keeping the irritation active. A physiotherapist will usually begin by checking the way your muscles work together, particularly around the hip and lower back.
The goal is to reduce pressure on the bursa and support the nearby joints. This often includes teaching you how to move with less strain, using small changes that build up over time. Strengthening weak areas plays a big part. Most people don’t realise how much the outer hip relies on steady support from muscles that are not always used well during daily tasks.
Some sessions may involve hands-on techniques to ease tight tissue or restore balance between one side of the body and the other. This can be followed by controlled movements that improve posture and build strength gradually.
As recovery progresses, you’ll be guided on how to manage your routine with less risk of flare-up. That might involve shifting how you stand, walk, or rest during the day. The aim isn’t just to remove pain, but to make it less likely to return once you’re active again.
How Long Can Hip Bursitis Last
Recovery doesn’t always follow a straight line. For some people, symptoms ease within a few weeks. For others, it can stretch longer, especially if the cause hasn’t been addressed. The timeline varies depending on the level of inflammation, daily habits and how quickly treatment begins.
In mild cases, pain may improve within two to three weeks if rest and activity changes are in place. If the condition is more stubborn or has developed over time, it may take six weeks or more to settle. Long-standing cases that haven’t responded to basic care often need guided physiotherapy to reduce pressure on the affected area and rebuild support around the joint.
It’s also important to consider how consistently the plan is followed. Small steps done daily usually lead to better results than sudden efforts followed by long breaks. Pain that fades during rest but returns quickly during activity may suggest the joint isn’t fully ready for load yet.
Knowing how long hip bursitis can last helps set realistic expectations. It also shows why early intervention matters. The sooner the cause is identified and corrected, the quicker the recovery.
Frequently Asked Questions
Q1. How long can hip bursitis last?
Answer: It often improves within a few weeks, especially if you catch it early and make changes to your routine. Some cases may take longer, depending on how inflamed the area is and whether other issues are involved.
Q2. Is walking good for hip bursitis?
Answer: That depends on the stage of recovery. Short, easy walks on level ground can help keep the joint mobile. But if walking causes a flare-up, it’s better to pause and focus on gentle movement that doesn’t increase the discomfort.
Q3. What exercises should I avoid with hip bursitis?
Answer: Movements that involve heavy side-loading, deep squats, or repetitive stair climbing can add pressure to the area and slow healing. High-impact training should also be paused until symptoms improve.
Q4. Does hip bursitis show up on a scan?
Answer: Yes. An ultrasound or MRI can confirm whether the bursa is inflamed and check for other problems in the joint or surrounding tissue. This can be useful if symptoms last longer than expected.
Q5. Can body weight affect recovery?
Answer: Carrying extra load around the hips may increase stress on the bursa, especially when standing or walking for long periods. Reducing this pressure can make recovery easier and limit future strain.
Q6. What sleeping position is best for hip bursitis?
Answer: Sleeping on the opposite side or on your back can reduce direct pressure. Placing a cushion between the knees may also help keep the hips aligned and ease tension during the night.
Conclusion
Managing hip bursitis is not about pushing through pain or waiting for it to pass. It starts with recognising what your body is telling you and making changes that support recovery rather than delay it. Small adjustments in movement, combined with the right kind of support, often bring more progress than expected.
For those in Melbourne looking for practical help, Go Run Go Physio offers experience with a condition that is more common than many realise. Their team approaches hip bursitis treatment in Melbourne with a focus on movement patterns, daily habits and personalised plans that fit real lives, not generic routines.
If your pain has lingered, if it’s come back after rest or if it’s started to interfere with how you work, sleep or move, this might be the time to take the next step. Addressing it early gives you more options and a better path forward.