Pelvic Prime's Anatomy Academy Series

Effective Relief for Hip Bursitis

Find relief from hip bursitis with specialized therapy to reduce pain, ease inflammation, and improve mobility.

Proven Solutions to Ease Hip Bursitis Pain and Inflammation

Young girl holding her hip joint, illustrating pain and inflammation associated with arthrosis.

Hip Bursitis: Understanding and Treating This Over-diagnosed Condition

Hip bursitis is often cited as a common cause of hip pain, but recent evidence suggests it may be over-diagnosed. While true inflammation of the bursae can cause discomfort, other conditions mimicking bursitis symptoms—such as tendon injuries, muscle imbalances, or referred pain—may be the actual underlying issue. At Pelvic Prime, we focus on identifying the true cause of your hip pain to provide targeted and effective treatment.

What is Hip Bursitis?

Hip bursitis occurs when the bursae, small fluid-filled sacs that cushion and reduce friction between bones, muscles, and tendons, become inflamed. The most commonly affected bursae in the hip are:

Trochanteric Bursa: Located on the outer side of the hip, often associated with lateral hip pain.
Iliopsoas Bursa: Found at the front of the hip, causing anterior hip pain when inflamed.

However, inflammation may not always be the primary cause of pain in these areas, emphasizing the need for a comprehensive evaluation.

Outline diagram illustrating trochanteric bursitis, highlighting inflammation of the bursa located in the hip area.

Is Hip Bursitis Overdiagnosed?

Studies highlight that hip bursitis is frequently diagnosed without sufficient investigation into other potential causes of pain. Conditions such as:

Tendon injuries (e.g., gluteus medius tendinopathy).
Referred pain from the lower back or pelvis.
Muscle imbalances or biomechanical issues.

may mimic the symptoms of bursitis. Accurate diagnosis is crucial to avoid unnecessary treatments and achieve optimal outcomes.

Athlete running on stairs, demonstrating a high-intensity workout for strength and endurance.

Common Causes of Hip Pain Misdiagnosed as Bursitis

Factors contributing to hip pain often attributed to bursitis include:

Repetitive Movements: Activities like running or climbing stairs.
Injury or Trauma: Falls or direct impact to the hip.
Muscle Weakness or Imbalance: Placing excessive strain on surrounding tissues.
Poor Posture or Alignment: Misalignment increasing stress on the hip structures.
Tendon or Ligament Issues: Often mistaken for inflammation of the bursae.

Symptoms of True Hip Bursitis

Signs that suggest true bursitis may include:

Localized pain on the outer or front side of the hip.
Tenderness and swelling near the hip joint.
Pain that worsens with specific movements, like lying on the affected side or climbing stairs.

Illustration of correct sleeping posture to maintain proper neck and spine alignment for better health.

How Pelvic Prime Can Help

At Pelvic Prime, we prioritize accurate diagnosis and evidence-based care. Our approach includes:

Comprehensive Evaluation: Using a detailed assessment to distinguish between bursitis and other causes of hip pain.
Manual Therapy: Addressing inflammation, joint mobility, and soft tissue tension.
Targeted Exercises: Strengthening and stretching routines tailored to your specific condition.
Education and Self-Care Strategies: Providing guidance on activity modifications and posture correction to support recovery and prevent recurrence.

Effective Exercises for Hip Pain Management

Whether bursitis or another condition is the cause, these exercises can help alleviate symptoms:

Side-Lying Leg Lifts

Purpose: Strengthens the hip abductors to improve lateral stability.
Technique:
1. Lie on your side with your legs straight and stacked on top of each other.
2. Lift your top leg upward, keeping it straight and your toes pointing forward.
3. Perform 10-15 repetitions per side.

Instructional handout showing the side leg lift exercise to strengthen hip muscles and improve lower body stability.

Clamshells

Purpose: Targets the gluteus medius to improve hip alignment and lateral stability.
Technique:
1. Lie on your side with your knees bent and feet together.
2. Keep your feet touching as you lift your top knee away from the bottom knee, opening your legs like a clamshell.
3. Perform 10-15 repetitions per side.

Instructional handout demonstrating the clamshell exercise for strengthening hip muscles and improving stability.

Hip Flexor Stretch

Purpose: Relieves tension in the hip flexors, which can contribute to anterior hip pain and poor posture.

Technique:

Lie on your back at the edge of a sturdy table or bed, with your legs hanging off the edge.
Feel a stretch in the front of the hip and thigh of the hanging leg.
Hold for 20-30 seconds, then switch sides.

Instructional handout demonstrating the hip flexor stretch to improve flexibility and relieve tightness in the hip area.

Standing Hip Extensions

Purpose: Strengthens the muscles at the back of the hip.
Technique:
1. Stand with your feet shoulder-width apart, holding onto a stable surface for balance.
2. Slowly extend one leg backward while keeping your torso upright.
3. Repeat 10-15 times per leg.

Instructional handout demonstrating the standing hip extension exercise to strengthen glutes and improve hip stability.

Start Your Recovery Journey

If you’ve been diagnosed with hip bursitis or are experiencing hip pain, Pelvic Prime can provide the care and expertise you need. Our personalized treatment plans focus on addressing the true cause of your symptoms for effective, long-lasting relief. Schedule an appointment online using our convenient scheduling software, email us at rea@pelvicprime.com, or text 803-716-9723 to get started.