Understanding Hip Bursitis - ESP Physio

Understanding Hip Bursitis

December 11, 2024

Understanding Hip Bursitis

Hip pain can be a frustrating and limiting condition, impacting everything from your ability to walk comfortably to enjoying your favorite activities. One common culprit behind persistent hip discomfort is hip bursitis. I’ll break down what hip bursitis is, why it happens, and how it can be managed effectively to help you get back to normal.

What Is Bursitis?

Bursitis is the inflammation of the bursae – small, fluid-filled sacs located around your joints. These sacs act as cushions, reducing friction between bones, tendons, and muscles. When these bursae become irritated or inflamed, they cause pain and tenderness, often referred to as bursitis. In the hip, the most commonly affected bursae are:

Common Causes of Hip Bursitis

Hip bursitis can develop for several reasons, and understanding these can help in preventing or managing the condition:

– Overuse injuries: Repetitive activities such as running, cycling, or climbing stairs can put excessive strain on the hip joint.

– Direct trauma: A fall or a blow to the hip can irritate the bursa which can lead to bursitis.

– Biomechanical issues: Poor posture, leg-length discrepancies, or abnormal gait patterns can increase pressure on the hip bursae.

– Underlying conditions: Arthritis, gout, or other inflammatory conditions can predispose someone to bursitis.

– Age and lifestyle factors: Hip bursitis is more common in middle-aged and older adults, especially those with sedentary lifestyles or high-impact exercise routines.

How to Tell if You Have Hip Bursitis

The hallmark symptom of hip bursitis is pain in the affected hip. However, it’s important to recognize the specific characteristics:
– Pain location: Most often, the pain is felt on the outer side of the hip, but it can also occur in the groin area and radiate to the thigh, buttock, or knee.
– Tenderness: Pressing on the outer hip may feel sensitive or painful.
– Worsening pain with activity: Climbing stairs, lying on the affected side, or prolonged standing may exacerbate the discomfort.
– Stiffness or swelling: Some people experience swelling or stiffness in the hip area

Prevention Tips

Preventing bursitis often involves small adjustments to your daily habits and routines. Consider these tips:

  • Warm up before exercise
  • Focus on strength and flexibility, specifically of the hips, glutes, and core
  • Maintain a healthy weight
  • Wear supportive footwear
  • Pace yourself and avoid sudden increases in activity intensity or duration

Treatment Options for Hip Bursitis
The good news is that most cases of hip bursitis can be managed effectively with conservative treatments:

  • Rest and Activity Modification
    • Reducing activities that aggravate the pain is crucial! Avoid repetitive movements or prolonged pressure on the affected hip, like lying on that side while sleeping.
  • Ice or Heat Therapy
    • Uce ice for the first few days to reduce swelling and inflammation, applying it for 15-20 minutes several times a day.
    • Once inflammation subsides, switch to heat therapy to relax tight muscles and improve blood flow.
  • Medications
    • Over-the-counter anti-inflammatory medications can help reduce pain and swelling, but consult with your GP. In severe cases, corticosteroid injections may be recommended.
  • Physiotherapy
    • Physiotherapists can provide stretches, strengthening exercises, manual therapy, and postural correction to aid recovery. Here’s a few exercises you can try:

If your symptoms persist despite at-home care, or if the pain significantly limits your daily activities, it’s time to seek professional advice. Early intervention can prevent the condition from worsening and help you regain full mobility.

Final Thoughts
Hip bursitis can be a painful and disruptive condition, but with the right approach, recovery is well within reach. By understanding the causes, recognizing the symptoms, and following a tailored treatment plan, you can take charge of your hip health and get back to doing the things you love.

You can book yourself in for a physiotherapy appointment with us here or if you prefer to speak to someone, call us at 01324 227 370 or drop us an email at info@espphysio.com and we will get you going in no time!

Written by Morgan Balsam DPT, MCSP, MHCPC

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