Hip bursitis can make everyday life difficult, but relief is possible with the right strategies. This painful condition occurs when the small fluid-filled sacs that cushion your hip joint become inflamed, resulting in tenderness, stiffness, and mobility challenges. While hip bursitis can be frustrating, many people manage their symptoms effectively with simple lifestyle changes and at-home care.
At Great Lakes Orthopedics, we provide expert orthopedic and podiatric care in St. John, Crown Point, and Lowell, Indiana, helping patients address hip bursitis, arthritis, and other causes of joint pain. Our team offers personalized treatment plans and advanced care options designed to relieve pain and restore mobility.
In this article, we’ll share six practical tips you can try at home to ease hip bursitis pain and support your recovery.
Understanding Hip Bursitis
Hip bursitis, often called greater trochanteric bursitis, affects the outer hip where tendons and muscles glide over the bone. The bursa acts as a cushion to reduce friction, but when irritated, it swells and causes pain. People with hip bursitis often describe sharp pain on the outside of the hip, discomfort when lying on that side, and difficulty walking or climbing stairs.
While bursitis is not life-threatening, ignoring symptoms can lead to chronic pain and reduced quality of life. That’s why hip bursitis treatment at home, paired with professional guidance when needed, is an important part of care.
Tip 1: Use Ice Packs to Reduce Swelling
Why it Helps: Ice therapy is one of the most accessible hip bursitis home treatments. Applying a cold pack reduces inflammation and temporarily numbs the pain.
How to Do It: Wrap an ice pack in a thin towel and place it on the painful area for 15-20 minutes, up to three times per day. Avoid placing ice directly on your skin to prevent irritation.
Tip 2: Try Gentle Hip Bursitis Stretches
Why it Helps: Targeted hip bursitis stretches help improve flexibility and relieve muscle tension that can aggravate bursitis. Stretching also supports joint health.
Examples to Try:
- Figure-four stretch: Lie on your back and cross one ankle over the opposite thigh. Gently pull the uncrossed leg toward your chest.
- Hip flexor stretch: Kneel on one knee with the other foot in front. Gently shift forward until you feel a stretch in the front of your hip.
Perform these stretches slowly and never push through pain. If unsure, consult a physical therapist to create a safe plan.
Tip 3: Incorporate Hip Pain Relief Exercises
Why it Helps: Strengthening nearby muscles can reduce pressure on the bursa and improve joint stability. Regular movement helps prevent stiffness and supports long-term recovery.
Exercises to Consider:
- Side-lying leg raises to strengthen outer hip muscles
- Bridges to activate glutes and improve pelvic support
- Standing hip abductions for lateral stability
Aim for low-impact movements and build up gradually. Stop any activity that increases sharp or shooting pain.
Tip 4: Make Simple Lifestyle Adjustments
Why it Helps: Managing daily habits can prevent hip bursitis from recurring. Lifestyle changes reduce stress on the joint and support healing.
Suggestions:
- Avoid standing or sitting unevenly for long periods
- Choose supportive footwear with good arch support
- Sleep on your back or the opposite side using a pillow between the knees
- Maintain a healthy weight to lessen joint strain
These adjustments are most effective when combined with regular physical activity.
Tip 5: Know When to Rest vs. When to Move
Why it Helps: Both rest and movement are key components of hip bursitis treatment. Finding the right balance promotes healing without weakening the muscles.
When to Rest:
- During acute flare-ups with sharp or intense pain
- After activities that trigger symptoms
When to Move:
- Once pain decreases, gentle movement prevents stiffness
- Structured physical therapy or low-impact exercises support recovery
Listen to your body and adjust as needed. Movement should feel helpful, not harmful.
Tip 6: Try Supportive Tools and Therapies
Why it Helps: Several tools can aid healing and reduce daily discomfort as part of a broader hip pain self-care plan.
Consider Using:
- Foam rollers or massage balls to release tight muscles
- Supportive cushions or chairs with proper lumbar alignment
- Compression sleeves to reduce swelling
- Physical therapy guidance for customized support
While tools can support healing, they should not replace medical care if symptoms persist or worsen.
When to Seek Professional Treatment
While home care is effective for many, it's time to consult a specialist if:
- Pain lasts longer than a few weeks
- You experience swelling, redness, or fever
- Movement becomes increasingly limited
- Sleep is regularly interrupted by pain
At Great Lakes Orthopedics, our orthopedic and podiatric team offers advanced treatment options for hip bursitis, ranging from conservative care to guided physical therapy and joint injections. We're here to help you feel your best with comprehensive support in Crown Point, St. John, and Lowell.
Regain Comfort: Expert Help for Lasting Hip Pain Relief
You don’t have to live in discomfort. With the right combination of hip pain self-care and expert treatment, you can manage bursitis and get back to the activities you love. At Great Lakes Orthopedics, we provide personalized care plans to address your pain and promote long-term healing.
Take the next step toward relief. Call (219) 365-0220. Our convenient locations in Crown Point, St. John, and Lowell make it easy to get the help you need.
Frequently Asked Questions
What is the best hip bursitis home treatment?
Rest, ice, gentle stretching, and strengthening exercises are key.
Are hip pain relief exercises safe?
Yes, if done slowly and without pushing through pain.
How long does bursitis in the hip take to heal?
With proper care, most cases improve in a few weeks.
Is stretching good for hip bursitis?
Yes, it helps relieve tight muscles and supports mobility.
When should I see a doctor for hip bursitis?
If pain persists beyond a few weeks or worsens with activity.
