How to Get Rid of Bursitis in the Hip: What Really Helps?
The fastest way to get rid of bursitis in the hip is to rest the joint, ice it, stretch the IT band, and build hip strength.
Most people feel better quickly, and symptoms usually clear in 6 to 10 weeks. A 2024 review of six clinical trials found that exercise beat corticosteroid injections for long term improvement. The main downside is speed. Returning to activity too soon restarts the inflammation and adds weeks to recovery.
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What is Hip Bursitis and What Causes It?
Hip bursitis is inflammation of a bursa, a small fluid filled sac that cushions the hip. The most common type is trochanteric bursitis, which affects the bursa over the bony point of the thigh bone.
Think of a bursa as a water cushion between a rope and a rock. When the cushion is squeezed or rubbed too often, it swells and hurts.
Several things can irritate the bursa:
- A direct fall or blow to the side of the hip can inflame it.
- Long pressure on the hip, such as lying on one side for hours, can irritate it.
- Repeated twisting or rapid joint movement, as in distance jogging or cycling, can overload it.
- Low back disc disease, hip arthritis, IT band syndrome, and earlier hip surgery often occur together with it.
It is more common in middle aged and older women than in men or younger people. Doctors also use the term greater trochanteric pain syndrome (GTPS) for pain at this spot. It affects about 1.8 people per 1000 each year.
What Are the Symptoms of Hip Bursitis?
The main symptom is pain at the point of the hip that often spreads down the outer thigh. It can feel sharp at first and later turn into a wide ache. The pain rarely goes past the knee.
Typical signs include:
- Pain that is worse at night or when you lie on the sore hip.
- Pain when you stand up from a chair after sitting for a while.
- Tenderness when you press on the outer hip bone.
- Pain on stairs, uphill walks, or long walks as the condition builds.
How Do You Get Rid of Hip Bursitis at Home?
Home care for hip bursitis is rest, ice, NSAIDs, and stretching. These steps calm the inflammation and are the first treatment doctors recommend. Most people do not need anything else.
Rest the Hip and Change Your Activity
Stop or reduce any activity that makes the pain worse. Rest the most important part of treatment.
Prolonging the inflammation only lengthens recovery. Swimming and walking on flat ground may be fine, as long as they do not increase your pain.
Ice the Area for 20 Minutes at a Time
Ice lowers swelling and pain. Put a thin cloth or paper towel between the pack and your skin.
Keep the pack on for no more than 20 minutes. Early on, you can repeat this every three to four hours, and it helps most after exercise or physical therapy.
Use Over the Counter NSAIDs
Ibuprofen and naproxen can reduce the pain and inflammation. Follow the label.
If you have stomach, kidney, or heart problems, ask a doctor or pharmacist before you take them.
Stretch the IT Band and Use a Foam Roller
Many people with hip bursitis have a tight IT band, the thick band of tissue that runs from the hip down the outer thigh.
Regular IT band stretches help. Foam rolling the band also helps, though it can hurt at first.
Keep stretching after the pain is gone, because that is how you stay symptom free.
Adjust Daily Habits
Small changes take pressure off the hip. Avoid lying on the sore side and avoid long periods of standing.
Weight loss reduces load on the joint. A cane or crutch can help while the hip settles. If one leg is shorter than the other, a shoe lift may help.
Why Does Exercise Work Better Than Injections Over Time?
Exercise works better than a corticosteroid injection for long term results. A systematic review of six randomized trials with 733 patients found that exercise slightly reduced long term hip pain and improved physical function compared with control groups. Compared with an injection, exercise made a meaningful overall improvement more likely.
The authors note the evidence is low to moderate in certainty because few trials exist. They still supported exercise as first line treatment.
Strengthening matters because weak hip muscles let the joint absorb more strain. A routine of IT band stretches plus strengthening for the muscles around the hip usually improves symptoms within a few weeks.
A physical therapist can set up and supervise the program so you do not overload the hip.
When Do You Need a Cortisone Injection or Surgery?
You may need an injection if pain continues even though you followed your treatment plan.
Cortisone reduces inflammation and is placed directly into the bursa. It is usually given with lidocaine for fast pain relief, and ultrasound can guide the needle.
Side effects are usually minor. They can include a short rise in pain, a change in skin color, or a small dimple where the shot went in.
Surgery is rare. It removes the inflamed bursa through small incisions with a camera instrument called an arthroscope. Most patients go home the same day.
| Treatment | What It Does | When to Use It |
|---|---|---|
| Rest and activity changes | Lets the inflamed bursa calm down | First step for everyone |
| Ice | Lowers swelling and pain | After activity and early in recovery |
| NSAIDs | Reduce pain and inflammation | Short term pain relief |
| Stretching and strengthening | Reduces strain on the bursa and builds hip support | Daily, and for long term results |
| Cortisone injection | Reduces inflammation at the bursa | Pain continues despite home care |
| Surgery | Removes the inflamed bursa | Rare cases that fail all other treatment |
When Should You See a Doctor About Hip Pain?
See a doctor if home care does not help or if the cause of your pain is unclear.
A doctor checks for tenderness over the outer hip and for IT band tightness. An ultrasound or MRI may be ordered when the diagnosis is uncertain or treatment is not working.
Get checked soon if the hip is red and warm. Those signs can point to infection and need medical evaluation.
Also get checked after a hard fall or if you cannot put weight on the leg.
How Do You Stop Hip Bursitis From Coming Back?
You prevent a repeat by returning to activity slowly and keeping up your stretching and strengthening. UCSF Health advises resuming physical activity gradually so the problem does not return.
Other steps help too:
- Keep stretching the IT band even after the pain is gone.
- Limit repeated high load movements such as long runs or rides while the hip is healing.
- Maintain a healthy weight to reduce pressure on the joint.
- Ask a physical therapist for a structured program if the pain returns.
Conclusion
Hip bursitis responds well to simple care. Rest the joint, ice it, stretch the IT band, and build the muscles around the hip.
Go back to activity in small steps and keep up the stretching after the pain is gone.
If the pain does not improve, see a doctor about imaging, an injection, or physical therapy.
This article is for education only and does not replace advice from your doctor.