Hip bursitis causes pain that makes simple movements like walking or lying on your side uncomfortable. The pain comes from inflammation of the bursa, a small fluid-filled sac that cushions the hip joint.
Physical therapy helps by easing pain and improving movement without heavy reliance on medication. It also lowers the chance of flare-ups by correcting muscle imbalances and teaching safer movement patterns.
If you live in Salem, Oregon, expert care is close by. Dr. Raj at HWY Physical Therapy offers personalized programs that reduce pain, restore strength, and support long-term hip health.
Hip bursitis is the inflammation of a small fluid-filled sac in the hip called the bursa. This sac helps reduce friction where muscles and tendons move over bone.
The most common type is trochanteric bursitis, which affects the outer side of the hip. This form often causes sharp or burning pain that spreads down the thigh.
Hip bursitis often develops from overuse, such as repeated stair climbing or long walks. Other risks include hip injuries, arthritis, poor posture, and muscle weakness around the hip. Aging also makes the bursa more likely to become irritated.
Pain on the outer hip is the most common symptom. It often worsens with long walks, climbing stairs, or lying on the affected side. Stiffness, tenderness, and reduced movement in the hip can also appear. If ignored, the pain may grow constant and interfere with daily activities.
Diagnosis begins with a physical exam and a review of your symptoms. A therapist or doctor checks hip tenderness, range of motion, and pain with movement.
Imaging is not always required but may be used to rule out other issues. An X-ray can exclude arthritis or fractures, while an MRI can confirm inflammation in the bursa.
A clear diagnosis is important because hip pain can come from many sources. Identifying bursitis correctly helps guide the right treatment plan. In most cases, physical therapy is the first step recommended after diagnosis, as it offers safe and effective relief.
Physical therapy targets the root causes of hip bursitis instead of just masking pain. It improves joint mobility, reduces strain on the hip, and restores strength for daily movement.
Manual therapy, soft tissue massage, and gentle stretching ease tight muscles. Ice and heat are often used to calm inflammation and reduce discomfort.
Therapists design exercise plans that improve flexibility and build hip stability. Strengthening nearby muscles helps offload pressure from the irritated bursa.
Education is a key part of therapy. Patients learn posture correction, safe movement habits, and activity changes that lower the chance of future flare-ups. This makes therapy both a treatment and a long-term prevention plan.
Exercise is central to recovery from hip bursitis. The right movements reduce pain, improve flexibility, and strengthen the hip for lasting relief.
Gentle stretches reduce tightness in the hip and surrounding muscles. A hip flexor stretch loosens the front of the hip, while an IT band stretch eases tension along the outer thigh. The piriformis stretch can also calm irritation that radiates into the buttock.
Building strength supports the hip and takes pressure off the inflamed bursa. Clamshells target the glute muscles, hip bridges strengthen the core and hips, and side leg raises develop stability. These moves help correct muscle imbalances that often trigger bursitis.
Balance and coordination drills restore safe movement in daily life. Walking drills and controlled stair practice teach the hip to handle weight evenly. Functional training ensures patients return to normal activities with less pain and lower risk of recurrence.
Recovery from hip bursitis is faster when daily habits support healing. Small changes at home protect the hip and prevent irritation.
Sleeping on the unaffected side with a pillow between the knees reduces pressure on the sore hip. A soft mattress topper or cushion can also make rest more comfortable. Sitting on firm chairs with proper support prevents strain during long periods of sitting.
Short walks are better than long ones during early recovery. Avoid sudden increases in activity, such as climbing many stairs or running. Choose low-impact exercises like swimming or cycling to stay active without stressing the hip.
Ice packs reduce pain after activity, while heat loosens stiff muscles before stretching. Foam rollers can ease tightness along the thighs and hips. Simple resistance bands provide safe ways to build strength at home. These tools help extend the benefits of physical therapy sessions.
Healing from hip bursitis takes time and depends on how consistent you are with therapy. Most people improve in a few weeks, but full recovery may take several months.
In the first two weeks, therapy focuses on pain control with ice, stretching, and gentle movement. By weeks three to six, patients work on mobility and begin strengthening weak muscles. After seven weeks, many return to normal daily activities with less pain and more stability. Progress depends on following therapy and making the right activity changes.
If pain lasts longer than 12 weeks or worsens despite therapy, more evaluation is needed. Injections or other treatments may be considered in stubborn cases.
Local care is available in Salem, Oregon, where Dr. Raj at HWY Physical Therapy provides advanced treatment programs for lasting relief. Getting expert help early can prevent hip bursitis from becoming a long-term problem.
Physical therapy is the first choice for most people with hip bursitis. It reduces pain, restores movement, and builds long-term strength without relying on medication or invasive procedures.
Cortisone injections may give short-term relief, but they do not address the root cause. Repeated injections can also weaken tissue over time. Surgery is rare and reserved for severe cases that do not improve with conservative care.
For lasting results, therapy offers the safest and most effective approach. It not only treats symptoms but also prevents flare-ups by improving hip stability. Most patients recover fully without needing injections or surgery.
Preventing hip bursitis flare-ups is possible with the right habits. Consistent exercise, good posture, and balanced activity levels keep the hip strong and protected.
Strong muscles reduce pressure on the hip joint. Regular stretching of the hip flexors, hamstrings, and outer thigh muscles keeps the joint flexible. Adding strength moves like squats, bridges, and clamshells builds lasting hip support.
Poor posture can stress the hip and irritate the bursa. Standing tall, sitting with proper support, and avoiding slouching reduce unnecessary strain. Paying attention to alignment during walking and stair use also protects the hip.
Flare-ups often happen when activity levels change suddenly. Gradually increase exercise intensity and take breaks to avoid overuse. Mixing low-impact activities like cycling, swimming, and walking keeps the hip active without pushing it too hard. A steady balance of movement prevents irritation and supports long-term joint health.
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Get expert care for hip bursitis at HWY Physical Therapy in Salem, Oregon. Call 971-202-1979 to schedule your appointment with Dr. Raj at Center 50+, Salem City Building, 2615 Portland Rd NE.