New to shockwave or in pain for more than 3 months? Book a Telehealth to see if we can help you!
Hip bursitis can be a stubborn and painful condition that interferes with your daily life. If you’re dealing with persistent outer hip pain (especially when lying on your side or climbing stairs) and struggling to find relief, you’re not alone. In this post, we’ll explore hip bursitis (also known as trochanteric bursitis) with empathy and clarity – explaining what it is, why it happens, and how you can find lasting relief. You’ll learn about root causes (it’s not always just “inflammation”), what research says about effective treatments, and how clinics like Unpain Clinic approach hip bursitis holistically. Most importantly, we’ll cover science-backed treatment options – from gentle exercises you can do at home to cutting-edge therapies like shockwave therapy – so you can regain mobility and comfort. Let’s dive into understanding your hip pain and the path to relief.
Hip bursitis refers to inflammation of the bursae around the hip joint – most commonly the trochanteric bursa on the outer side of the hip. The trochanteric bursa sits over the bony prominence of your femur (thigh bone) called the greater trochanter, acting as a cushion between bone and soft tissues. When this bursa becomes irritated or inflamed, it causes lateral hip pain and tenderness. Technically, hip bursitis and trochanteric bursitis are the same condition. Classic symptoms include aching or burning pain on the outside of the hip or upper thigh, which often worsens when lying on that side, climbing stairs, or standing up from a seated position. You might also feel pain pressing on the outer hip or with certain movements of the leg.
Why is it called “trochanteric” bursitis? The greater trochanter is the bump on the upper side of your thigh bone (about the level of your wrist when your arms hang down). Several important hip muscles attach there – including the gluteus medius and minimus. Irritation in this area can inflame the bursa and also affect those tendon attachments. In fact, modern research shows that what we call hip bursitis often isn’t just an isolated bursitis at all – it frequently involves tendinopathy of the gluteal tendons (gluteus medius/minimus) and other soft-tissue changes around the hip. That’s why many experts today use the broader term Greater Trochanteric Pain Syndrome (GTPS), which encompasses trochanteric bursitis and related conditions like gluteal tendinitis and external “snapping hip” syndrome. In other words, the pain in your outer hip is usually the result of a combination of bursal irritation and strain or tears in nearby tendons, rather than bursitis alone in isolation. Knowing this helps guide better treatment – we need to address the underlying tendon/muscle issues, not just the inflamed bursa.
Hip bursitis can affect anyone but is especially common in women in their 40s, 50s, and 60s. It’s also frequently seen in runners and athletes (due to overuse) and people with hip arthritis or lower back problems. Overall, GTPS (the broader syndrome including hip bursitis) is fairly common – one study noted it may affect around 1.8 per 1,000 adults in primary care, and up to 15-20% of older adults (especially women) report lateral hip pain from this condition.
Hip bursitis often develops from a mix of repetitive strain, muscle imbalances, and biomechanical issues. Anything that puts extra friction or pressure on the bursa can trigger inflammation. Common causes and contributing factors include:
Overuse or Repetitive Motion: Activities like running, climbing stairs, cycling, or standing on one leg for long periods can overwork the hip abductors and irritate the bursa. Sudden increases in activity (like starting a new exercise regimen) or training on uneven surfaces can also overload the lateral hip.
Trauma or Pressure: A direct fall onto the side of your hip or habitually lying on one side can injure the bursa. Prolonged pressure (e.g. sitting cross-legged or with poor posture) can compress the bursa and tendons.
Muscle Weakness & Imbalance: Weak gluteal muscles (hip abductors) are a major contributor. If the glutes aren’t doing their job stabilizing the pelvis, other structures (like the IT band or TFL muscle) compensate and rub over the bursa. Research shows hip abductor weakness and loss of pelvic control lead to higher compressive forces on the gluteal tendons and bursa. Tight iliotibial band or hip flexors can further aggravate this by increasing friction over the trochanter.
Underlying Conditions: Differences in leg length, hip osteoarthritis, low back pain, or foot/knee problems can alter your gait and put abnormal stress on the hip. Inflammatory diseases like rheumatoid arthritis or gout can also predispose the bursa to flare up.
Old Injuries or Surgeries: Sometimes the root cause isn’t even in the hip. As Unpain Clinic founder Uran Berisha explains, an old injury or surgical scar can change your movement patterns and load your hip abnormally. For example, an ankle sprain or C-section scar years ago might cause subtle compensations in how you walk, eventually leading to hip bursitis pain.
Given these factors, it’s clear that hip bursitis rarely “just happens” out of the blue – it’s usually a warning sign of an underlying dysfunction. This also explains why the pain can persist or keep coming back if only the symptoms are treated. Simply resting or taking painkillers may calm the bursa temporarily, but if you go back to the same movements or if a muscle imbalance remains, the irritation returns. Think of bursitis as your body’s alarm: it will keep sounding until the true cause of friction is addressed.
For instance, cortisone injections often provide quick relief of bursitis pain, but many patients find the pain returns in a matter of weeks or months if they haven’t changed the mechanics that caused it. One clinical review noted that while up to 90% of patients improve with conservative treatments, recurrences are common and people often need multiple treatment rounds because the root issue wasn’t fixed. In short, hip bursitis pain persists when we chase symptoms instead of causes – the key is to correct the underlying problem (weak glutes, tight tissues, poor gait, etc.), not just reduce the inflammation. This is exactly why at Unpain Clinic we emphasize a whole-body assessment: your hip pain might actually be stemming from your lower back, core weakness, or an old surgery scar, and until that is addressed, relief may be temporary.
It’s encouraging to know that there’s solid scientific evidence on how to best treat hip bursitis and its related conditions. Here’s what current research and clinical studies tell us:
Gluteal Tendinopathy vs. “True” Bursitis: As mentioned, multiple imaging and histology studies show that trochanteric bursitis is often not the primary problem – in one ultrasound study, only about 20% of patients showed actual bursa inflammation, whereas nearly 50% had gluteal tendon degeneration (tendinosis) and ~30% had IT band thickening. In other words, most people with “hip bursitis” have underlying gluteus medius/minimus tendinopathy. This insight has shifted treatment towards strengthening and healing the tendons rather than focusing only on anti-inflammatory measures. It also explains why the term GTPS (greater trochanteric pain syndrome) is used: the pain syndrome often involves a combination of tendon and bursa pathology.
First-Line Treatment – Exercise Therapy: Exercise is considered a cornerstone of treatment. A 2024 systematic review and meta-analysis of randomized trials concluded that exercise should be strongly recommended as a first-line treatment for GTPS. In the long term, customized hip exercises (often focusing on hip abductor strengthening and functional movement training) led to modest reductions in pain and improvements in function, outperforming a “wait and see” approach. Notably, exercise was found to be superior to corticosteroid injections in producing meaningful global improvement over the long run. The take-home: physiotherapy exercises can yield lasting benefits, whereas injections, while useful, may have only transient effects. Other studies support exercise as well – for example, a trial by Mellor et al. (2018) found targeted loaded exercises improved pain and ability in gluteal tendinopathy patients over 8 weeks. In sum, consistent, progressive exercise (under professional guidance) can significantly help hip bursitis/GTPS. And importantly, no serious adverse effects were noted with exercise in these studies, making it a safe starting point.
Corticosteroid Injections – Quick Fix, Short Lived: Cortisone (steroid) injections into the trochanteric bursa have been a common treatment for decades. They often provide fast pain relief, usually within a few days to a week, by powerfully reducing inflammation. Research does back their short-term effectiveness: a 2023 RCT on knee pes anserine bursitis (a similar condition in the knee) found a single steroid shot significantly reduced pain at 1 and 8 weeks compared to placebo and even outperformed PRP (platelet-rich plasma) and shockwave therapy in the early weeks. However, the benefits may taper off – often by 3 months the effect diminishes. Recurrent flare-ups are common if the mechanical causes aren’t addressed. Additionally, repeated steroid injections carry risks; they can potentially weaken tendons or muscle tissue over time, and there’s a limit to how frequently you should get them. So, while a cortisone injection can be a valuable tool for severe pain (especially to “buy time” so you can do rehab exercises more comfortably), it’s generally not a standalone long-term solution. Clinical guidelines typically recommend limiting steroid shots (e.g. no more than 3 in a year at the same site) to avoid tissue damage.
Shockwave Therapy – Stimulating Healing: Extracorporeal Shockwave Therapy (ESWT) is a newer, non-invasive modality showing promise for chronic hip bursitis and gluteal tendinopathies. Shockwave involves high-energy sound waves delivered to the injured area, which stimulate a healing response in the tissues. Several studies have investigated ESWT for GTPS. A 2024 meta-analysis in JBJS Reviews (Rhim et al.) analyzed 8 RCTs and found that 3 weekly shockwave sessions significantly reduced hip pain at 2–4 months compared to other conservative treatments. Patients who received shockwave had lower pain scores and better hip function in the medium term. By 6 months, functional scores were improved in the shockwave groups (though not always beyond the minimal clinically important difference). Interestingly, the meta-analysis noted that focused shockwave (a more precise, deeper form of ESWT) provided greater pain reduction than radial shockwave. Overall, it concluded that ESWT offers effective short-term pain relief for GTPS, especially when using focused shockwave, and can be a useful alternative or complement to injections and exercise. The main caution was that many of the RCTs had high risk of bias, so results should be interpreted with care until more high-quality research is available.
Other literature supports shockwave as well. An earlier systematic review noted that low-energy shockwave was superior to other non-operative treatments in some comparative studies for trochanteric bursitis. And at Unpain Clinic, we’ve observed excellent outcomes by integrating shockwave into treatment plans – often seeing patients who failed to improve with rest or injections finally get relief when shockwave is applied to stimulate tendon healing and reduce scar tissue. In fact, Unpain Clinic reports some of their “best (and fastest) recoveries” in GTPS patients have come with shockwave therapy in the mix. One study they cite showed about 86.8% of patients had improvement at 2-month follow-up when focused shockwave was combined with an exercise program. Shockwave’s big advantage is that rather than just masking pain, it aims to repair tissue – by increasing blood flow, encouraging collagen regeneration, and breaking up dysfunctional scar tissue adhesions. This may lead to more durable long-term results. In some comparisons, shockwave has produced results that “hold up better over the long term” than steroid injections or traditional therapy.
Other Therapies: There is emerging interest in treatments like platelet-rich plasma (PRP) injections for gluteal tendinopathy, but trials so far are mixed. Some patients respond to PRP, but it can take weeks to months to see effect, and as mentioned, at least one RCT found PRP was not as effective as steroid at 8-week follow-up for bursitis. NSAIDs (anti-inflammatory medications) are commonly used to reduce pain in acute bursitis, and they can help manage inflammation in the short term, though they don’t address the mechanical issues. Physical therapy modalities such as ultrasound, low-level laser therapy, or TENS can provide adjunctive relief for some patients (these may help with local circulation and pain modulation). Hands-on manual therapy and stretching can alleviate muscle tightness contributing to bursitis. The main point is that no single treatment is a magic bullet for everyone – often a combined approach works best. For example, one network meta-analysis found that a regimen of exercise + shockwave together yielded significant pain reduction, highlighting that combining regenerative therapy with strengthening is beneficial.
How long does hip bursitis last? The course of GTPS varies. If addressed early with proper rest and rehab, many cases improve within a few weeks to a few months. One source suggests that with consistent physical therapy and home exercise, patients often see symptom improvement in about 3–6 weeks. However, without appropriate treatment, trochanteric pain can linger for many months or even become chronic over years. In fact, the Unpain Clinic team notes that untreated GTPS can turn into a long-term issue, whereas targeted treatment can cure it or significantly reduce the pain in most people. The key is fixing the underlying causes; if that’s done, you should expect steady improvements over a matter of weeks as strength returns and inflammation subsides. On the flip side, persistent bursitis that isn’t improving after 6+ months may indicate either a misdiagnosis (e.g. a tear that needs different management) or simply that the root cause hasn’t been fully corrected yet.
At Unpain Clinic, the philosophy is “don’t just ask where it hurts – find out why it hurts.” Treating hip bursitis effectively means looking beyond the inflamed bursa and addressing the whole person. When you come in with lateral hip pain, our clinicians conduct a comprehensive assessment head-to-toe, examining your gait, posture, muscle strengths and imbalances, and even past injury history. This whole-body approach ensures we catch any hidden factors (like a weak glute on the opposite side, or a stiff ankle below) that might be contributing to your hip pain. Based on the findings, we craft a personalized treatment plan. Here are some of the key modalities and therapies we utilize for hip bursitis/GTPS:
Extracorporeal Shockwave Therapy (ESWT): Shockwave is often our first-line tool for chronic bursitis or gluteal tendon issues. By delivering focused acoustic waves to the injury site, shockwave therapy jump-starts the healing process. It increases local blood circulation, stimulates your cells to produce collagen, and breaks up adhesions or calcifications. Essentially, it helps rebuild and “reset” the degenerated tendon tissue that’s often at the heart of GTPS. Unlike a cortisone shot that just reduces inflammation, shockwave aims to fix the problem by strengthening your body’s repair response. Many patients feel some relief even after 1-2 sessions (likely from pain-modulation effects), but a typical course is about 3-5 sessions for lasting improvement. Studies have shown high success rates with three weekly sessions as noted earlier. At Unpain Clinic, we use advanced shockwave devices (including True Shockwave™, which are focused shockwaves that penetrate deeper than standard radial waves) to ensure we reach the affected tendons effectively. We’ve seen remarkable cases where clients who suffered hip pain for years finally found relief after shockwave helped heal an old tendon injury that was never addressed. (All of our physiotherapists and chiropractors are trained shockwave therapists, so you’re in skilled hands when getting this therapy.)
EMTT (Extracorporeal Magnetotransduction Therapy): This is a cutting-edge modality often used alongside shockwave as a complementary treatment. EMTT involves a high-powered pulsing electromagnetic field applied to the painful area. You typically don’t feel anything but a slight tapping or warmth; there’s no pressure. What does it do? EMTT helps reduce inflammation and modulate pain signals at a cellular level – it’s been likened to an MRI-strength magnet that pulses rapidly. By calming irritated nerves and promoting an anti-inflammatory effect in the tissues, EMTT can accelerate recovery. We often pair EMTT with shockwave in the same session – while shockwave provides a mechanical stimulus to promote tissue regeneration, EMTT provides an electromagnetic stimulus that penetrates the entire hip region to “quiet down” inflammation. This one-two punch can significantly speed up pain relief for bursitis and tendinopathies, based on both emerging research and our clinical experience.
Neuromodulation and Therapeutic Laser: For some patients, especially if nerve irritation is involved (for example, if bursitis pain has caused muscles to spasm or nerves to become hypersensitive), we may use gentle neuromodulation techniques. This could include TENS (transcutaneous electrical nerve stimulation) for pain relief or microcurrent therapy to promote healing. Low-level laser therapy (cold laser) is another non-invasive option to reduce inflammation and encourage tissue repair in the hip. These modalities are painless and can be a helpful adjunct to reduce pain in acute flares, making it easier for you to perform your exercises and daily activities comfortably.
Manual Therapy (Hands-On Treatment): Our physiotherapists and massage therapists often incorporate manual techniques to address the soft-tissue and joint aspects of your hip problem. This might involve myofascial release massage to the tensor fasciae latae (TFL) or IT band, Active Release Techniques (ART) or instrument-assisted scraping (like Graston) to break down adhesions, and gentle joint mobilizations to improve hip mobility. If we detect a lot of muscle tightness (common in bursitis patients – e.g. tight hip flexors, hamstrings, or a very taut IT band), targeted massage and stretching can relieve that tension and take pressure off the bursa. We are careful, however, with directly pressing on the highly inflamed bursa or tendon if it’s extremely sore – our therapists know to avoid aggravating it while still treating the surrounding tissues. Dry needling or acupuncture is another manual technique we use: inserting fine needles into trigger points in the glutes or TFL can release muscle knots and alleviate referred pain around the hip.
Targeted Exercise Therapy: Exercise isn’t just homework – it’s a key part of treatment at Unpain Clinic, and we integrate it right from the start. Based on your assessment, we prescribe specific therapeutic exercises to strengthen weak muscles (often the gluteus medius/minimus, as well as core and thigh muscles) and to stretch or mobilize tight structures (like hip rotators or IT band). For example, many hip bursitis patients benefit from gluteus medius strengthening (like side-lying leg raises or band walks) and core stabilization exercises, combined with gentle stretches for the piriformis, hip flexors, and lateral thigh. Research clearly supports exercise for improving GTPS outcomes, and we tailor the program to your level and pain tolerance. Early on, isometric exercises might be used if you have a lot of pain (since isometrics can reduce pain by gently activating the muscle without movement). As you improve, we progress to isotonic and functional exercises (like controlled single-leg stands, step-ups, etc.) to rebuild your hip’s strength and endurance. The goal is to correct the faulty biomechanics – retraining those glutes and other stabilizers so that your hip can handle daily stresses without the bursa flaring up.
Education and Activity Modification: A vital component of care is teaching you how to take care of your hip in daily life. Our clinicians will coach you on simple modifications to reduce stress on the hip: for instance, avoiding crossing your legs when sitting, and placing a pillow between your knees when sleeping on your side (to prevent compressing the bursa). We’ll show you better ways to climb stairs or get out of a car using your stronger leg first, etc., so you don’t aggravate the condition. If you’re a runner or athlete, we may temporarily modify your training (e.g. switch to pool running or cycling for cardio) to maintain fitness while unloading the hip. The motto is “keep moving, but do it smartly” – indeed, staying gently active is often better for bursitis than complete rest. We encourage gentle, consistent activity as tolerated (short walks on flat ground, light exercises) because it helps with circulation and prevents stiffness, whereas prolonged immobilization can actually delay recovery. You’ll also learn pain management techniques like using ice on the hip after activity to ease inflammation (10 minutes of ice can soothe a flare-up) and when to apply heat (often helpful for tight muscles, but not on an already inflamed bursa). By empowering you with knowledge, we aim to make you an active participant in your healing – which builds confidence and better long-term results.
By combining these therapies – shockwave to stimulate healing, EMTT to calm inflammation, manual therapy to address soft-tissue restrictions, and exercise to fix the imbalances – we tackle hip bursitis from every angle. This multimodal approach is how we help even chronic sufferers break the cycle of “flare-up after flare-up.” For example, we might do shockwave on the gluteal tendon attachments and an old surgical scar tissue (to regenerate tissue), perform some myofascial release on a tight IT band, apply EMTT to the whole hip for inflammation, then reinforce it all with supervised glute activation exercises. Rather than just focusing on the point of pain, we treat the whole kinetic chain – perhaps releasing a stiff lower back or adjusting foot mechanics if needed – because the hip doesn’t function in isolation. This holistic strategy is what often allows patients to finally heal for the long term instead of just getting temporary relief. And importantly, we avoid unnecessary interventions – surgery for hip bursitis is very rarely needed, and only considered in extreme cases like a full tendon tear or failure of all conservative measures. Our goal is to resolve your pain non-invasively and get you back to living without limitations.
Meet Jane: Jane is a 55-year-old avid walker who came to Unpain Clinic with 18 months of hip pain. She described a constant ache on the outside of her right hip that made it hard to sleep (she couldn’t lie on that side) and limited her beloved evening walks. She had been told by her family doctor it was “hip bursitis” and had tried rest, ice, and even a steroid injection. The cortisone shot helped for about one month, but then the pain crept back, worse whenever she attempted a longer walk or had to climb stairs frequently. Frustrated, Jane feared she might need surgery or simply have to live with the pain.
During her initial assessment at Unpain Clinic, our therapist took a thorough history and noted Jane had a C-section scar from decades ago and a past ankle sprain on the left side. On examination, Jane’s right gluteus medius was very weak, and her pelvis dropped on that side when standing on one leg (a positive Trendelenburg sign). We also found an adhered scar on her lower abdomen (from the C-section) that was limiting core muscle engagement. Our hypothesis was that the old scar and left ankle issue led to years of subtle compensation in gait – overloading the right hip. The diagnosis was consistent with Greater Trochanteric Pain Syndrome: a mix of gluteal tendinopathy and trochanteric bursitis caused by these imbalances.
Treatment Plan: We started with focused shockwave therapy once a week, targeting two key areas: the right gluteus medius tendon insertion at the greater trochanter (to stimulate tendon healing) and the thickened C-section scar tissue in her abdomen (to improve its mobility). As we applied shockwave to the scar, Jane was surprised that we weren’t treating just her hip – but as we explained, that scar was likely altering her hip mechanics. We also used EMTT over her lateral hip to reduce inflammation in the bursa and surrounding tissues. After the first session, Jane noted a mild soreness but also a feeling of “looser movement” in her hip.
In subsequent visits, our therapist performed manual myofascial release on Jane’s iliotibial band and tensor fasciae latae, which were tight and tender. We taught her some gentle stretching exercises for those areas to do at home. The cornerstone of Jane’s rehab was exercise therapy: we began with isometric side-lying hip abductions (to gently wake up the glutes without pain) and core exercises to re-engage her lower abs. Within 2-3 weeks, Jane progressed to more challenging moves like clamshells with a band and single-leg balance drills. Each session, she improved – her hip pain during walking dropped from 7/10 to 3/10 after about 3 weeks.
Outcome: After 5 sessions over about 6 weeks, Jane’s outer hip pain had dramatically reduced. She was now walking 30+ minutes with minimal discomfort. More importantly, she understood why she had been hurting and how to prevent it: she continued doing her glute strengthening and made adjustments like using a pillow between her knees at night and avoiding crossing her legs when sitting. By addressing the hidden contributors (her core weakness from the scar and her left ankle stability), along with treating the hip locally, we achieved a lasting result. Jane did not need surgery – or another injection. At her final follow-up, she exclaimed that she “finally feels normal again” and is back to enjoying her evening walks without fear of that sharp bursitis pain. Her story is a great example of how a comprehensive approach can resolve hip bursitis even when it’s been lingering for a long time.
(Individual results vary, of course. But like Jane, many patients who “tried everything” find that a fresh approach targeting the true cause can lead to relief when nothing else worked. It’s about finding the why.)
While professional treatment is important, there’s a lot you can do on your own to help heal your hip bursitis (and prevent flare-ups). Here are some simple and safe at-home tips and exercises to support your recovery:
Activity Modification: Avoid movements that clearly aggravate your hip. Common culprits to temporarily steer clear of include high-impact activities (like running or jumping) and deep squats or lunges with heavy weight, as these can compress the hip structures excessively. If an activity causes sharp pain, scale it back or substitute it (for example, swap jogging for brisk walking or pool exercises for a couple of weeks). However, complete rest isn’t advised – you still want to keep the joint moving gently. Try low-impact activities like cycling on a stationary bike (low resistance) or swimming, which can maintain fitness without pounding your hips. Walking on flat ground is generally okay and even beneficial; just avoid steep hills or uneven trails during recovery. Listen to your body’s signals – a little discomfort during exercise is okay, but pain that’s worsening is a sign to back off.
Healing Exercises: Incorporate some gentle hip stretches and strengthening exercises into your daily routine. Aim for pain-free exercises that improve flexibility and activate the glutes:
Piriformis/Glute Stretch: Lying on your back, cross the affected leg over the other and gently pull your knee toward the opposite shoulder. Hold ~20–30 seconds. This stretch targets deep hip rotator muscles and can ease tension in the buttock.
IT Band Stretch: Stand and cross the affected leg behind the other leg, then lean your upper body away from the affected side – you should feel a stretch along the outer hip/thigh. Hold 20–30 seconds. This helps reduce tightness in the band of tissue that can rub the bursa.
Hamstring Stretch: Lie on your back with one leg straight up (or propped in a doorway) and gently stretch the back of your thigh. Tight hamstrings can alter your gait and put more stress on the hips, so keeping them flexible is useful.
Bridging: Lie on your back, knees bent, and lift your hips off the floor by squeezing your glutes. Hold 2 seconds, lower down slowly. Do 10 reps. Bridges strengthen the glute max and hamstrings to support the hip.
Side-Lying Leg Raises: Lie on your side (painful side up) and perform gentle leg raises (abduction). Keep the leg straight and lead with your heel. Do 10–15 reps. You can also do this standing (holding a chair for balance) – lift the leg out to the side. This targets the gluteus medius muscle which is crucial for hip stability.
Clamshells: Lie on the painless side with knees bent and feet together. Keeping your feet touching, lift the top knee (open like a clamshell) without rolling your body back. This isolates the lateral hip muscles. Aim for 10–15 reps.
Perform these exercises in a slow, controlled manner. It’s often recommended to do them 1–2 times daily in small sets (rather than a marathon session once a week). Consistency is key – as studies show, a regular home exercise program can improve trochanteric bursitis symptoms in just a matter of weeks for many patients. Just avoid any exercise that causes sharp pain; you might need to modify the range of motion or hold off until inflammation subsides. Over time, as your hip gets stronger, you can increase repetitions or add light resistance bands as tolerated.
Posture and Daily Habits: Little changes in how you sit, stand, and sleep can make a big difference in healing. Avoid crossing your legs when sitting, and try not to stand with one hip dropped (like the “sassy hip” pose) as that puts extra load on one side. When sleeping, it’s best to avoid lying directly on the affected hip until it’s healed. Sleep on your back or the opposite side – if on the opposite side, place a pillow between your knees to keep your hips aligned and reduce compression on the top hip. If you have to stand for long periods, shift your weight evenly and consider using a high stool to intermittently rest one foot (this can ease hip and back strain).
Ice and Pain Relief: For flare-ups of pain or after exercising, apply ice to the outer hip for 10–15 minutes. This can help decrease inflammation and numb pain. You can do this a few times a day, especially after any activity that irritates the hip. Just be sure to wrap the ice pack in a cloth to protect your skin. Over-the-counter anti-inflammatory medications (like ibuprofen or naproxen) can be used short-term if your doctor/pharmacist says it’s safe for you – they may help on particularly bad days by reducing swelling in the bursa. Topical anti-inflammatory gels are another option for localized relief without systemic side effects. Always follow medical guidance on medications. And remember, pain meds are there to make you comfortable enough to stay active and do your exercises – they’re not a cure by themselves.
Don’t Rush It: Healing takes time, so be patient with yourself. It’s tempting to want to “push through” the pain or return to sports quickly, but doing too much too soon can set you back. A common scenario is someone feeling a bit better after a week, then going for a long run and aggravating the bursitis again. Try to gradually increase your activity level over several weeks. If you’re unsure about a certain exercise or activity, err on the side of caution or ask your physiotherapist. The goal is steady progress without significant setbacks.
By following these at-home strategies and the plan from your physiotherapist, you’ll support your body’s natural healing processes. Most people find that a combination of consistent exercise, mindful movement, and basic self-care (ice, rest, stretching) leads to significant improvement in their hip bursitis symptoms. And if something isn’t working – for example, if you’re doing your exercises diligently but still in a lot of pain – make sure to follow up with your healthcare provider. Sometimes the program needs tweaking, or additional treatments are needed, and that’s okay. Recovering from hip bursitis is a journey, but with the right approach, you can get back to sleeping comfortably, walking freely, and living without that nagging hip pain.
Hip bursitis refers to inflammation of any bursa around the hip joint. In practice, most “hip bursitis” cases involve the trochanteric bursa on the outer side of the hip – so the term trochanteric bursitis is often used interchangeably. Trochanteric bursitis specifically means the bursa over the greater trochanter (the bony point of the hip) is inflamed. It causes pain on the outside of the hip and thigh, especially with pressure or movement. Nowadays, you may also hear the term Greater Trochanteric Pain Syndrome (GTPS). GTPS is essentially the same clinical syndrome as trochanteric bursitis – it includes pain in the lateral hip – but the term acknowledges that the pain can come from multiple structures (bursa, tendons, muscles) and not only the bursa. In summary, hip bursitis and trochanteric bursitis usually refer to the same painful hip condition; GTPS is a broader label for that pain, which often involves bursitis plus tendon issues around the hip.
It varies from person to person. Acute hip bursitis (for example, after a minor injury or overuse episode) can settle down in a matter of weeks with proper rest and treatment. In fact, most flare-ups start improving within 4–8 weeks with conservative care like stretching, activity modification, and anti-inflammatories. Many people get significant relief in about 6 weeks of consistent rehab exercises. However, if the underlying causes aren’t addressed, bursitis can become chronic. Without treatment, GTPS can last for many months or even years. Some patients experience on-and-off lateral hip pain for a long time because they return to aggravating activities prematurely or they never strengthened the weak muscles contributing to the issue. The good news is, with a tailored treatment plan (physiotherapy exercises, possibly shockwave therapy, etc.), even chronic hip bursitis can greatly improve. Every case is different, but if you’ve been dealing with hip bursitis for more than 2–3 months, it’s a sign to seek professional help. With the right approach, you should see improvement in a matter of weeks and be on track to recovery rather than suffering indefinitely. Keep in mind factors like age, general health, and activity level can also affect healing time – but the key determinant is whether the root cause is fixed. Once that’s done, relief usually follows fairly quickly.
While recovering from hip bursitis, you’ll want to avoid exercises or movements that put excessive stress on the outer hip or cause sharp pain. Some examples:
High-impact activities: Running, jumping, or high-intensity aerobics can aggravate the bursa due to repetitive jarring. These are best paused in the early stages of recovery.
Deep squats or lunges with heavy weights: These movements involve deep flexion and can compress the hip joint and surrounding bursae. If done too soon or with poor form, they may worsen inflammation. It’s best to hold off on heavy squats/lunges until your hip is stronger and pain-free.
Side-lying leg lifts with ankle weights (if painful): While clam shells and leg lifts are often great rehab exercises, doing them with too much weight or improper form can irritate an already sore hip. Always start without weight and see how you feel.
Any exercise that reproduces sharp lateral hip pain: Pain is your guide. If a certain stretch or exercise consistently causes outer hip pain, stop doing it and consult your physio about modifying it.
Prolonged stair climbing or hill training: Going up lots of stairs or running hills increases the load on the gluteal tendons and bursa. Temporarily avoid strenuous hill/stair workouts until healed.
Remember, these avoidance guidelines are usually temporary. As your hip heals and strengthens, you can gradually reintroduce many activities. For instance, runners can often return to running (with graded increases) once pain subsides and stability improves. The goal is to avoid aggravation during the healing phase. In the meantime, focus on low-impact cardio (cycling, swimming) and the rehab exercises given by your physiotherapist – those will help you recover faster so you can get back to the exercises you enjoy safely.
Gentle walking on flat surfaces is generally good for hip bursitis, whereas very long or strenuous walks might aggravate it – it really depends on intensity. Walking is a natural movement that keeps your joints mobile and muscles active without high impact. If your bursitis is mild to moderate, short walks (10-20 minutes) on level ground can promote blood flow and prevent stiffness, which is beneficial. Many patients are encouraged to continue easy walking as tolerated, because complete inactivity can lead to muscle weakening. That said, listen to your body. If a 30-minute walk significantly increases your hip pain, you may need to cut back on duration or speed for now. Avoid steep hills or uneven terrain during recovery, as those can increase the load and potentially irritate the bursa. Using supportive footwear with good cushioning can also reduce stress on the hips while walking. As a rule of thumb: walking is good as long as it’s not increasing your pain. Start with shorter distances and gradually build up. If even short walks hurt, then rest a bit more and focus on rehab exercises first. Often, as your treatment progresses (and you strengthen your glutes and improve mechanics), walking tolerance improves. In summary, walking in moderation is usually safe and even helpful for hip bursitis, but avoid overdoing it. If unsure, consult your physiotherapist about a suitable walking routine – they can guide you on how much is appropriate at each stage of healing.
We understand the desire to recover fast – hip bursitis can really cramp your lifestyle! While there’s no magical overnight cure, following a comprehensive treatment plan can greatly speed up your recovery. Here are some tips for faster healing:
Address the Cause: The quickest way to heal is to fix the root problem. Get a proper assessment to determine why you developed bursitis (e.g. weak glutes, tight IT band, etc.). By targeting those issues with the right exercises or treatments, you’ll make far more progress than just resting or taking painkillers.
Start Physio Early: Don’t wait weeks hoping it will go away. Starting physiotherapy early can shorten the duration of bursitis. As research shows, exercise therapy improves outcomes in GTPS. A physio can also use therapies like ultrasound or taping in the acute phase to help you get over the hump.
Use Anti-inflammatory Measures: In the initial couple of weeks, consistent icing (15 minutes, 2-3 times a day) and possibly a short course of NSAIDs (if appropriate for you) can reduce swelling and pain, creating a window for healing. Reducing active inflammation gives your body a head start.
Consider Advanced Therapies: If your bursitis is stubborn or you want to be proactive, treatments like shockwave therapy can accelerate tissue healing by stimulating a repair response. Some clinics (like Unpain Clinic) also offer EMTT and laser which may expedite anti-inflammatory effects. These can be added to standard care to potentially speed up recovery.
Stay Consistent: Doing your home exercises daily (or as prescribed) is crucial. Consistency – even with small efforts each day – often leads to quicker improvement than doing a lot only occasionally. It’s the difference between slowly filling a bucket versus trying to dump a whole gallon at once.
Avoid Re-aggravation: Healing quickly also means not sabotaging yourself. So temporarily avoid the high-impact or high-stress activities we discussed. It’s hard to heal if you keep picking at the wound, so to speak. Use that discipline now, and you’ll get back to full activities sooner.
Nutrition and Rest: Don’t overlook basic healing fundamentals. Eating a balanced diet (with enough protein for tissue repair) and getting good sleep will help your body recover faster. Hydration is important too for tissue health.
Everyone’s timeline is different, but by taking an active role in your treatment and following professional guidance, you can significantly shorten the lifespan of hip bursitis symptoms. Many patients who adhere to their program find that they feel substantially better in just a few weeks. Remember that “fast” healing still means gradual improvement – celebrate small progress (like being able to climb stairs with less pain) as signs you’re on the right track. If you’re ever unsure if you’re doing enough or too much, stay in touch with your care provider. With the right approach, you’ll be back to your normal activities as quickly and safely as possible.
Surgery is rarely needed for hip bursitis. The vast majority of cases resolve with conservative (non-surgical) treatments like those we’ve discussed. Surgical intervention for trochanteric bursitis or GTPS is considered a last resort, only for severe and refractory cases. For example, if someone had a complete tear of the gluteus medius tendon (which is uncommon, but can happen in traumatic cases or long-standing degeneration), surgical repair might be needed – but that’s not really “bursitis” anymore, it’s a tendon rupture. In chronic bursitis that simply doesn’t improve despite exhaustive non-surgical treatment, some orthopaedic surgeons have performed procedures like bursectomy (removing the bursa) or IT band release. However, those cases are exceptions. One review noted that surgical outcomes can be good for those rare recalcitrant cases, but importantly, all surgical techniques were found superior to corticosteroid injections and physical therapy in severe cases – implying that by the time surgery is done, the condition was very advanced. Again, this is not typical. Most people do not require surgery and can recover fully with proper physio, possibly injections, and other modalities. If your pain isn’t improving over 6–12 months and imaging shows significant structural issues, your doctor might refer you to a specialist to discuss options. But rest assured, at clinics like Unpain Clinic we focus on non-invasive, root-cause treatments – and we find that even tough cases of hip bursitis get better without any operation. Always consult an orthopedic specialist if you’re worried, but surgery is truly a last step when all else fails, and in our experience, we almost never need to go there for bursitis.
In most places (including here in Edmonton, Alberta), you do not need a doctor’s referral to see a physiotherapist or chiropractor for hip bursitis. These professionals are primary healthcare providers, which means you can book an appointment with them directly. At Unpain Clinic, you can self-refer – just call or book online for an initial assessment, no referral needed. However, one thing to note is insurance/benefits requirements: some extended health insurance plans require a physician’s referral for reimbursement of physio or chiro services. This doesn’t mean you can’t see the therapist, just that the insurance might want a doctor’s note on file. It’s always a good idea to check your benefits plan. But from a care perspective, you can come straight to us. In fact, early physio intervention is often beneficial, and you don’t have to wait to see a family doctor first. We do, of course, work closely with physicians – if during our assessment we feel something needs a doctor’s evaluation (like suspicion of a fracture or other condition), we will refer you on and even communicate our findings to your doctor. Collaboration is key. But bottom line: you can directly see a physiotherapist for your hip pain. No red tape. Just reach out and we’ll help you get started on treatment right away.
Hip bursitis may be common, but it’s also very treatable. By identifying the true causes of your hip pain – whether it’s weak glutes, an old injury, or daily habits – you can take targeted steps to heal. Modern research and our clinical experience agree on this: a combination of therapies, including exercise, possibly shockwave therapy, and smart lifestyle modifications, can reduce inflammation, strengthen your hip, and end the cycle of recurring bursitis pain. The journey to recovery might require patience and effort, but the payoff is regaining your mobility and comfort. Imagine sleeping through the night without hip pain or walking upstairs without a wince – it is achievable with the right approach. If you’ve been struggling with hip bursitis and nothing seems to give lasting relief, consider getting a comprehensive assessment. Often, the answer lies in treating the whole problem, not just the sore spot. Don’t settle for “pain management” when you can aim for pain resolution.
In our warm, professional, and evidence-guided manner, we invite you to take the next step toward living pain-free. Recovery is a team effort, and with you as the most important member of the team, we’re ready to help you conquer that hip pain for good. Now, as you’re armed with knowledge about hip bursitis, it might be time to act on it – to get personalized care and finally get back to the activities you love.
Book Your Initial Assessment NowAt Unpain Clinic, we don’t just ask “Where does it hurt?” — we uncover “Why does it hurt?”
If you’ve been frustrated by the cycle of “try everything, feel nothing,” this assessment is for you. We take a whole-body approach so you leave with clarity, not more questions.
✅ What’s Included
Comprehensive history & goal setting
Orthopedic & muscle testing (head-to-toe)
Motion analysis
Imaging decisions (if needed)
Pain pattern mapping
Personalized treatment roadmap
Benefit guidance
🕑 Important Details
60 minutes, assessment only
No treatment in this visit
👩⚕️ Who You’ll See
A licensed Registered Physiotherapist or Chiropractor
🔜 What Happens Next
If you’re a fit, we schedule your first treatment and start executing your plan.
🌟 Why Choose Unpain Clinic
Whole-body assessment, not symptom-chasing
Root-cause focus, not temporary relief
Non-invasive where possible
No long-term upsells — just honest, effective care
🎯 Outcome
You’ll walk out knowing:
What’s wrong
Why it hurts
The fastest path to fix it
Author: Uran Berisha, BSc PT, RMT, Shockwave Expert
1. Berisha U. Hip Pain Relief – The Hidden Link Between Your Hips and the Rest of Your Body. Unpain Clinic Podcast Transcript. (Key insight: Sedentary lifestyle and old injuries lead to compensations causing bursitis; treating root causes and using shockwave yields long-term relief).
2. Unpain Clinic. Unlocking the Hidden Power of Your Hip Joints: Why Your Hips are the Body’s Transmission and How to Keep Them Healthy. Unpain Clinic Blog, Dec 9, 2024. (Noting that outer hip pain is often trochanteric bursitis, common in people who sit a lot, and that shockwave therapy has shown incredible results for greater trochanteric bursitis by relieving pain and inflammation).
3. Yagci HÇ, Yagci İ, Bağcıer F. Comparison of shock wave therapy and corticosteroid injection in the treatment of greater trochanteric pain syndrome: A single-blind, randomized study. Turk J PhysMed Rehab. 2023;69(2):180-187. (Found both shockwave and steroid injection effective for GTPS at 3 weeks and 3 months, with no significant difference; also highlights that imaging shows only ~20% had true bursa inflammation while ~50% had gluteal tendinosis, emphasizing tendinopathy as the main issue).
4. Rhim HC, Shin J, et al. Extracorporeal Shockwave Therapy for Greater Trochanteric Pain Syndrome: A Systematic Review with Meta-Analysis of RCTs. JBJS Rev. 2024;12(8):e24.00091. (Meta-analysis of 8 trials, showing 3 sessions of ESWT led to significantly lower pain at 2–4 months and improved function at 6 months vs other treatments; focused ESWT was more effective than radial; suggests ESWT as a useful alternative to steroid injections, albeit with study bias noted).
5. Kjeldsen T, et al. Exercise vs. Control or Other Treatments in Greater Trochanteric Pain Syndrome: Systematic Review & Meta-analysis. Physiotherapy. 2024;123:69-80. (Supports exercise as a first-line treatment for GTPS; exercise provided slight pain reduction and function improvement long-term, and was superior to corticosteroid injection in achieving meaningful global improvement for patients).
6. Lustenberger DP, et al. Efficacy of Treatment of Trochanteric Bursitis: A Systematic Review. Clin J Sport Med. 2011. (Found traditional conservative treatments helped most patients; shockwave therapy was a good alternative modality; noted a >90% cure rate with conservative measures, but also high recurrence rates if underlying issues persist, highlighting need for comprehensive care).
7. Cleveland Clinic. Trochanteric Bursitis – Symptoms, Causes & Treatments. (Patient info resource; notes that trochanteric bursitis usually improves within a few weeks to months with proper rest and treatment, but can recur if the cause isn’t addressed).
8. OrthoArkansas. Hip Bursitis: Causes, Symptoms & Easy Relief Tips – FAQ Section. (Orthopedic clinic blog; provides practical FAQ answers, e.g., most hip bursitis flare-ups settle in 4–8 weeks with rest and stretching, and gentle walking is generally okay while recovering).
9. Bone & Joint Clinic. Effective Exercises for Hip Bursitis. Dec 2025. (Outlines home exercises and stretches for trochanteric bursitis and advises avoiding certain movements; mentions many patients improve in 3–6 weeks with consistent physio and exercise).
10. Lewis CL, Harmon KG. Greater Trochanteric Pain Syndrome: A Narrative Review. PM&R. 2019. (Background on GTPS, emphasizing gluteal tendinopathy as primary driver rather than isolated bursitis).
11. Unpain Clinic. Shockwave Therapy for Greater Trochanteric Pain Syndrome. Unpain Clinic All-Treatments Archive. (Comprehensive guide on GTPS; confirms incidence ~1.8/1000, causes like gluteal tendinopathy, and lists Unpain’s preferred treatments including shockwave, exercise, myofascial release. Also provides FAQs, noting that without treatment GTPS can become chronic, and that shockwave + exercise yields excellent outcomes in studies).
12. Unpain Clinic – Uran Berisha (Podcast/Blog). Why Traditional Hip Pain Treatments Fail – Podcast Transcript. (Highlights that cortisone injections and symptom-focused treatments give temporary relief but don’t fix underlying dysfunction, leading to recurring pain; reinforces the need to treat root causes for true healing).
13.Unpain Clinic – Knee Bursitis Blog. Knee Bursitis Treatment: Symptoms, Exercises & Fast Pain Relief. Dec 2025. (Provided insight applicable to hip bursitis: pain persists if underlying cause isn’t addressed; steroid injections give short-term relief but are a quick fix and not curative, and repeated injections have downsides like tendon weakening).
