Hip Bursitis is a condition associated with pain and discomfort around the hip area. People who suffer from the condition find it difficult to bend, walk, or navigate stairs. One of the causes of this condition is the inflammation of the bursa—which are fluid-filled sacs that offer a cushion between soft tissues, skin and bones. 

A hip is a major joint in the body which enhances flexibility and body movements. A certain cadre of individuals like gardeners, athletes, or active adults who walk or cycle regularly are more susceptible to this condition. 

Let’s look at some key tips to help you manage Hip Bursitis. 

1. Weight Loss and Management 

The bursa in the hip joint supports the weight of the upper body; excess weight exerts extra stress to the hip joint leading to inflammation. Its, therefore, recommended checking your weight to prevent and manage hip Bursitis.  

Some of the weight management tips you can use are: – 

  • Observing the diet

    Depending on the severity of hip bursitis, your doctor may recommend a hip surgery—weight loss is a safer, non-invasive, and an affordable alternative. You can take measures such as reducing the food portions, taking fruits, eating healthy snacks and cutting down on food with excess starch. 

  • Exercises

    The hip is experiencing some pain; therefore, its recommended to use exercises that will not worsen the inflammation. Swimming, for example, is a great body work out and is also gentle to the hip. 

You can also do light running or walking for long distances. 

Exercise does not work for everyone, though; underweight people are encouraged to gain some weight as part of hip bursitis management. Also, look for an exercise that works best for your body and condition. 

2. Enhancing your Rest 

The inflammation in the hip bursa can aggravate if you continue with normal activities. Its, therefore, advised taking a break from strenuous activities to give the hip some time to heal. 

Some people require walking aides like crushes to reduce the pressure exerted on the hip. Also, it’s advisable to use a good resting area, comfortable mattress, sofa set, or chair. 

3. Physical Therapy 

Unlike exercises, physical therapy is used to condition and train the affected hip area. The therapy enhances the healing process by strengthening the affected muscles and easing the pain. 

Below are some of the recommended therapy actions you can take: 

  • Stretching

    Stretching the muscles of the affected hip can give you some relief from the pain. Kneel on the leg that experience pain and hold on something for balance. You should then tilt your pelvic muscle forward by tightening the gluteus muscle, repeat the process until you get some relief. 

  • Strengthen your Inner Thigh

    Place a hard pillow or an exercise ball at the inner part of the knees. You should then squeeze it repetitively for ten times, for progress do this exercise using three sets. 

  • Strengthen your Outer Thigh

    The muscles of outer thighs provide added support to the hip, thus the need to strengthen it. Lie on the pain-free leg and lift the affected leg to about six inches; hold that position for 2-3 seconds and lower it again. 

Repeat the process for ten times, conduct the exercise for three sets. 

4. Calm the Effects of Inflammation with Natural Remedies 

If you are experiencing persistent pain in the hip area, use ice or other natural remedies to reduce the pain and the inflammation. Wrap enough ice cubes using a towel or a piece of cloth and then place it on the hip joint. Use this remedy 4-5 times daily for about 10 to 15 minutes. 

5. Medical Treatment 

There are Over-The-Counter medications such as ibuprofen or naproxen that you may use to reduce inflammation. You can also take injections to relieve the symptoms on recommendation from a medical professional.  

The doctors can also apply a low-energy shock wave on the targeted area. The waves pass through the skin, causing healing on the hip. The method has been reported to have a tangible success rate. 

If all other management tactics do not yield fruit, surgery can be done to remove the bursa—when it is beyond repair. The procedure is similar to other operations done in the knee and elbow; it’s normally an outpatient procedure that does not require admission. 


Hip Bursitis causes pain and discomfort to the hip area. You can manage the inflammation and corresponding pain by taking ample rest, observing the weight levels, physical therapy, or by applying ice to reduce pain. 

You can also take over-the-counter inflammation-reducing medications like ibuprofen. Doctors can perform other treatment measures like low-energy shock waves or a surgical procedure.