How to Prevent Hip Bursitis: Exercises and More

Imagine coming home after work. You want to climb up stairs and go to the bedroom to change into something comfortable, and suddenly, you feel a sharp pain in your hip, followed by stiffness and discomfort that seems to intensify with each step.

What you originally thought was just soreness now feels much worse. Soon, it’s clear that this is no ordinary ache - it’s hip bursitis. As you sit down to rest, the question runs through your mind: Could I have done something to prevent this? First, you would have to learn how to prevent hip bursitis. Here are a few tips to help you out and a few things you have to know on the subject matter.

What Is Hip Bursitis? (Definition, Causes, Symptoms)

In order to prevent it, you have to understand what it is and why it happens.

Hip bursitis happens when the bursae, small fluid-filled sacs that cushion the hip bone become inflamed. This inflammation causes pain, stiffness, and sometimes swelling around the hip, making everyday movements uncomfortable. This is the quickest, simplest explanation and if you care about this topic, you should definitely read more about what is hip bursitis.

Typical hip bursitis causes are overuse, repetitive movements, or even prolonged pressure on the hip (like sitting for too long in a specific position). It can also develop from an injury or due to an underlying condition like arthritis.

Risk factors and causes of hip bursitis are:

• Overuse from repetitive activities

• Injury or trauma to the hip

• Poor posture or uneven walking patterns

• Pre-existing conditions like arthritis or gout
  

So, if you belong to any of these groups and start noticing symptoms, you should take the next step in diagnosing hip bursitis. Still, what are these symptoms?

Most commonly, the symptoms are:

• Pain on the outer side of the hip
• Stiffness around the hip joint
• Swelling or tenderness in the hip area
• Discomfort that worsens with movement or pressure
• Sharp pain during activities like walking, climbing stairs, or lying on the affected side
• Pain that might spread down the thigh or buttocks
  
• Difficulty with finding a comfortable position of sleep
• Difficulty with everyday movements, like getting up from a chair or bending over

If you experience one or more of these symptoms, you should go to a specialist and try to get a professional diagnosis.

How are specialists diagnosing hip bursitis?

When diagnosing hip bursitis, a healthcare professional will start with a history and physical examination. They’ll ask about your symptoms, how the pain started, and what activities make it worse. By pressing on specific areas of your hip, the doctor can pinpoint the source of the pain and determine if it’s related to the bursae.

In some cases, imaging tests like X-rays or MRIs are used to confirm the diagnosis. While X-rays won’t show inflammation in the bursae, they can rule out other issues like fractures or arthritis. MRIs are more detailed and can reveal soft tissue problems, such as inflammation in the bursae itself.

Another method of diagnosis is using corticosteroid injections directly into the bursa. If the injection provides immediate relief, it’s a strong indicator that the bursa is the problem. This technique is not only diagnostic but also therapeutic, as it helps reduce inflammation and provides pain relief during the diagnostic process.

Treatment for hip bursitis

So, how do you treat hip bursitis when it already occurs?

Generally speaking, there are four things you can do.

The first step in treating hip bursitis is often resting the affected area. Avoid activities that aggravate the pain, such as repetitive movements or pressure on the hip. Ice packs can help reduce inflammation, while gentle stretches and physical therapy exercises strengthen the muscles around the hip for better support and flexibility.

Over-the-counter pain relievers like ibuprofen or naproxen are commonly recommended to manage inflammation and reduce pain. These nonsteroidal anti-inflammatory drugs (NSAIDs) can help ease the discomfort, especially during flare-ups. In more severe cases, a doctor might suggest corticosteroid injections to provide stronger, faster-acting relief.

Another thing you can try is a low-energy shock wave therapy. This is a method that uses sound waves to target the inflamed area around the hip, helping reduce the pain and improve mobility. You see, it works by increasing blood flow and promoting healing without needing invasive surgery or medication.

Surgery is rarely needed for hip bursitis, but in cases where the condition doesn’t respond to other treatments, surgical intervention may be considered. The procedure, called a bursectomy, involves removing the inflamed bursa. This option is generally a last resort and is often followed by physical therapy to restore hip function.

Now that we have this sorted out, let’s learn how to prevent hip bursitis.

How can I stop recurring bursitis?

Preventing hip bursitis from returning starts with simple changes. Try to avoid sitting or standing in one position for too long and ensure proper posture when sitting, standing, or walking. Consider using cushioning if you sit for extended periods, and always warm up before physical activities.

Staying active with regular exercise can help prevent hip bursitis. Strengthening the muscles around your hips, especially your glutes, improves joint stability and reduces pressure on the bursa. Low-impact exercises like swimming, cycling, and yoga are great for maintaining mobility without stressing the joints.

To avoid triggering a recurrence, steer clear of high-impact activities like running or jumping, which put stress on the hip joints. Repetitive movements or exercises that twist the hip can also lead to flare-ups. Activities like heavy squats or lunges should be modified to avoid aggravating the area while still allowing you to stay active. In other words, you have to figure out which exercises to avoid with hip bursitis.

Moreover, wearing proper shoe orthotics or better footwear might help prevent recurring hip bursitis.

Wrap up

Learning how to prevent hip bursitis is all about figuring out how to alter your lifestyle. By making small adjustments to your daily routine, like incorporating stretches, practicing good posture, and avoiding overuse of the hip, you can significantly reduce the risk of flare-ups.

Regular low-impact exercises strengthen the muscles around your hips, providing better support and reducing strain. Remember, taking action early on and being mindful of your movements can make a world of difference. With the right preventive measures in place, you’ll be better equipped to keep hip bursitis from disrupting your daily life and enjoy greater mobility and comfort.

Protect your hips and stay active—learn more about preventing hip bursitis with expert tips from the Orthopedic Institute of NJ.