How To Heal Hip Bursitis Quickly With Home Treatment and Exercises
Reduce pain (without the need for a steroid injection!) with these MD-backed tips
If you find you’re wincing or groaning from a sharp or achy pain in your hip, you could have an inflammatory condition known as hip bursitis. But that doesn’t mean you’re destined for chronic pain. Here’s how to heal hip bursitis quickly and help prevent it from returning.
What is bursitis of the hip?
Bursitis happens when the bursae, or small fluid-filled sacs that cushion your joints, become irritated and inflamed. When inflammation of the bursae affects certain parts of the hip, it’s called hip bursitis. The condition occurs most often in the greater trochanter bursa, the bony part on the outside of the hip (sometimes referred to as trochanteric bursitis). However, it can also affect the iliopsoas bursa, located in the inside or groin area of the hip.
“Usually [hip bursitis] is caused by chronic repetitive motions, falling and landing on the side of the hip or some type of trauma, such as getting hit on the side of your hip while playing pickleball,” says Stephen Stache, Jr., MD, a sports and family medicine doctor and Chief of Non-Operative Sports Medicine at Rothman Orthopaedic Institute.
Hip bursitis can come from a muscle imbalance due to other conditions as well, says Dr. Stache, who is also an associate professor in orthopedics and pediatrics at Drexel University College of Medicine in Philadelphia, PA. That may include scoliosis or lumbar disc disease, which can cause extra stress on the pelvis and cause inflammation over time.
Symptoms of hip bursitis
People with hip bursitis may experience hip joint pain on the outside of the affected hip, as well as soreness in the hip muscles, groin or buttocks. The pain may feel worse when you’re lying on that hip or put pressure on the affected area.
How to heal hip bursitis quickly
Hip bursitis is easily treatable and there are many ways you can get some real relief, says Dr. Stache. Here’s 5 powerful tips on how to heal hip bursitis quickly and keep the pain and inflammation at bay:
1. Stretch it out to help heal hip bursitis quickly
There are some specific stretches that work to help with relieve tight hips. “Stretching can reduce the tightness of irritated, inflamed muscles that contribute to inflaming the bursa,” says Dr. Stache.
Some of Dr. Stache’s recommendations include the pigeon pose, hurdler’s stretch and cross-leg toe touch stretch. Perform two to three sets of each, holding each stretch for 20 to 30 seconds at a time. Do these stretches first thing in the morning and before bed. If possible, squeeze them into your day a few more times, especially if you work in a sedentary job, says Dr. Stache.
2. Put your hip on ice
If you’re wondering whether you should use heat or ice to help heal hip bursitis quickly, go with a cold pack. Why? “Heat might help loosen up your muscles and help with a feeling of tightness, but generally it won’t have a positive effect on inflammation,” says Dr. Stache.
Apply ice to the tender area (not directly on the skin) for 10 to 20 minutes at a time as needed to reduce pain. Just be sure to give your skin a break, as excessive ice can cause skin damage, advises Dr. Stache.
Tip: Combine your ice application with a massage, suggests Dr. Stache. Simply freeze water in a large paper cup, then remove the upper part of the paper cup by tearing the rim away. Grab a towel, hold the ice cup and massage the area, he advises.
3. Try an OTC pain reliever to help heal hip bursitis quickly
Both oral and topical pain relievers can take the edge off hip bursitis pain. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen lessen inflammation while also quelling pain, says Dr. Stache.
Or consider using a topical pain-relieving patch with lidocaine, such as Salonpas, says Dr. Stache. Just be sure to follow the product instructions. The National Institutes of Health notes that you can apply non prescription lidocaine patches up to three times a day for no longer than 8 hours per application.
4. Eat anti-inflammatory foods
There are many foods known as inflammation fighters. In particular, those that are part of the Mediterranean diet, including fruits, veggies, fish (salmon, tuna, sardines), legumes, nuts and olive oil. According to the Arthritis Foundation, research shows eating foods commonly part of the Mediterranean diet can help reduce joint pain, stiffness, pain and swelling.
5. Keep moving, but know your limits
While it’s good to stay physically active to keep your joints juiced and strengthen the muscles in your hips, you don’t want to overdo it. “One of the first line treatments for hip bursitis is rest,” says Dr. Stache. “Rest should generally be relative to pain. Three to five days of rest along with appropriate treatment should be enough time to determine if you are recovering and an attempt resumption of activity.”
You can continue doing cardiovascular activities and strength training after resting for several days. However, let pain be your guide and listen to your body, adds Dr. Stache. “If biking, running or doing the Stairmaster is causing you a lot of hip pain, avoid these forms of exercise,” he says. “Instead, do things that don’t significantly worsen the pain, such as taking a brisk walk.”
Modified physical activity can aid in alleviating hip bursitis pain, discomfort and promote the healing process. Moving your body promotes blood flow, which reduces inflammation. Exercise also triggers the release of endorphins, those feel-good chemicals that act as natural painkillers.
More ways to soothe hip pain:
The Top 4 Causes of Hip Joint Pain and the Sneaky Spot You May Notice Symptoms
Too Sore to Stroll? An MD Reveals How To Soothe Hip Joint Pain When Walking
The 5 Hip Mobility Exercises That Ease Pain and Stiffness in Minutes
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
