Hip Bursitis: Exercises and Treatment

That sharp, burning pain on the outside of your hip? The one that flares up when you lie on that side, climb stairs, or walk too far? There is a good chance it is hip bursitis.

The term has actually evolved. What doctors used to call trochanteric bursitis is now more accurately called Greater Trochanteric Pain Syndrome (GTPS), because the problem usually involves more than just an inflamed bursa. It often includes weakened or irritated gluteal tendons alongside the bursa inflammation.¹

Here is what matters to you: surgery is almost never necessary. Over 95% of people recover with the right exercise program and conservative treatment.² This guide gives you that program, organized in phases from acute pain management through full return to activity.

What Is Hip Bursitis?

A bursa is a small, fluid-filled sac that acts as a cushion between bones and soft tissues. Your hip has several bursae, but the one that causes the most trouble is the trochanteric bursa, located over the greater trochanter (the bony bump on the outside of your hip).²

When this bursa becomes inflamed, you feel pain on the outer hip. But research in the last decade has shown that the problem is rarely just the bursa. Most people with “hip bursitis” also have weakness or degeneration in the gluteal tendons that attach near the trochanter. That is why the condition is now called Greater Trochanteric Pain Syndrome. The bursa is inflamed, yes, but the underlying cause is usually gluteal weakness or tendon irritation.¹

Other hip bursae that can cause problems include the iliopsoas bursa (front of the hip, near the groin) and the ischial bursa (at the sit bone, sometimes called “weaver’s bottom”). This page focuses on trochanteric bursitis and GTPS, which is by far the most common.

Who Gets Hip Bursitis?

GTPS affects 10-25% of the general population.³ You are more likely to develop it if you are:

• Female (4:1 ratio over males)⁴
• Between ages 40 and 60
• A runner or walker who has recently increased mileage
• Carrying extra body weight
• Someone with tight IT bands
• Someone with a leg length difference
• Recovering from hip or knee surgery

Symptoms: What Does Hip Bursitis Feel Like?

• ✅ Aching or sharp pain on the outer hip
• ✅ Pain that worsens when lying on the affected side
• ✅ Pain climbing stairs or walking uphill
• ✅ Tenderness when you press on the bony point of your outer hip
• ✅ Pain that radiates down the outer thigh (but not below the knee)
• ✅ Stiffness after sitting for long periods
• ✅ Pain that gets worse at night (lying on that side)

If your pain worsens at night, our guide to hip pain at night covers sleep positioning strategies that help.

Bursitis vs. arthritis: An easy way to tell them apart. Bursitis causes pain on the OUTER hip (over the trochanter). Arthritis causes pain in the GROIN (deep in the joint). They can coexist, but the location of your worst pain helps identify the primary problem.

Phase 1: Acute Pain Management (Weeks 1-2)

During a flare-up, the goal is to calm the inflammation and start gentle activation of the muscles around the hip. Do not push through pain in this phase.

Ice. Apply an ice pack wrapped in a towel to the outer hip for 15-20 minutes, 2-3 times per day. This is especially helpful after activity. For more guidance, see our heat vs. ice guide.

Activity modification. Avoid lying on the painful side, crossing your legs, and climbing stairs more than necessary. Walk on flat surfaces and keep distances short.

Anti-inflammatories. Over-the-counter NSAIDs (ibuprofen, naproxen) can help control inflammation. Use them short-term and follow the label instructions.

Phase 1 Exercises

1. Isometric Glute Squeeze

Lie on your back with knees bent. Squeeze your glutes together without lifting your hips. Hold for 5 seconds, then relax completely.

3 sets of 10 reps. This activates the glutes with minimal joint movement.

2. Prone Hip Extension (Isometric)

Lie face down. Tighten one glute and lift your thigh slightly off the surface. Hold for 5 seconds. Lower slowly.

3 sets of 8-10 each side.

3. Gentle IT Band Stretch

Lie on your back. Cross the affected leg over the other and gently pull toward the floor. Avoid aggressive stretching during the acute phase. Keep it gentle.

30 seconds, 2 times.

Phase 2: Strengthening (Weeks 3-6)

This is where the real recovery happens. A landmark 2018 study published in the BMJ found that exercise therapy (specifically gluteal strengthening) was superior to corticosteroid injections at one year for GTPS.⁵ Injections provided faster short-term relief, but exercise produced better long-term outcomes.

4. Glute Bridge

Lie on your back with feet flat. Squeeze your glutes and lift your hips toward the ceiling. Hold 3-5 seconds at the top. Lower slowly. This is the cornerstone exercise for hip bursitis rehab.

3 sets of 12-15 reps. Progress to single-leg bridges as strength improves.

5. Side-Lying Clamshell

Lie on your UNAFFECTED side with knees bent at 45 degrees. Open your top knee while keeping your feet together. Control the movement in both directions.

3 sets of 15 reps. Add a resistance band above the knees when this gets easy.

6. Side-Lying Hip Abduction

Lie on your unaffected side with your top leg straight. Lift it about 30 degrees. Keep your hips stacked and do not roll backward. Control the descent.

3 sets of 12-15 reps. This directly targets the gluteus medius, which is the key muscle in bursitis recovery.

7. Standing Hip Abduction

Hold a wall for balance. Lift the affected leg out to the side. Keep your body upright and do not lean.

3 sets of 12 each side.

8. Partial Wall Sit

Back against the wall, slide down to a 30-45 degree knee bend. Hold. This builds quad and glute endurance without impact.

3 sets of 20-30 seconds.

For additional exercises, see our comprehensive hip pain exercise guide.

Phase 3: Return to Activity (Weeks 7-12)

By now, your pain should be significantly reduced. This phase builds the strength and stability needed to return to your normal activities without a flare-up.

9. Single-Leg Stand

Stand on your affected leg for 30 seconds. Keep your pelvis level. Progress to closing your eyes or standing on a soft surface.

3 sets of 30 seconds each side.

10. Lateral Band Walk

Place a resistance band around your ankles. Get into a shallow squat position and walk sideways. Maintain tension on the band throughout.

3 sets of 10 steps each direction.

11. Step-Up (Low Step)

Use a 6-8 inch step. Step up with your affected leg, squeezing the glute at the top. Lower slowly on the same leg.

3 sets of 10 each side.

12. Single-Leg Bridge

Extend one leg straight while bridging up on the other. Maintain a level pelvis throughout.

3 sets of 8-10 each side.

Exercises to AVOID with Hip Bursitis

Not every exercise is safe during bursitis recovery. These can aggravate the bursa or the gluteal tendons:

• ❌ Running (until pain-free for at least 2 weeks)
• ❌ Deep squats and lunges (increase bursa compression)
• ❌ Lying on the affected hip (direct pressure on the inflamed bursa)
• ❌ Crossing your legs (compresses outer hip structures)
• ❌ Stair climbing for exercise (limit to what is necessary)
• ❌ High-impact activities (jumping, plyometrics)
• ❌ Foam rolling directly over the trochanter (irritates the bursa; foam roll above and below instead)

Other Treatment Options

Corticosteroid Injections

Cortisone injections provide relief in 60-80% of cases within 2 weeks.⁶ They are useful for breaking a pain cycle so you can participate in physical therapy. But they are not a cure.

Effects typically last 6 weeks to 6 months and diminish with repeat injections. Most doctors limit injections to 3-4 per year in the same location. The 2018 BMJ study showed that exercise alone outperformed injections at the 1-year mark.⁵

Shockwave Therapy (ESWT)

Extracorporeal shockwave therapy is showing promise for cases that do not respond to exercise and injections. It uses sound waves to stimulate healing in the tendons. Evidence is still emerging, but early results are encouraging for refractory GTPS.

PRP Injections

Platelet-rich plasma injections are another option for stubborn cases. The evidence is limited but growing. PRP uses your own blood components to promote tissue healing.

Surgery

Arthroscopic bursectomy (surgical removal of the bursa) is reserved for the less than 5% of cases that fail 12 or more months of conservative treatment.² It is effective when needed, but the vast majority of people never get to this point.

How Long Does Recovery Take?

Phase	Timeline	Goal
Acute	Weeks 1-2	Reduce pain and inflammation
Strengthening	Weeks 3-6	Rebuild gluteal strength, restore range of motion
Return to activity	Weeks 7-12	Gradually resume running, sport, and normal activities
Full resolution	3-6 months	Most cases fully resolved with consistent exercise

If your hip pain has been persistent and also affects you when you work at a desk, our guide to hip pain when sitting has additional strategies.

Prevention: Keeping Bursitis from Coming Back

Once you have had hip bursitis, it can recur. Prevent it by:

• Continuing gluteal strengthening exercises 2-3 times per week (maintenance)
• Stretching IT bands and hip flexors regularly
• Avoiding sudden increases in walking or running mileage (10% rule)
• Not sleeping on the affected side (use a pillow between knees)
• Maintaining a healthy body weight
• Addressing any leg length discrepancy with a heel lift if recommended

Warning Signs: When to See a Doctor

• Severe pain preventing any weight-bearing
• Visible redness, warmth, and swelling over the hip (possible septic bursitis, a medical emergency)
• Fever with hip pain (infection)
• Pain after a fall, especially in older adults (fracture risk)
• No improvement after 6-8 weeks of consistent exercise
• Pain radiating below the knee (may be spinal origin, not bursitis)
• Rapidly worsening symptoms

Frequently Asked Questions

What is hip bursitis?

Hip bursitis is inflammation of the bursa, a fluid-filled cushion on the outside of the hip. It is now more accurately called Greater Trochanteric Pain Syndrome (GTPS) because it usually involves gluteal tendon weakness or irritation along with bursa inflammation.¹

How long does hip bursitis last?

Mild cases resolve in 2-6 weeks. Moderate cases take 6-12 weeks with consistent exercise. Chronic or recurrent cases may take 3-6 months. Exercise therapy produces the best long-term outcomes.⁵

Is walking good for hip bursitis?

Short, flat walks are usually fine and help maintain mobility. Avoid long walks, hills, and stairs during flare-ups. Gradually increase distance as pain allows.

Do cortisone shots cure hip bursitis?

No. They provide temporary pain relief lasting weeks to months but do not fix the underlying weakness. A 2018 study showed that exercise therapy produced better results than cortisone injections at one year.⁵

What exercises should I avoid with hip bursitis?

Avoid running, deep squats, lunges, high-impact activities, and foam rolling directly over the bony trochanter. Also avoid lying on the affected side and crossing your legs.

What is the difference between hip bursitis and hip arthritis?

Bursitis causes pain on the outer hip over the trochanter. Arthritis causes pain deep in the joint, usually felt in the groin. Bursitis responds well to exercise and usually resolves. Arthritis is a degenerative condition managed long-term.

Can hip bursitis go away on its own?

Mild cases may improve with rest and activity changes alone. But most benefit from targeted gluteal strengthening exercises to address the underlying weakness and prevent recurrence.

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Footnotes

1. Grimaldi A, Fearon A. “Gluteal tendinopathy: integrating pathomechanics and clinical features in its management.” Br J Sports Med. 2015;49(21):1377-85. ↩ ↩² ↩³

2. American Academy of Orthopaedic Surgeons (AAOS). “Hip Bursitis.” ↩ ↩² ↩³

3. Segal NA, et al. “Greater trochanteric pain syndrome: epidemiology and associated factors.” Arch Phys Med Rehabil. 2007;88(8):988-92. ↩

4. Williams BS, Cohen SP. “Greater trochanteric pain syndrome: a review of anatomy, diagnosis and treatment.” Am Fam Physician. 2009;79(12):1043-8. ↩

5. Mellor R, et al. “Education plus exercise versus corticosteroid injection use versus a wait and see approach on global outcome and pain from gluteal tendinopathy.” BMJ. 2018;361:k1662. ↩ ↩² ↩³ ↩⁴

6. Brinks A, et al. “Corticosteroid injections for greater trochanteric pain syndrome.” Arthritis Rheum. 2011;63(7):1887-94. ↩