How long does it take to recover from hip bursitis?

Most cases respond well to exercises and activity modification within 4 to 6 weeks. Persistent cases may benefit from ultrasound-guided cortisone injections or shockwave therapy at the Clinique de médecine musculo-squelettique.

Can I keep walking with hip bursitis?

Yes, but avoid uneven surfaces and slopes. Walk on flat ground with cushioned shoes. If walking worsens your pain, reduce distance and consult a professional.

What is the difference between bursitis and hip tendinitis?

Bursitis is inflammation of the bursa (cushioning sac), while tendinitis is inflammation of the tendon. Both can cause lateral hip pain, but treatment may differ. A clinical exam or ultrasound can confirm the diagnosis.

Are stretches alone enough to heal bursitis?

Stretching is important, but strengthening is equally essential. The combination of both, along with modifying irritating activities, offers the best results.

Stretches and Exercises for Hip Bursitis Relief

Understanding Trochanteric Bursitis

Hip bursitis, also known as trochanteric bursitis, is an inflammation of the bursae located on the outer side of the hip. These small fluid-filled sacs act as cushions between bones and soft tissues. When they become inflamed, every movement can be painful. At the Clinique de médecine musculo-squelettique of Dr Sébastien Bolduc, we regularly see patients with this condition, which is often mistaken for tendinitis or referred back pain.

The good news is that bursitis responds very well to a conservative approach combining targeted stretches, strengthening exercises, and modifying irritating activities. Here is a complete program you can integrate into your daily routine.

Essential Stretches for Hip Bursitis

Piriformis Stretch

The piriformis is a deep muscle that can contribute to lateral hip pain when tight. To stretch it: lie on your back, cross the painful leg over the opposite knee, then gently pull the leg toward you. Hold for 30 seconds, repeat 3 times on each side. This exercise is particularly effective for releasing tension around the trochanteric bursa.

IT Band Stretch

The IT band is often involved in trochanteric bursitis. Standing, cross the painful leg behind the other and lean to the opposite side while raising your arm overhead. You should feel a stretch along the side of your hip. Hold for 30 seconds and repeat 3 times.

Hip Flexor Stretch

Prolonged sitting shortens the hip flexors, increasing pressure on the bursa. In a lunge position with your back knee on the ground, push your hips forward until you feel a stretch at the front of your thigh. Hold for 30 seconds, 3 repetitions per side.

Strengthening Exercises

Strengthening the gluteal muscles is crucial for stabilizing the hip and reducing friction on the trochanteric bursa. Here are the exercises we recommend at the clinic located at 8131 boul. Cousineau, Saint-Hubert.

Glute Bridge

Lie on your back, knees bent, and lift your hips toward the ceiling while squeezing your glutes. Hold for 5 seconds at the top, then lower slowly. Do 3 sets of 12 repetitions.

Clamshell Exercise

Lie on your side, knees bent at 45 degrees, and lift your top knee while keeping your feet together. This exercise specifically targets the gluteus medius, a key muscle for lateral hip stability. 3 sets of 15 repetitions per side.

Side-Lying Hip Abduction

Lie on your side with your legs straight, lift the top leg to about 30 degrees without tilting your pelvis. This strengthens the hip stabilizers. 3 sets of 12 repetitions.

Activities to Avoid During Recovery

Some activities can worsen bursitis and slow healing. Avoid sleeping on the painful side, running on hard or sloped surfaces, and repetitive movements like excessive stair climbing. If pain persists despite these exercises, ultrasound-guided infiltration or treatments like shockwave therapy may be considered. Consult Dr Sébastien Bolduc for a personalized treatment plan tailored to your condition.