From Pain to Strength: How to Navigate Hip Bursitis (Part 1)

Hip pain can be frustrating, affecting daily activities like walking, running and even sleeping. If you’ve been experiencing discomfort on the outside of your hip, you might be dealing with hip bursitis, or, as it is more correctly known, Greater Trochanteric Pain Syndrome (GTPS). GTPS is a broad term associated with conditions like gluteal tendinopathy (irritation of the gluteal tendons) and bursitis (inflammation of one of the bursae near the hip). Understanding the causes, symptoms, and treatment options can help you manage your pain effectively and get back to doing what you love.

Whilst there are no ‘quick fixes’ when it comes to managing GTPS, the tips below will help you to manage your symptoms more effectively and return to your normal activities. In our next blog post, we will dive deeper into how an effective rehabilitation program incorporating strengthening exercises can help you resolve your hip pain and get back to full function!

Common Symptoms of GTPS

• Pain on the outside of the hip, sometimes radiating down the thigh
• Discomfort while lying on the affected side
• Difficulty walking, climbing stairs, or running due to pain
• Increased pain with prolonged sitting, especially with legs crossed

What Causes It?

Lateral hip pain can result from various factors, including:

• Sudden increases in physical activity (e.g., new exercise routines, longer/hilly walks, or running)
• Repetitive activities or postures that place excessive strain on the hip
• An injury or fall that directly impacts the side of the hip

Lateral hip pain is most common in women, particularly peri- and post-menopause due to anatomical differences and the effects of changing hormones on tendon health.

How Can Physiotherapy Help?

Physiotherapy plays a key role in both assessing and treating lateral hip pain. A physiotherapist will:

• Conduct an assessment to help diagnose the condition and identify contributing factors
• Provide a tailored exercise program to strengthen muscles around the hip, back, and legs
• Offer advice on returning to daily activities while minimising pain
• Use hands-on techniques as suitable, to improve movement and reduce pain

Rehabilitation Phases

Successful rehab for lateral hip pain involves three key phases:

1. Settle Down Symptoms: Reduce or modify painful activities and manage pain levels.
2. Rebuild & Restore: Strengthen muscles, improve balance, endurance, and range of motion.
3. Back to Full Function: Gradually return to pre-injury activity levels while continuing to build strength.

Practical Tips for Managing Lateral Hip Pain

Sleeping Position

• Lie on the good side with a pillow between your knees.
• Alternatively, lie on your back with a pillow under your knees.

Posture Advice

• Avoid crossing your legs when sitting and choose higher chairs over low, deep chairs.
• When standing, distribute weight evenly between both legs (avoid ‘hanging’ off one hip).

Be Cautious with Stretching

Stretching often aggravates symptoms. Avoid stretches like:

• Deep glute stretches, e.g. pigeon pose
• Movements where you pull the leg across the body or far out to the side.

Stay Active—But Find the Right Level

Use the Traffic Light System to gauge pain levels:

 6-10/10: Excessive

 4-5/10: Acceptable

 0-3/10: Safe

Mild pain (0-3 out of 10) during activity is okay as long as it settles quickly and doesn’t worsen within 24 hours. Always check with your physiotherapist if you’re unsure.

Final Thoughts

Lateral hip pain can be persistent, but with the right approach, you can manage symptoms effectively and return to your normal activities. Work closely with your physiotherapist to find the best strategies for your recovery. Stay patient, follow your rehab plan, and most importantly—keep moving in a way that works for you!

If you’d like to speak with one of our expertly trained Physiotherapists about Hip Pain, you can make asn appointment HERE, or call the clinic.