Understanding Hip Pain: Hip Bursitis and the Benefits of Physical Therapy

Hip pain can be a frustrating and limiting condition, affecting everything from walking and climbing stairs to sitting comfortably. For many women between the ages of 45 and 65, hip pain is a common concern that can interfere with maintaining an active lifestyle. One of the most frequent causes of hip pain is hip bursitis, an inflammatory condition that can make even simple movements uncomfortable. Fortunately, physical therapy offers safe, effective solutions to relieve pain, restore function, and prevent future issues.

What is Hip Bursitis?

The hip has small, fluid-filled sacs called bursae that act as cushions between bones, muscles, and tendons. When these bursae become irritated or inflamed, the result is hip bursitis. The most common form, trochanteric bursitis, occurs on the outer side of the hip near the bony prominence of the femur.

Symptoms of hip bursitis include:

• Sharp or aching pain on the outer hip or thigh

• Pain that worsens when lying on the affected side

• Tenderness to the touch

• Pain with walking, climbing stairs, or prolonged standing

• Discomfort when getting up from a chair

Hip bursitis can affect anyone, but women, particularly in midlife, are at higher risk due to changes in hormones, posture, and muscle balance.

Causes and Risk Factors

Several factors can contribute to the development of hip bursitis:

1. Repetitive Movements – Activities like running, climbing, or standing for long periods can stress the hip.

2. Muscle Weakness or Imbalance – Weak gluteal or hip stabilizer muscles can place more strain on the hip joint and bursae.

3. Poor Posture or Gait – Uneven walking patterns or posture issues can irritate the bursa.

4. Injury or Trauma – A fall or direct impact to the hip can cause inflammation.

5. Underlying Conditions – Arthritis, scoliosis, or previous hip surgery may increase risk.

Why Ignoring Hip Pain is Risky

While hip bursitis is not life-threatening, untreated pain can significantly limit mobility and lead to compensatory movement patterns. This means other joints, such as the knees and lower back, may start to hurt as well. Over time, decreased activity levels can also affect bone density, balance, and overall quality of life. Early intervention is key to preventing long-term complications.

How Physical Therapy Helps

Physical therapy is one of the most effective, non-invasive treatments for hip bursitis and hip pain. At Stay Active PT & Wellness, we provide concierge, one-on-one physical therapy tailored to your needs. Here’s how PT can help:

1. Pain Relief

Physical therapists use gentle hands-on techniques, such as soft tissue mobilization and stretching, to reduce irritation and improve circulation around the hip. Services like BEMER or dry needling may also be used to calm inflammation.

2. Strengthening Exercises

Weak gluteal and hip stabilizer muscles are often a root cause of hip bursitis. Targeted exercises, such as bridges, clamshells, or side-lying leg lifts, strengthen the muscles that support the hip and reduce strain on the bursa.

3. Improved Flexibility and Mobility

Tight hip flexors, IT bands, or hamstrings can increase pressure on the hip. Physical therapists teach safe stretching techniques and mobility drills to restore proper balance and range of motion.

4. Gait and Posture Training

If poor walking mechanics or posture are contributing to your pain, physical therapy can correct these patterns. Learning how to move efficiently reduces stress on the hip and prevents recurrence.

5. Education and Lifestyle Modifications

Your therapist will provide personalized recommendations, such as avoiding repetitive aggravating activities, using supportive footwear, and incorporating rest breaks throughout the day.

6. Prevention of Future Injury

Once symptoms improve, physical therapy focuses on long-term strategies—building strength, improving balance, and teaching exercises that you can continue at home. This ensures lasting results and reduces the chance of flare-ups.

The Benefits of a Concierge PT Model

At Stay Active PT & Wellness, our concierge approach allows us to focus care specifically on you. Each session is tailored to your unique goals, whether that’s returning to exercise, keeping up with the kids, or simply living pain-free.

This personalized, one-on-one care model ensures you get the time and attention you deserve—something that can be missing in traditional clinic settings.

Simple Tips for Managing Hip Bursitis at Home

In addition to working with a physical therapist, here are some daily strategies to help manage symptoms:

• Use ice packs on the affected area for 10–15 minutes after activity.

• Sleep on your back or opposite side with a pillow between your knees.

• Wear supportive, cushioned shoes for walking and standing.

• Warm up before exercise and stretch afterward.

• Avoid sitting for prolonged periods—stand up and move every 30–60 minutes.

Final Thoughts

Hip bursitis is a common cause of hip pain, but it doesn’t have to limit your lifestyle. With the right combination of physical therapy, strengthening, and lifestyle adjustments, you can reduce pain, restore mobility, and prevent future flare-ups.

If hip pain is interfering with your daily life, don’t wait. At Stay Active PT & Wellness, we specialize in helping women regain strength, confidence, and independence through expert physical therapy. 

📞 Call us today at 919-228-8822 or visit www.stayactivephysicaltherapy.com to schedule your personalized consultation.