Bursae are little fluid-filled structures that help cushion your bones, tendons and soft tissue. They may be small, but when they become inflamed—a condition called bursitis—they can really hurt. Stretching can help provide pain relief from an inflamed bursa.
Hip bursitis, also known as trochanteric bursitis, develops when inflammation occurs in one of the greater trochanteric bursae. This bursa provides cushioning between soft tissue and a bony knob on the outside of the thigh bone near the hip joint. Hip bursitis causes pain in the hip and along the outside of the thigh that may worsen with even limited activity, such as lying on your side, standing from a seated position or walking.
Less commonly, the iliopsoas bursa, located on the groin side of the hip, can also become inflamed. Pain affects the groin rather than the hips in those instances, but it’s sometimes still referred to as hip bursitis.
The first treatment options for hip bursitis include:
- Anti-inflammatory medications (NSAIDs like ibuprofen or naproxen)
- Ice packs
- Steroid injection from your doctor’s office
- Temporary use of a cane or crutches
- Avoiding activities that aggravate pain
- Physical therapy
- Gentle stretches
Stretches for Hip Bursitis
While your physical therapist or orthopedic doctor can coach you on specific exercises for hip bursitis, these hip stretches performed in a slow, controlled manner may help relieve discomfort by strengthening the muscles in your hips and keeping the joints flexible. They include:
- Piriformis stretch. Sit in a chair and position your leg with hip bursitis across the other leg at the knee. Pull the knee toward your opposite shoulder and hold for 30 seconds. Relax your leg, and then repeat 5 to 10 ten times for three sets. Repeat on the opposite side.
- IT band stretch. Stand with your backside near a wall, feet slightly apart. Cross your leg with hip bursitis over the other one at the foot, then lean forward toward your toes and hold for 30 seconds. Relax your leg. Repeat 5 to 10 times for three sets. Repeat on the opposite side.
- Abductor stretch. Lie on your back with your legs out straight. Keeping your knee and toes pointed toward the ceiling, lift one leg slightly and move it away from the other leg until you feel a groin stretch. Hold for 30 seconds, and then return your leg to the center. Repeat 5 to 10 ten times for three sets. Repeat on the opposite side.
- Hamstring stretch. Sit in a chair with a second chair in front of you. Position the heel of one foot on the seat of the second chair. Slowly reach for your toes until you feel a stretch along the back of the thigh, keeping your back and knee straight. Hold for 30 seconds, then bring the knee center again. Repeat 5 to 10 times for three sets. Repeat on the opposite leg.
You can perform these movements once in the morning and once in the evening.
Exercises to Avoid When You Have Hip Bursitis
Hip bursitis is often the result of overuse, so the most important exercise to avoid until your doctor advises otherwise is any movement that repeatedly strains the hips, such as stair climbing, biking or running.
Hip bursitis can last from a few hours to several weeks. As you’re recovering, listen to your body. When any exercise causes discomfort, even prescribed stretches to alleviate hip bursitis, consult your health care provider or physical therapist. In rare cases of chronic bursitis that are not manageable through conservative treatment, surgery may be needed to remove the bursa.
Medically reviewed by Sean Meredith, MD.
