Managing Hip Bursitis: What You Really Need to Know

If you’ve been struggling with a nagging pain on the outside of your hip, especially when you walk, climb stairs, or lie on your side at night, you may be dealing with hip bursitis, often referred to as greater trochanteric pain syndrome (GTPS). It’s incredibly common, particularly in women over 40, and can be frustrating when it stops you enjoying simple daily activities.

The good news is that most people improve with the right mix of load management, targeted exercises, and sometimes additional treatments such as injections or shockwave therapy. With the right approach, you can get back to moving comfortably again.

What Exactly Is Hip Bursitis/GTPS?

Although the term “bursitis” suggests the bursa is the only problem, we now know that GTPS usually involves more than that. The pain typically comes from irritation of the gluteal tendons and the soft tissues around the outside of the hip, the bursa, which are just one part of a bigger picture.

Pain is usually felt on the outer side of the hip and can be sharp, aching, or a bit of both. Many people notice it gets worse when lying on the affected side, walking uphill, climbing stairs, or standing for long periods. You may also find it flares after long walks or higher-impact activities.

It’s surprisingly common, too. Estimates in the UK suggest around 20–25% of people will experience GTPS at some point, with women affected roughly twice as often as men.

Day-to-Day Management: Small Tweaks That Make a Big Difference

When symptoms are flaring, the first step is to dial back the activities that aggravate the area. This doesn't mean stopping altogether, but reducing unnecessary strain while things settle.

This might mean avoiding lying directly on the painful side, easing off long walks on uneven ground, and being mindful of repeated stair climbing or deep hip-crossing positions. A simple change such as sleeping with a pillow between your knees can also reduce night-time discomfort by taking pressure off the outer hip.

Short periods of relative rest, ice or heat (whichever feels better), and simple pain relief can help manage the symptoms while the tissues calm down. The aim is to find the right balance while easing the irritation without becoming completely inactive.

Rehab and Strengthening: The Foundation of Long-Term Recovery

While rest gives temporary relief, strengthening is what leads to long-term improvement. Research consistently shows that a progressive rehabilitation programme targeting the gluteal muscles and hip abductors is one of the most effective ways to resolve GTPS.

Typical exercises might include side-lying leg lifts, standing hip abduction, bridges, step-ups, chair squats and gentle stretching. These are usually built up gradually. Starting small and increasing to several sets a day as pain allows.

The goal is to improve control around the hip, reduce compression on the irritated tendons, and gradually reintroduce the activities you enjoy. Complete rest is rarely the answer; it usually leads to weaker muscles and a slower recovery.

When Extra Support May Be Needed

If your symptoms haven’t improved after 6–12 weeks of consistent rehabilitation and activity modification, there are further options to consider.

Image-guided corticosteroid injections can help reduce inflammation and provide pain relief, particularly when pain is limiting your ability to do your exercises.

Shockwave therapy is another non-invasive option that can be helpful for persistent tendon-related pain. In some situations, PRP injections are also discussed, although evidence varies and they’re not suitable for everyone.

Surgery is rarely needed and usually only considered when all conservative measures, including rehab and injections, have been tried without success, and imaging shows clear tendon or bursal issues. For a small group of patients, it can offer welcome relief.

What Does the Outlook Look Like?

Most people do very well. UK data suggests that isolated trochanteric pain settles in around 64% of patients within a year and more than 70% within five years. Many see improvements much sooner when they follow a structured rehabilitation plan.

GTPS is also more common alongside conditions like low back pain, osteoarthritis and higher BMI, so addressing these areas can improve outcomes too. With the right support and exercises, most people regain comfortable movement and get back to the activities they enjoy.

Need a More Tailored Treatment Plan?

Everyone’s symptoms and activity levels are different. If you’re not sure which movements are triggering your pain, or if you’re struggling to make progress on your own, a personalised approach can make a big difference.

Feel free to share more about your current pain levels, activities and what you’ve already tried. I can help guide you toward a more tailored plan. Speak to my friendly and knowledgeable team today. We are ready to help you.