Hip Bursitis: Causes, Relief, and What Works Best

When you feel a sharp, burning pain on the outside of your hip—especially when lying on it or walking—it’s often hip bursitis, an inflammation of the fluid-filled sacs that cushion the hip joint. Also known as trochanteric bursitis, it’s one of the most common causes of outer hip pain in adults over 40. This isn’t just a minor ache. It can make climbing stairs, getting out of a car, or even sleeping unbearable.

What causes it? Mostly overuse. If you run, cycle, or stand a lot for your job, the bursa—the cushion between bone and tendon—gets irritated. Women are more likely to get it than men, and being overweight adds extra pressure. Sometimes, a fall or direct hit to the hip triggers it. Less often, it’s linked to arthritis or spine problems that change how you walk. The key thing to know: inflammation, the body’s natural response to injury or stress is the root problem. And if you keep doing the same movements without fixing your posture or muscle balance, it won’t go away.

Most people don’t need surgery. physical therapy, a targeted program to strengthen weak muscles and improve movement patterns is the most effective long-term fix. Stretching the IT band, strengthening the glutes, and correcting how you stand or step can stop the cycle. Ice helps in the first few days. Anti-inflammatories like ibuprofen give short-term relief—but they don’t fix the cause. Some try cortisone shots, which work for a while, but if you don’t change how you move, the pain comes back. And while acupuncture, massage, or ultrasound therapy show up in some posts here, they’re best as helpers—not replacements—for movement correction.

You’ll find real-world advice in the posts below: what actually helps people with hip bursitis, what doesn’t, and how to avoid the traps that make it worse. Some share their experience with alternative therapies, others compare pain meds or explain why rest alone isn’t enough. No fluff. Just what works based on what’s been tried—and what’s been proven.