Hip bursitis is the inflammation of a bursa, a small, fluid-filled sac that acts as a cushion between bones, tendons, and muscles near a joint. For runners, this usually involves the trochanteric bursa, located on the outside of the hip bone over the greater trochanter. This inflammation causes pain and tenderness that can make everyday movements difficult. For runners seeking to return to their routine, understanding the mechanics of this injury and following a structured recovery plan is the clearest path back to pain-free movement.
Understanding Hip Bursitis and Running
The direct answer to whether you can run with hip bursitis is no, not while you are experiencing active symptoms. Running is a high-impact, repetitive activity that places substantial stress on the hip joint and surrounding structures. Each step generates impact forces that compress and create friction against the already inflamed bursa, worsening the condition.
The trochanteric bursa reduces friction between the greater trochanter and the overlying muscles and tendons. During running, the repetitive motion of the hip flexors and abductors repeatedly rubs across the inflamed bursa, often converting an acute injury into a chronic pain syndrome. This common overuse injury is often triggered by a sudden increase in training volume, intensity, or running on uneven terrain. Continuing to push through the pain will only aggravate the tissue, delaying recovery time.
Immediate Steps for Acute Pain Relief
The first step upon feeling pain is to cease all activities that aggravate the hip, especially running. This concept of relative rest allows the inflamed bursa to calm down and begin the healing process. Engaging in low-impact cross-training, such as swimming or cycling, is often an acceptable alternative to maintain cardiovascular fitness without stressing the joint.
Applying ice to the lateral hip, over the point of maximum tenderness, for 15 to 20 minutes several times a day helps reduce local swelling and pain. Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can manage inflammation and pain, though this should be done after consulting with a healthcare professional or pharmacist. If the pain persists for more than two weeks despite rest, or if you experience severe symptoms like fever or an inability to bear weight, seek professional medical attention. A physician may consider a corticosteroid injection directly into the bursa to rapidly reduce inflammation, allowing a quicker transition to rehabilitation.
Corrective Exercises and Strengthening
Hip bursitis is frequently a symptom of underlying biomechanical weaknesses that create excessive friction. Weakness in the hip abductor muscles, particularly the gluteus medius, causes instability in the pelvis during running, leading to increased strain on the bursa. Therefore, a targeted strengthening program is necessary to address the root cause of the injury and prevent recurrence.
Exercises that isolate and strengthen the gluteal muscles are foundational for recovery and should be performed pain-free. Examples include clamshells, side-lying straight leg raises, and glute bridges, which help stabilize the hip and pelvis. It is important to focus on controlled, slow movements, ensuring the hips remain stacked and do not roll back during the exercise. Furthermore, tight hip flexors and a restricted iliotibial (IT) band can increase tension over the greater trochanter, making flexibility work a necessary component of the rehabilitation plan. Incorporating simple stretches for the IT band and hip flexors, alongside core stability work, helps create a more balanced and resilient kinetic chain for running.
Structured Return to Running
Before returning to running, the hip must be completely pain-free during all daily activities and strengthening exercises. Running while still symptomatic risks immediate re-aggravation and a longer recovery timeline. Once pain-free, the reintroduction of running must be a gradual, progressive process to allow the tendons and muscles to adapt to the load.
Start with a run-walk interval program, using short bursts of running interspersed with walking breaks. The total running volume should not increase by more than 10% per week, a widely accepted guideline for preventing overuse injuries. Runners can reduce impact forces by focusing on a shorter stride length with a higher cadence. Choosing softer surfaces, such as a track or trail, over concrete can also help reduce the overall shock transmitted up to the hip joint.