Hip bursitis involves inflammation of a bursa, a small, fluid-filled sac located near the hip joint. These sacs act as cushions, reducing friction between bones and soft tissues. The primary symptom of hip bursitis is pain, often felt on the outer part of the hip, which can sometimes extend down the outer thigh.
Understanding Hip Bursitis
Bursae are small, jelly-like sacs. In the hip, the most commonly affected is the trochanteric bursa, located on the outer side over the bony prominence of the thigh bone. This bursa reduces friction between bones and soft tissues, allowing smooth motion.
Repetitive activities like running, cycling, or prolonged standing commonly cause hip bursitis. Direct trauma, such as falling or prolonged lying on one side, can also irritate a bursa. Underlying conditions like rheumatoid arthritis, scoliosis, bone spurs, or leg-length inequality can contribute.
Walking and Hip Bursitis: The Nuance
Walking can support recovery or worsen hip bursitis, depending on the individual’s condition and how it’s performed. Gentle, controlled walking may be beneficial once acute pain subsides. This movement improves blood flow, reducing inflammation and promoting healing.
Slow-paced walking helps prevent joint stiffness and enhances muscle flexibility. It also promotes joint lubrication and strengthens hip-supporting muscles, reducing bursa stress. However, excessive walking, poor form, or challenging surfaces can irritate the inflamed bursa, increasing pain. Overdoing repetitive hip movements exacerbates the condition by causing further friction and pressure.
Safe Walking Practices and Modifications
To walk safely with hip bursitis, start slowly and gradually increase duration and intensity. Begin with short periods, 5-10 minutes on flat ground, and assess your body’s response. Supportive shoes with good cushioning and arch support absorb impact, promote proper alignment, and reduce hip strain. Replace athletic shoes regularly for continued support.
Walking on softer surfaces, such as a track or grass, minimizes hip joint impact compared to hard surfaces like concrete. Maintaining good posture, imagining a straight line from head to toe, distributes weight evenly and reduces hip stress. Listen to your body; stop walking if pain increases or if you experience sharp or shooting pain.
Alternative and Complementary Approaches
Other physical activities and lifestyle adjustments complement hip bursitis management. Gentle stretching, especially for hip flexors, hamstrings, and the iliotibial (IT) band, improves flexibility and reduces hip tension. Low-impact exercises like swimming or stationary cycling are excellent alternatives, allowing movement without excessive hip strain. They strengthen hip muscles and maintain mobility.
Applying ice reduces swelling and numbs acute pain; heat therapy relaxes muscles and improves circulation, easing stiffness. Alternating hot and cold packs is a common, effective approach. Avoiding pain-worsening activities, like prolonged sitting or lying on the affected side, is important.
When to Seek Professional Guidance
Consult a healthcare professional if hip pain persists over one to two weeks despite self-care. Seek guidance if symptoms worsen, you suddenly cannot move the hip joint, or pain prevents daily activities.
Immediate medical attention is necessary if hip pain appears suddenly, accompanied by fever, excessive swelling, redness, or signs of infection. A healthcare provider can diagnose the cause, rule out other conditions like fractures or muscle tears, and develop a personalized treatment plan.