Trochanteric bursitis occurs when the trochanteric bursa becomes inflamed. This bursa is a small, fluid-filled sac that cushions the greater trochanter—the bony point on the outside of the hip—from the muscles and tendons that glide over it. Irritation causes pain and tenderness on the outer hip and thigh, especially when lying on that side or engaging in repetitive activities. Self-massage is a common complementary approach to reduce tension in the surrounding hip musculature, which often contributes to stress on the bursa. This guide provides safe and actionable techniques to help manage discomfort associated with hip bursitis.
Safety First: When to Avoid Self-Massage
Massage is intended to relieve tension in the muscles surrounding the hip, not to treat the inflamed bursa directly. Direct, forceful pressure onto an irritated bursa can worsen inflammation and intensify pain. Always consult a physician or physical therapist for an accurate diagnosis before starting any new self-treatment plan, ensuring your symptoms are not due to a more serious condition.
Self-massage is strongly discouraged during an acute flare-up, characterized by intense, sharp pain, significant swelling, or warmth in the area. If the pain is severe, unexplained, or accompanied by systemic symptoms like a fever or chills, seek immediate medical attention, as this could indicate an infection, known as septic bursitis. Additionally, if you have conditions like blood clotting disorders or severe osteoporosis, deep tissue work may be contraindicated and should be discussed with a healthcare professional.
Locating the Affected Area
Locating the anatomy correctly ensures pressure is applied to tight muscles and not the inflamed sac. The greater trochanter is the large, palpable bony prominence on the side of your upper thigh. To find it, place your fingers on the side of your hip, slightly below the waistline, until you feel a hard, rounded area of bone.
The trochanteric bursa lies directly over this bony projection. When inflamed, this specific area is often tender and must be deliberately avoided when applying direct or heavy pressure. The goal of massage is to work the surrounding soft tissues, such as the gluteal muscles and the tensor fasciae latae (TFL), which attach nearby and can create friction over the bursa if they become tight.
Manual Techniques for Hip Bursitis Relief
Manual techniques focus on releasing tension in the large muscles that contribute to friction and stress on the outer hip. Start by using gentle kneading (effleurage) to warm up the gluteal muscles and the upper side of the thigh. Use the palm or fingertips to apply broad, circulating strokes for one to two minutes, increasing blood flow without irritating the bursa. This initial warming prepares the muscles for deeper work.
Next, employ sustained, gentle pressure on trigger points within the gluteal muscles, similar to an ischemic compression technique. These tight spots often develop in the gluteus medius or piriformis and can refer pain to the outer hip. Apply firm but tolerable pressure with your thumb or knuckles for 30 to 60 seconds until the tension releases. Ensure this pressure is placed on the muscle belly and not directly over the greater trochanter.
You can also use cross-fiber friction on the tendons surrounding the hip joint, moving your fingertips perpendicular to the muscle fibers. This technique helps to break up minor adhesions and improve tissue mobility in the lateral hip area. All manual movements must be slow and controlled; immediately reduce or stop pressure if it causes a sharp increase in typical bursitis pain.
Integrating Tools for Deeper Relief
Tools are effective for applying deeper, sustained pressure to large or hard-to-reach muscle groups that contribute to hip tension. A foam roller can address the tensor fasciae latae (TFL) and the iliotibial (IT) band, which runs along the outside of the thigh. Lie on your side and position the roller just below your hip, supporting your body weight with your hands and the opposite leg.
Slowly roll along the side of your thigh from the hip down toward the knee, focusing on the TFL muscle located on the front-side of the hip. Shift your body slightly forward or backward to avoid direct, heavy contact with the greater trochanter, which could compress the inflamed bursa. The purpose is to release tension in the long, fibrous IT band and the TFL, preventing them from pulling too tightly across the bursa.
For more targeted work, a tennis or lacrosse ball can apply concentrated pressure to deep trigger points in the gluteal muscles. Sit on the floor and place the ball under the tightest part of your glute. Lean into the ball, shifting your weight until you find an area of tension. Hold this position for up to one minute, allowing the pressure to sink into the muscle, before moving the ball. This precise pressure is effective for deep muscle release, provided it is kept away from the sensitive, inflamed area of the bursa.