When experiencing hip pain, a common question arises regarding physical activity, especially walking. Hip bursitis, a frequent cause of such discomfort, can make everyday movements challenging. This article explores the nature of hip bursitis and provides guidance on appropriate activity levels.
Understanding Hip Bursitis
Hip bursitis, specifically trochanteric bursitis, involves the inflammation of a bursa, a small fluid-filled sac that cushions bones, tendons, and muscles around joints, located at the outer hip. When the bursa covering the greater trochanter (a bony prominence on the outer thigh bone) becomes irritated, it leads to pain. Symptoms typically include pain on the outside of the hip and outer thigh, which can sometimes extend to the buttock or down the leg. The pain may be sharp initially, evolving into a dull ache, and often worsens with activities like walking, climbing stairs, or prolonged sitting, or at night when lying on the affected side. Common causes include repetitive stress (e.g., running, cycling), injury, overuse, poor posture, leg length differences, or bone spurs.
Walking with Hip Bursitis
Navigating walking with hip bursitis requires a careful approach, as both complete inactivity and excessive movement can be counterproductive; the key is to find a balance, allowing for gentle movement without exacerbating pain. Walking might be acceptable for short distances and on flat, even surfaces, provided it does not increase pain; if it causes sharp discomfort, limping, or strain, modify or stop. Proper footwear with good arch support and cushioning can help reduce hip stress, and shoe inserts may benefit those with leg length differences. The concept of “active rest” encourages gentle movement that does not worsen symptoms, such as shorter, slower walks or low-impact activities like swimming or cycling. Listening closely to one’s body and using pain as a guide is paramount.
Other Strategies for Relief
Beyond managing walking, several self-management and conservative treatment options can provide relief for hip bursitis. Initial steps include resting the affected hip and avoiding activities that worsen symptoms, along with applying ice to the outer hip for 10 to 20 minutes at a time, several times daily, to reduce inflammation and pain. Gentle stretching exercises targeting the hip and surrounding muscles (e.g., glutes, IT band) improve flexibility and reduce tension, while strengthening exercises for core and hip muscles (e.g., glute bridges, side-lying leg raises, clamshells) enhance stability and function. Maintaining proper posture and ergonomic adjustments, such as sleeping on the unaffected side with a pillow between the knees, can also alleviate bursa pressure. Over-the-counter pain relievers like ibuprofen or naproxen can manage pain and inflammation, though consulting a doctor before extended use is advisable. Physical therapy plays a significant role in recovery, offering guided exercises and modalities to reduce pain, improve motion, and prevent future flare-ups.
When to Consult a Doctor
While many cases of hip bursitis improve with self-care, certain indicators warrant professional medical attention. Consult a doctor if hip pain persists or worsens despite consistent self-management for one to two weeks, or if severe pain interferes with daily activities or sleep. Other concerning signs include inability to bear weight on the affected leg, or symptoms suggesting infection (e.g., fever, redness, warmth, significant swelling). A doctor can diagnose the condition, rule out other causes, and recommend appropriate treatments. These may include prescription medications, corticosteroid injections, physical therapy, or in rare cases, surgical removal of the bursa.