Hip bursitis describes the inflammation of bursae, small, fluid-filled sacs that cushion bones, tendons, and muscles around the hip joint. These bursae reduce friction during movement, ensuring smooth motion. When inflamed, often due to irritation or overuse, the area becomes tender and painful. Understanding factors that worsen this condition is important for managing symptoms and preventing flare-ups. This article explores activities, postures, and body mechanics that frequently aggravate hip bursitis.
Aggravating Activities and Movements
Repetitive physical actions are a primary cause of hip bursitis aggravation. Activities like running (especially on uneven surfaces), cycling, and prolonged walking can irritate the bursa due to continuous motion and friction. Climbing stairs also stresses the hip, potentially worsening inflammation. Engaging in these activities without proper form or gradually increasing intensity can exacerbate symptoms.
Direct pressure on the hip can also aggravate bursitis. Lying on the affected side places direct compression on the inflamed bursa, leading to increased pain, especially at night. Leaning against hard surfaces or performing exercises like side planks without adequate padding can put undue stress on the hip. Sudden increases in activity levels, often called “too much, too soon,” can overload hip structures and trigger a flare-up. Incorrect workout technique also contributes by placing improper strain on the hip joint and surrounding tissues.
Impact of Posture and Positions
Sustained body positions, during rest and daily activities, play a role in hip bursitis aggravation. Sleeping on the affected side commonly increases pain by applying direct pressure on the inflamed bursa. To alleviate this, sleeping on the unaffected side with a pillow between the knees helps maintain proper hip alignment and reduce pressure. Prolonged standing or sitting, especially with poor posture, can also contribute to hip discomfort by straining the joint and surrounding muscles.
Habitually crossing the legs can create muscular imbalances around the hips, potentially increasing strain on the bursa. This posture can alter the natural alignment of the pelvis and hip joint, contributing to irritation. The type of footwear worn can also impact hip health. Unsupportive or ill-fitting shoes, including high heels, can alter gait and weight distribution, placing additional stress on the hips and potentially aggravating bursitis.
Contributing Body Mechanics and Habits
Underlying physical factors and lifestyle habits can contribute to hip bursitis aggravation. Muscle imbalances, such as a tight iliotibial (IT) band or weak gluteal muscles, can alter hip mechanics and increase strain on the bursa. A tight IT band, a thick tissue band along the outside of the thigh, can pull on the hip, causing irritation. Weak gluteal muscles, important for hip stability, can lead to improper movement patterns that stress the bursa.
A discrepancy in leg length, where one leg is shorter than the other, can lead to uneven weight distribution and abnormal hip mechanics, increasing bursa irritation. Carrying excess body weight also places increased load on the hip joints and surrounding structures, including the bursae, making them more susceptible to inflammation. This added stress can exacerbate existing bursitis or contribute to its development.
Certain underlying medical conditions can also indirectly aggravate hip bursitis by altering gait or hip mechanics. Conditions like osteoarthritis of the hip or knee can change how a person walks, leading to compensatory movements that strain the bursa. Spinal problems, such as scoliosis or lumbar spine issues, can also affect posture and movement, placing uneven stress on the hips and contributing to bursitis flare-ups.