County Physio | Haddington & East Lothian

If you’re experiencing pain on the outer side of your hip, especially when walking, climbing stairs, or lying on your side, you may be dealing with hip bursitis — one of the most common causes of hip pain we treat at County Physio in Haddington.

Hip bursitis can be frustrating, painful and limiting, but with the right treatment, most people recover quickly and fully.

This guide explains what hip bursitis is, how to recognise the symptoms, and how physiotherapy can help you get back to pain-free movement.

What Is Hip Bursitis?

Around the hip joint are small, fluid-filled sacs called bursae. Their job is to reduce friction between bones, tendons and soft tissues.

When one of these bursae becomes irritated or inflamed — especially the trochanteric bursa on the outer hip — the result is hip bursitis.

Common Symptoms of Hip Bursitis

You may have hip bursitis if you notice:

✔ Pain on the outer side of the hip or thigh

✔ Pain when touching or pressing the hip

✔ Pain that worsens with walking, stairs or hills

✔ Pain when lying on the affected side

✔ Discomfort after prolonged standing or sitting

✔ A deep, aching, burning or sharp pain

Symptoms often start gradually but may also intensify after a fall, long walk or overuse.

What Causes Hip Bursitis?

Hip bursitis often develops due to irritation of the bursa from movement, pressure, or muscle imbalance. Common causes include:

1. Repetitive overuse

Walking long distances, running or climbing stairs frequently.

2. Muscle imbalance or weakness

Particularly weakness in the gluteal muscles.

3. Poor biomechanics

Walking with a limp, uneven stride or altered hip movement.

4. Prolonged pressure

Sleeping on one side for long periods.

5. Injury or trauma

A fall or impact to the outer hip.

6. Tight hip or thigh muscles

Increased friction across the hip bursa.

7. Arthritis or spinal issues

Changes in movement can irritate the hip bursa.

How Physiotherapy Helps Hip Bursitis

At County Physio, our physiotherapists use targeted, evidence-based treatments to reduce inflammation, relieve pain and correct the underlying causes.

Treatment typically includes:

1. Hands-On Manual Therapy

Soft tissue release and joint mobilisation help reduce tension, improve movement, and ease pressure on the bursa.

2. Strengthening Exercises

Focused on glutes, hip stabilisers and core muscles to fix the imbalance that caused the bursitis.

Often includes:

• Clamshells
• Hip abduction
• Glute bridges
• Hip stability drills

3. Stretching Tight Structures

Such as the hip flexors, IT band and outer thigh muscles to reduce friction around the bursa.

4. Gait & Posture Correction

Walking pattern or posture issues often contribute to bursitis. Small corrections can make a big difference.

5. Modern Therapies (As Needed)

We may also use:

• Dry needling
• Laser therapy
• Electrotherapy
• Taping

These help reduce inflammation and promote healing.

6. Activity & Lifestyle Guidance

We help you adjust daily habits — like sleeping positions, sitting posture and walking load — so the bursa can fully heal.

How Long Does Hip Bursitis Take to Heal?

Most people begin to notice improvement within 2–3 physiotherapy sessions, with full recovery depending on:

• How long symptoms have been present
• Strength and mobility levels
• Walking style
• Activity levels

The key is early treatment — leaving bursitis untreated often leads to chronic pain.

Book Your Hip Bursitis Assessment Today

Hip bursitis is highly treatable — especially with early intervention.
If you’re feeling outer hip pain, discomfort when walking, or pain when lying on your side, we can help.