Kiss Hip Bursitis & Hip Pain Goodbye. Our Guide To Pain Free Living

Hip Bursitis

Have you been told you have hip bursitis? Are you suffering from daily hip pain? Frustrated because you can’t sleep properly. Want to kiss that pain in the a$$ goodbye? I’m sure you do. Here’s how!

Want to know why we have seen an increase in the number of our patients presenting to the clinic in recent weeks suffering from hip pain and bursitis? Walking! Yes Walking. Sounds strange, doesn’t it. Walking is meant to be good for you. And it is. But what if your body is NOT used to walking and then all of a sudden it’s walking an hour a day,  Every Day. Unfortunately, there is no one magic bullet or cure-all fix. But we’re going to provide you with the next best thing. A series of mobility and strengthening exercises so you can SELF MANAGE your hip. And give you the freedom to live your life and enjoy your walks pain-free.  Hip Bursitis

Here’s The WHY?

As a result of the Covid-19 Pandemic, Victorians are currently experiencing some of the most stringent of lockdown restrictions we have ever experienced. Confined to our homes, most of us are making the most of the 60 mins of exercise we are allowed to partake in, and walking.

How Does Walking Cause My Hip Bursitis and Pain?hip bursitis

A quick anatomy lesson. One of the main muscles involved in hip pain is the Gluteus Medius. It’s a large fan-shaped muscle that sits on the back of the hip and is attached via a tendon to the thigh bone (Femur). A fluid-filled sac called a Bursa sits comfortably under this tendon.  This muscle along with a few other muscles are known as the Rotator Cuff of the Hip. One of their main functions is to stabilise the hip. This stability occurs when one leg is off the ground.

Think about that for a moment – If the Gluteus Medius muscle contacts when one leg is off the ground. And you are taking 10,000 steps per day. Then the muscle is undergoing 5000 contractions per day. When was the last time you walked into the gym and did 5000 bicep curls?? Hip Bursitis

So you can see if this muscle is not strong enough to cope with this sudden and dramatic increase in “load” and activity, it’s going to fatigue and fail. Fatigue leads to poor function. And poor function leads to damage and irritation.

What Is Causing My Hip Pain?

This is the $64 Million dollar question. But if I was a gambling man, I’d put my cash on your Gluteus Medius Tendon and the Bursa that sits underneath it. Of course, the pain can be coming from a few different places: These may include:

  • Osteoarthritis of the Hip Joint
  • Femoroacetabular impingement (FAI)
  • The Low Back
  • The Piriformis Muscle

The key here is to properly identify the cause. Very rarely do we see the Bursa becoming inflamed without the tendon being irritated too!  Far too often we see people opt for a cortisone injection into the Bursa, WITHOUT strengthening the muscle and tendon. These cases are destined for failure when the cortisone wears off. As it is usually the TENDON which irritates the Bursa. And the Muscle and Tendon which need more attention. 

What Can I Do For My Hip Bursitis and Pain?

Firstly we need to REDUCE a few things: These include:

  • Aggravating activities:

If you are walking daily. Shorten your walks.

  • Stretching

If your tendon is irritated or in a worst-case scenario torn. Stretching is going to further aggravate it.

  • Using the Foam Roller and Spikey Ball

Again, these are just going to further irritate the hip bursa and tendon.

Next, we need to INCREASE a few things: 


We need to ensure your hip has a good amount of movement. Chances are you’ve been sitting for extended periods of time. Let’s get the hips and lower back moving well. This can be done via our 3D lunge matrix – This will dynamically mobilise the muscles around the hip as well as the lower back: 

3D Luge matrix: Level – Beginner: 


This is the KEY to your long term health and wellbeing.

If we can STRENGTHEN your Gluteus Medius muscle it will be in a far better position to cope with your daily 1 hour walks. Here are a few of our favourite hip strengthening exercises. 

CLAMS: Level: Beginner.

Standing Fire hydrant: Level: Beginner to Intermediate 

Standing Glute Medius Exercise. Level  Intermediate 



Our bodies are designed to MOVE. SO rather than just opt for complete rest. Why not reduce your load, improve your mobility, and increase your strength! Your body will thank you now, and well into the future. 

As usual, if you have any other questions or want some more specific guidance, we are here for you! Just reach out. [email protected]

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Your comprehensive guide that covers everything from the basics of back pain to tips for keeping your spine healthy.