Hip Bursitis — How the Right Exercise Can Help (A Hills District Guide)

If you’ve been dealing with pain on the outside of your hip — a deep ache that flares when you walk, climb stairs, or lie on your side at night — and you live in Norwest, Bella Vista, Castle Hill or the wider Hills District, you may be experiencing hip bursitis. It’s one of the most common causes of hip pain in adults, particularly women over 40 and active older adults. The frustrating part is that it often lingers for months, and the usual advice to simply rest frequently doesn’t resolve it. This guide explains what hip bursitis actually is, why it happens, and how the right exercise approach can address the root cause rather than just the symptom.

What Is Hip Bursitis?

A bursa is a small, fluid-filled sac that sits between bone and soft tissue to reduce friction and allow smooth movement. Around the hip, the most commonly affected is the trochanteric bursa, which sits over the bony point on the outside of the hip (the greater trochanter). When this bursa becomes irritated and inflamed, the result is trochanteric bursitis — pain and tenderness on the outer hip.

In recent years, medical understanding of this condition has evolved. What was once labelled purely as bursitis is now often more accurately described as greater trochanteric pain syndrome (GTPS) — because in many cases the underlying problem isn’t just an inflamed bursa, but irritation and degeneration of the gluteal tendons that attach nearby. This distinction matters, because it changes the most effective approach to treatment. It’s not simply about calming inflammation — it’s about addressing why the area became overloaded in the first place.

What Hip Bursitis Feels Like

• Pain and tenderness on the outer point of the hip
• Pain that worsens when lying on the affected side — often disrupting sleep
• Aching that flares with walking, climbing stairs, or standing up after sitting
• Pain that can radiate down the outside of the thigh
• Tenderness when pressing directly on the bony part of the hip
• Stiffness and discomfort after periods of inactivity

Why Hip Bursitis Happens

Hip bursitis and greater trochanteric pain syndrome rarely appear out of nowhere. They’re usually the result of the area being overloaded, and several factors commonly contribute:

• Weak gluteal muscles — this is the most common underlying factor. When the glutes (particularly gluteus medius) are weak, the hip isn’t properly stabilised during walking and standing, and the tendons and bursa on the outer hip take on stress they aren’t designed to handle.
• Poor movement patterns — the way you walk, stand, and move can place repetitive strain on the outer hip, particularly if the pelvis drops or the hip collapses inward with each step
• Sudden increases in activity — ramping up walking, running, or exercise too quickly overloads the area before it’s ready
• Prolonged sitting — tight hip structures and weak glutes from a sedentary lifestyle set the stage for outer hip pain
• Hormonal changes — this condition is notably more common in women, particularly around and after menopause, when tendon health and tissue resilience change
• Referred contributions from the back and knees — problems elsewhere in the chain can alter how the hip is loaded

Why Rest Alone Usually Isn’t Enough

When the outer hip hurts, the natural instinct is to rest it. And while reducing the specific aggravating activities in the short term is sensible, complete rest rarely resolves the problem — because it doesn’t address the underlying weakness and movement patterns that caused the overload in the first place. The moment you return to normal activity, the same forces are at play, and the pain returns.

The most effective, evidence-supported approach to greater trochanteric pain syndrome is progressive, targeted exercise — specifically, building strength in the gluteal muscles and correcting the movement patterns that overload the outer hip. Research comparing exercise-based management to corticosteroid injections has found that while injections may provide faster short-term relief, exercise produces better and more durable outcomes over the medium and long term.

The Exercise Approach That Works

Gluteal strengthening — the cornerstone. Building strength in the gluteus medius and the wider gluteal group is the single most important element. Strong glutes properly stabilise the hip and pelvis, taking load off the irritated tendons and bursa. This strengthening must be progressive and appropriately dosed — too much too soon can aggravate the area, which is why guidance matters.

Correcting movement patterns. Addressing the way you walk, stand, and load the hip is essential. If the pelvis drops or the knee collapses inward with each step, no amount of strengthening will fully resolve the problem until the pattern is corrected. This is where skilled coaching makes a real difference.

Managing load carefully. Certain positions and movements tend to aggravate the outer hip — particularly those that compress the tendons against the bone, such as crossing the legs, standing with the hip pushed out to one side, or aggressive stretching of the outer hip. Understanding what to modify in the early stages is an important part of recovery.

Gradual return to activity. Once strength and movement quality improve, a carefully progressed return to walking, exercise, or running allows the area to build tolerance without re-triggering the pain cycle.

Our personal trainers in Bella Vista have experience helping adults manage hip pain — building the gluteal strength and movement quality that addresses the root cause, safely and progressively.

A Note on Stretching

Many people with outer hip pain instinctively try to stretch the area, particularly aggressive stretches that pull the hip across the body. This often makes greater trochanteric pain syndrome worse, because these positions compress the already-irritated tendons against the bone. Gentle mobility work has its place, but the aggressive stretching that feels intuitively right is frequently counterproductive here. This is one of the many reasons a guided approach beats guesswork with this particular condition.

How Ryoga Supports Hip Health

Our Ryoga stretch and mobility program supports hip health through balanced, controlled mobility work rather than aggressive stretching. For adults managing outer hip pain, the gentle, progressive approach to hip and pelvic mobility — combined with the body awareness Ryoga develops — complements a gluteal strengthening program well. As always, the approach is tailored to where your body is at, and any aggravating positions are modified.

Find out more about Ryoga — yoga and stretch classes in Baulkham Hills.

When to See a Professional

While exercise is the most effective long-term management strategy for most cases of greater trochanteric pain syndrome, it’s worth seeing your GP or physiotherapist for an accurate diagnosis before beginning — particularly to rule out other causes of hip pain such as hip joint osteoarthritis, referred pain from the lower back, or other conditions that present similarly. If your pain is severe, came on suddenly after an injury, or is accompanied by other concerning symptoms, seek medical assessment promptly.

The Encouraging Reality

Hip bursitis and greater trochanteric pain syndrome can be persistent and frustrating — but they respond well to the right approach. Most people who commit to a progressive gluteal strengthening program, combined with correcting the movement patterns that caused the overload, experience meaningful improvement over a period of weeks to a few months. The key is addressing the underlying cause rather than just chasing the symptom — and doing it with appropriate guidance so the strengthening is dosed correctly and the aggravating factors are managed.

Serving Adults Across the Hills District

We work with adults managing hip pain and a wide range of other conditions from Norwest, Bella Vista, Castle Hill, Glenhaven, Kellyville, Rouse Hill and surrounding suburbs. Our private studio, experienced coaching team, and individually designed programs mean your program is built around your body and your specific situation — not a generic template. If outer hip pain has been limiting your life, we’d love to help you address it properly.

Book your trial session with our team here.

Health and happiness,
Ryan Fraser

Disclaimer: This post is for general educational purposes only and does not constitute medical advice. Always consult your GP or physiotherapist for an accurate diagnosis and before beginning a new exercise program for hip pain. Hip pain can have several causes, and appropriate assessment is important to ensure you’re addressing the right one.

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