How to Fix Your Hip Bursitis Pain
Simple tips that reverse hip pain & inflammation
As women, our hips are the center of gravity for our entire body.
They’re our strongest area…by far.
(Let me guess—squats easier for you than push-ups? 😉)
But, strong as they are, our hips endure a lot.
In fact, women over 40 are more prone to hip pain than any other demographic!
And one of the most common sources of hip pain women encounter is something called Hip Bursitis or “trochanteric bursitis”.
This is when the bursae, a jelly-like sac which acts like a cushion, gets inflamed and angry.
It could show up for you as pain to the touch or with pressure.
Especially when you lay on your side, push it with your hand, sit for long periods, or even cross your legs.
In this issue, we’ll talk through what you can do to relieve hip pain and keep it at bay.
Read on…
Why This Matters
Hip bursitis is extremely common for women over 40—but it’s not something to push through, especially during the busy holiday season. Ignoring the pain can make it worse over time, so giving your body the care it needs now can help you stay strong, mobile, and fully present.
FITNESS SIMPLIFIED
Glute strength is the most important element to work on to alleviate outside hip pain.
Or ANY hip pain for that matter!
With stronger glute muscles:
✔️ Your legs are better aligned
✔️ You have more stability when stepping, squatting and standing
✔️ Less pressure is placed on the bursae and smaller tendons & ligaments.
But, we don’t only need strength.
Mobility in the hip joint is key too!
Stretching the hip flexors, located directly on the frontside of the hip, can allow your joint to move more easily, reducing pressure on the bursae.
Check out these easy exercises to work into a busy day to feel instant relief on your sore hips.
3 Easy Exercises To Relieve Hip Bursitis Pain
- Wide Leg Bridge (10-15 reps): On floor with legs bent and feet set almost as wide as a yoga mat; through your heels to lift hips up into bridge, holding your knees open.
- Bent-Over Hip Extensions (10-15 reps/side): Bend at the hips with hands on a chair; lift & lower one straight leg behind you; pay close attention to the standing leg and do not allow your hip to shift out to the side.
- Hip Flexor Stretch (5 deep breaths/side): Plant one foot up on a chair and tuck your tailbone under; press forward to feel stretch through the front of your hips.
Extra tip: Extra tip: Do all three of these exercises once, twice or even three times a day for a while to start to feel relief in your hips. Want to dig deeper into a full, hip-friendly glute strengthening program? Try this free one!
Did You Know...
- Standing wonky is bad for your hips. Stop crossing your legs or standing with your hip cocked! This places extra pressure on the outside of your hip, making hip pain worse.
- If your hip bursitis is feeling especially angry try icing it and even sleeping with a pillow between your knees.
- In addition to weak glutes, women with wider hips, knocked knees and a weak core are more apt to develop hip bursitis. Combine these traits with reduced estrogen levels in midlife and you have the perfect recipe for hip bursitis.
NUTRITION SIMPLIFIED
Our next stop for hip pain relief requires holding up a mirror on ourselves, and our indulgences during this celebratory season. 😬
Could excess sugar consumption be amplifying your achy spots?
Hard truth — it might.
Especially if you’re regularly over-consuming sugar without realizing it.
Nutrition Tip to Relieve Hip Bursitis Pain
Reduce Intake of Added Sugars
Eating too much sugar becomes even more problematic in midlife.
As estrogen declines, your body struggles to manage glucose like it used to—making you more prone to blood sugar spikes, inflammation, and joint pain issues (👋 hip bursitis!)
The American Heart Association recommends women limit added sugars to 25g per day or less—a target many easily exceed without realizing it.
Sugar is hugely inflammatory, and without estrogen’s protective effect, that inflammation hits harder.
Start paying a little closer attention to your added sugar intake, and opt for naturally sweet options (like fruit) instead of processed treats as often as possible.
Your hips (and the rest of your joints!) will thank you. ❤️
Almond, Coconut + Date Bites
More ideas for sweet treats without added sugars:
- Greek yogurt with blueberries, raspberries, strawberries & pecans. Choose plain Greek yogurt or use 0g added sugar yogurt.
- Extra dark chocolate, preferably 65% cocoa and above. Trader Joe’s has a great one by the checkout stands, 3-pack in red.
- Remember this one I shared a few weeks back? Tropical Chia Pudding - Try it today!
MINDSET SIMPLIFIED
The key to thriving during busy and sometimes stressful times is to have some things that make you feel like a Queen.
Our final stop on our hip pain relief journey is to get our mindset recentered.
If you’re experiencing constant hip pain, like hip bursitis, remind yourself that there are things within your control.
When you’re pain, it can be hard to see the way out.And much more natural to complain every day and suffer through.
But, it’s time to be an active participant in your healing process, not a victim.Reread the first sections and create your gameplan for the coming week:
👉 Schedule a time to strengthen your booty.
👉 Swap one planned sweet treat with the recipe above or another option
👉 Stay consistent…it may take time.But above all else, remember you’re worth it!
Mindset Tip to Relieve Hip Bursitis Pain
Prioritize Your Healing
THE TAKEAWAY
Your health and well-being matter just as much as the memories you’re creating this season. If you’ve been suffering with hip pain, be proactive—practical solutions DO exist. Let’s make space for you in the holiday hustle.
- Build a Strong Booty (Glutes!)
- Reduce Intake of Added Sugars
- Prioritize Your Healing
ADDITIONAL RESOURCES
Self Care Simplified podcast
376. Is Sugar Really That Bad?
244. How to Get Relief From Sciatica, SI Joint and Deep Hip Pain
257. What to Do for Tight, Popping Hips
SPECIAL RESOURCE
If you’ve been battling Hip Bursitis pain for FAR TOO LONG, this follow-along routine is perfect for you. Do this daily or every other day for 1-2 weeks to feel a difference!
Stop Hip Bursitis Pain: Do This 15 Min Routine Daily
Until next week... Be strong
