Hip pain can stop you in your tracks. Whether you are an avid runner, someone who spends all day on your feet or just trying to keep up with daily life, a hurting hip is hard to ignore.
When your hip aches, you likely want to know what is wrong and how to fix it. Two of the most common culprits are hip bursitis and a hip muscle or tendon strain. While they share some similarities, they require slightly different approaches to healing.
This guide will help you understand the differences between the two, learn how to manage your pain at home safely and recognize exactly when you need to see a doctor.
Spotting the Differences: Hip Bursitis vs. Hip Strain Symptoms
Figuring out the exact source of your hip pain is the first step toward feeling better. Let us look at the unique signs of both conditions.
Hip Bursitis
Bursae are small, fluid-filled sacs that act as cushions between your bones and soft tissues. When these sacs become inflamed, you get bursitis.
Hip bursitis usually causes sharp, intense pain on the outer edge of your hip. Over time, this pain often transforms into a dull, widespread ache. You will likely feel tenderness over the bony point of your hip. The pain usually gets worse when you press on it, like when you try to sleep on your side.
Hip Strain
A strain happens when you stretch or tear a muscle or tendon. Strained hip muscles usually cause pain in the front of your hip or groin.
You will notice the pain most when you try to use the muscle, such as lifting your knee or stepping forward. A severe strain might also cause visible bruising, swelling or muscle weakness.
Overlapping Symptoms
Self-assessment can be tricky because both issues cause pain that worsens with activity. Both conditions can make walking, climbing stairs or getting out of a low chair feel difficult.
Because the symptoms overlap, checking exactly where it hurts and what triggers the pain is your best tool. If you’re unsure or your symptoms persist, seeing an orthopedist for a thorough evaluation can help determine the exact cause of your hip pain and guide you toward the most effective treatment.
Common Causes and Risk Factors
Understanding what caused your injury can help prevent it from happening again.
Everyday Triggers for Hip Bursitis
Hip bursitis is almost always a repetitive stress injury. Overuse from activities like running, cycling or climbing stairs can irritate the bursa.
Pressure from standing for long periods or age-related wear-and-tear also plays a huge role. Gait disturbances can alter the way you walk and stress the hip bursa.
When Hip Muscle Strains Happen Most
Strains happen suddenly. They usually occur during high-impact sports, a sudden slip or lifting something heavy. Skipping your warm-up before a workout is a major culprit. Previous injuries can also leave your muscles vulnerable to new strains.
Risk Factor Self-Check
Could your daily habits be putting your hips at risk? Ask yourself:
- Do you perform the same physical motions every day for work or exercise?
- Did you recently increase your workout intensity or walking/running distance?
- Do you skip stretching or warm-ups before being active?
- Do you spend prolonged periods standing on hard surfaces?
- Have you recently fallen or twisted your leg awkwardly?
If you answered yes to any of these questions and you’re experiencing prolonged hip pain that doesn’t improve after days of rest, seeing an orthopedist can help you determine next steps.
Preventing and Managing Hip Pain at Home
Most mild hip pain can be managed at home with a few basic tips.
- Rest: Stop activities that worsen your pain, and avoid pushing through sharp discomfort.
- Ice: Apply ice to the sore area for 15-20 minutes, several times a day, for the first 48 hours.
- Anti-Inflammatories: Over-the-counter medicines like ibuprofen or naproxen can reduce swelling and discomfort.
- Avoid Pressure: Don’t sleep on the painful side. A pillow between your knees can keep hips aligned.
- Gentle Movement: When it feels comfortable, try gentle activities like walking or swimming to prevent stiffness. Increase movement only if it doesn’t cause pain.
- Progress Slowly: Mild injuries may heal in weeks, but more severe ones can take longer. Physical therapy can help you safely regain strength if needed.
If pain lingers, gets worse or you’re unsure about your recovery, contact your doctor for guidance.
When to Seek Care: Red Flags Not to Ignore
While home care is highly effective, some symptoms mean you need a doctor right away. Delaying medical care can lead to worse injuries or long-term joint damage.
Call your healthcare provider immediately if you experience any of these red flags:
- You cannot bear any weight on the affected leg.
- Your hip joint looks deformed or out of place.
- You have intense pain that does not improve with rest.
- You develop a fever, or the skin over your hip feels hot and looks red.
- You experience sudden numbness or tingling traveling down your leg.
- You notice severe, rapid swelling or deep bruising.
Listen to your body. Give yourself permission to rest, apply ice and avoid painful movements. However, never ignore the red flags. If your pain is severe or fails to improve after a couple of weeks of home care, schedule a visit with your orthopedist.
Treatment Options for Hip Injuries
The right treatment for hip pain depends on its cause and severity. Many people start with home care — rest, ice, gentle activity and over-the-counter medications — to ease symptoms.
For more significant or persistent pain, your doctor may recommend options such as physical therapy, prescription medications, corticosteroid injections or regenerative treatments. In some cases, hip surgery might be considered for lasting issues that don’t improve with other care.
Because hip pain can have many causes, a specialist’s evaluation is the safest way to get an accurate diagnosis and personalized plan. If your pain isn’t improving, or you’re unsure what’s causing your discomfort, schedule an appointment with an orthopedist to determine the best next steps for your recovery.
At Stony Brook Orthopaedic Associates, our fellowship-trained specialists provide comprehensive care for all types of hip injuries. We use the latest treatments and work closely with physical therapists to help you recover safely and return to your activities. Whether you’re dealing with a new injury, ongoing pain or want expert guidance on your recovery, our team is here to help. Call (631) 444-4233 to learn more or schedule an appointment.
