So it hurts your hip to lay down on your side at night. Or maybe your hip is just stiff and painful. You might have hip bursitis!

Well what is that? It’s inflammation of the bursa sac that lies over your greater trochanter (lateral hip bone) and under your IT band. It’s a common area of pain with overuse, poor positioning, muscle weakness in area, or stiffness in the joint and surrounding areas.

How does it feel? You might have pain and tenderness along the lateral side of your affected hip which can be increased with walking, lying on the affected side, or excess training or use of a single leg.

How would we treat it in the clinic? There are multiple options, soft tissue massage – using hands, foam rollers, IASTM tools, etc; stretching of piriformis, glutes, hamstrings, and hip flexors (all muscles surrounding the area); and then of course strengthening of glutes, hamstrings, core, and overall posture.

Below you will see an example of three stretches and three strengthening activities that you can do to help alleviate the pain.

If this doesn’t help, please call us and we will do what we can to make you better!


-Allison Guitar, PT, DPT – Stellhorn Clinic

About Allison:

I became an PT because I always believed that movement is truly medicine. Being a PT allows me to practice and teach what I believe is the best way to enjoy and maintain a happy active life.  My favorite part of my job is seeing patients achieve their goals as they return to an active, pain free lifestyle.  Fun fact about me, I am married to Grant, have a sweet puppy named Rocky and I am a marathon runner and am currently training for my 5th marathon in Chicago this fall.