If you’ve ever dealt with hip bursitis pain, you know how much it can interfere with your daily activities. The discomfort from the inflammation of the bursa around the hip joint can make simple tasks, like walking or standing, feel nearly impossible. But what if I told you that the right approach to massage therapy could provide significant relief? Let’s dive into the top 3 best massages that help ease hip bursitis pain, reduce muscle tension, and improve your quality of life.
What is Trochanteric Bursitis?

Trochanteric bursitis, also known as greater trochanteric pain syndrome (GTPS), is the inflammation of the bursa located on the greater trochanter—a crest-like bony structure on the femur.
This condition affects 1.8 per 1,000 patients annually and is often associated with hip pain, especially on the lateral aspect (side) of the thigh.
Common causes of hip pain include repetitive stress, muscle imbalances, and underlying medical conditions.
What Are Bursae?
Bursae are small, fluid-filled sacs found throughout the body, typically near joints where friction between tissues or structures occurs.
The critical functions of bursas are:

- Reducing Friction:
- Bursas are strategically positioned between structures like tendons, ligaments, and bones.
- They provide a slippery surface that reduces friction and wear and tear during joint movement.
- Cushioning:
- Bursas act as shock absorbers, helping to distribute and absorb the impact forces generated during physical activities.
- Lubrication:
- The fluid within the bursa (synovial fluid) serves as a lubricant, ensuring that adjacent tissues glide smoothly over one another.
- This lubrication is crucial for joint health and function.
The trochanteric bursa may become irritated and inflamed because of excessive compression and repeated friction as the iliotibial band (IT Band ) snaps over it while lying superior to the greater trochanter (reference from Manske).
The common complaint of pain is on the lateral aspect (side) of the thigh, affecting everyday activities such as stair climbing, prolonged sitting, or lying over the affected hip. High-impact activities will exacerbate the pain, such as running.
Deep Tissue Massage for Hip Bursitis
One of the three best massages for hip bursitis is a deep tissue massage. It is an intense form of massage therapy that realigns deep layers of muscles and connective tissues. Unlike a “soft tissue massage,” a significant amount of pressure will be applied.

Riggs defines deep tissue massage as: “The understanding of the layers of the body, and the ability to work with tissue in these layers to relax, lengthen, and release holding patterns in the most effective and energy efficient way possible within the client’s parameters of comfort.”
It’s often recommended for individuals with hip bursitis, as it can target the core issues contributing to the pain.
How Deep Tissue Massage Works for Hip Bursitis
- Muscle and Fascia Release:
- Deep tissue massage involves applying sustained pressure to release chronic muscle tension.
- This can help alleviate the strain on the hip joint and surrounding muscles, contributing to pain relief.
- Increased blood flow to the area will also aid the affected region.
- Breakdown of Scar Tissue:
- In some cases, hip bursitis can lead to scar tissue formation.
- Deep tissue massage can help break down this scar tissue, increasing mobility and less discomfort.
- Improved Range of Motion:
- Deep tissue massage can enhance the range of motion by releasing tension in the muscles and fascia around the hip, making daily activities more manageable.
What to Expect During a Deep Tissue Massage
The therapist will use their fingers, elbows, and forearms to apply deep pressure to specific areas. You may experience some discomfort during the massage, especially if your muscles have adhesions or knots. However, it’s essential to communicate with your therapist about your comfort levels, as they can adjust their pressure accordingly.
Precautions for Deep Tissue Massage with Hip Bursitis
It’s crucial to inform your therapist about your hip bursitis condition before a deep tissue massage. The therapist must be told of the specific areas causing you pain and any limitations in your range of motion. Also, if you have any pre-existing health conditions, such as blood clotting disorders or osteoporosis, let your therapist know, as deep tissue massage may not suit you.
Myofascial Release: Targeting Fascial Restrictions
Myofascial release a specialized massage technique targeting the fascia, a web-like connective tissue surrounding muscles, bones, and organs. This technique is highly effective for individuals with hip bursitis, as it can address fascial restrictions that may contribute to pain and limited mobility.
How Myofascial Release Works for Hip Bursitis
- Fascial Release:
- Myofascial release aims to release fascial restrictions by applying sustained pressure to specific areas.
- In individuals with hip bursitis, these restrictions can cause tightness, discomfort, and limited mobility, which myofascial release can help alleviate.
- Improved Alignment:
- Myofascial release can help improve the alignment of the hip joint and surrounding structures by releasing fascial restrictions, reducing strain and discomfort.
- Enhanced Flexibility:
- Myofascial release can significantly improve flexibility and range of motion, making everyday movements easier for those with hip bursitis.
What to Expect During a Myofascial Release Session
During a myofascial release session, the therapist will use their hands to apply sustained pressure to the areas of fascial restriction. The pressure is typically applied longer than other massage techniques, allowing the fascia to release and elongate slowly. You may feel mild discomfort during the session, but it should not be painful. It’s essential to communicate with your therapist about your comfort levels.
Precautions for Myofascial Release with Hip Bursitis
As with any massage technique, communication with your therapist is key. Let them know about your hip bursitis condition, any specific pain points, and any concerns you may have. Myofascial release is generally considered safe for individuals with hip bursitis, but the therapist should avoid overzealous pressure in sensitive areas.
Trigger Point Release for Hip Bursitis Relief
Trigger point release is one of the best massages for hip bursitis. The knots or trigger points are specific areas of muscle tightness or knots that can develop in response to injury, overuse, or stress. These tight spots can refer to pain in other body parts and contribute to hip bursitis discomfort.
How Trigger Point Release Massage Works for Hip Bursitis:
Trigger point release massage aims to locate and apply pressure to these trigger points, which can help release muscle tension and alleviate pain. This technique can address the underlying muscular issues contributing to hip bursitis when performed correctly.
What to expect during a session in trigger point release
During a session with trigger point release, the therapist will first identify the trigger point. Common trigger points for hip bursitis are often found in the gluteal muscles, quadriceps, and the tensor fasciae latae (TFL) muscle on the side of the hip.
Gradual pressure will be applied to the identified trigger point using the therapist’s fingers or a massage tool. A massage gun is the perfect tool for self-massages. It should feel like a “good pain” or discomfort rather than severe pain. Remember to take slow, deep breaths when pressure is applied to the trigger point. Deep breathing helps relax the muscles and minimizes discomfort.
After the trigger point release, the therapist may gently stretch and massage the surrounding muscles to relax and lengthen them. The therapist may place a cold pack to reduce potential inflammation caused by the manipulation of the muscles.
Step-by-Step Guide: Self-Massage for Hip Bursitis
While professional massage therapy is ideal, self-massage can also provide relief. Here’s how to do it:
- Prepare Your Space: Sit or lie in a comfortable spot with support from a pillow or foam roller.
- Warm Up: Rub your hands together and apply massage oil or lotion.
- Light Pressure: Use circular motions around the hip with your fingers or a massage ball.
- Target Trigger Points: Apply steady pressure for 20-30 seconds on tender spots.
- Stretching: Finish with light stretches to enhance relaxation and mobility.
Repeat this routine 2-3 times a week for optimal results. Adding heat therapy or an ice pack before or after can further alleviate pain and improve blood flow.
Other treatment of trochanteric bursitis
The treatment options for hip bursitis typically involve a combination of approaches to alleviate pain, reduce inflammation, and promote healing. Here are some standard components of a treatment plan for hip bursitis:

- Rest and Activity Modification:
- Rest is essential to allow the inflamed bursa to heal. Avoid activities that exacerbate the pain, such as prolonged standing, running, or activities that require repetitive movements.
- Modify your activities to reduce stress on the hip joint. Using assistive devices like crutches can help relieve pressure.
- Medications:
- Nonsteroidal anti-inflammatory medication, such as ibuprofen or naproxen, can help reduce pain and inflammation. These are available over-the-counter or may be prescribed by a healthcare provider.
- In some cases, your doctor may recommend steroid injections directly into the bursa to reduce inflammation.
- Modalities
- Therapeutic modalities such as ultrasound and heat may be used to promote healing and reduce pain.
- Ice Therapy: Applying an ice pack to the affected area for 15-20 minutes every few hours can help reduce inflammation and alleviate pain. Use a thin cloth or towel to protect the skin from direct contact with the ice.
- Weight Management:
- Excess body weight can increase stress on the hip joint. Maintaining a healthy weight or losing excess weight can help reduce the strain on the hip and alleviate symptoms.
- Supportive Footwear:
- Wearing shoes with good arch support and cushioning can help reduce pressure on the hip joint and improve overall body mechanics.
- Stretching and Strengthening Exercises:
- Hip bursitis exercises consist of strengthening and stretching the muscles outside of the hip, which will support the hip joint and reduce symptoms.
- You should seek Physical Therapy if you have intense hip pain before exercising. Remember, some exercises can exacerbate the issue, so consult a professional.
- Surgery (in severe cases):
- If conservative treatments do not provide relief and a structural issue causes hip bursitis, your healthcare provider may consider surgical intervention. The procedure may involve removing the inflamed bursa (bursectomy) or addressing the condition’s underlying cause.
- If the hip bones are damaged, an anterior hip replacement, may be necessary.
The Takeaway
Hip bursitis can be painful and frustrating, but massage therapy offers a natural, non-invasive approach to pain relief and improved mobility. The three top massages for hip bursitis were proven to increase range, decrease pain and improve overall function to complete activities of daily living.
Deep tissue massage targets the core issues contributing to hip bursitis pain. Myofascial release addresses fascial restrictions that can limit mobility and cause discomfort. Lastly, trigger point release targets any knots causing pain or limited range of motion.
Please consult a healthcare professional before trying any of these massages for hip bursitis yourself. Additionally, always communicate openly with your massage therapist about your condition, pain levels, and concerns. With the right approach, massage therapy can be a valuable tool in your journey to hip bursitis pain relief and improved quality of life.
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References
- Koren Y, Kalichman L. Deep tissue massage: What are we talking about? J Bodyw Mov Ther. 2018 Apr;22(2):247-251. doi: 10.1016/j.jbmt.2017.05.006. Epub 2017 May 17. PMID: 29861215.
- Seidman AJ, Taqi M, Varacallo M. Trochanteric Bursitis. 2022 Nov 20. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan–. PMID: 30860738.
- Pumarejo Gomez L, Childress JM. Greater Trochanteric Pain Syndrome. [Updated 2023 Apr 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557433/
- Manske, R.C. (2016) Fundamental Orthopedic management for the physical therapist assistant. St. Louis , MO: Elsevier.
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