This post is all about the best shoes for hip bursitis

Hi Runners! Today’s post is all about a condition that I am very familiar with, unfortunately: hip bursitis. Have you ever heard of it? It’s especially common among long-distance runners because of the long time we are running in each session, but there is so much more to it. It can also develop if you have poor running form if you are running on hard surfaces, or… if you are wearing inadequate footwear! That’s why in this post I have compiled THE best shoes you can wear for hip bursitis. Not only to run or train but also for daily activities. Let’s get started!

What is Hip Bursitis?

​Hip bursitis, also known as trochanteric bursitis, is a condition characterized by inflammation of the bursae in the hip region. Hip bursae are small, fluid-filled sacs that act as cushions between bones, tendons, and muscles, reducing friction and allowing smooth natural movement. When these bursae become inflamed or irritated, it’s often due to the most common causes including repetitive motions, overuse, hip injuries, hip fractures, or underlying conditions such as rheumatoid arthritis, which can lead to hip bursitis.

Chronic hip pain is a common symptom associated with hip bursitis, often presenting as a dull ache or sharp pain on the outside of the hip. This persistent discomfort can significantly impact daily activity and quality of life, making it essential to address the underlying causes and seek appropriate treatment to alleviate symptoms and prevent long-term complications.

​Symptoms of Hip Bursitis

Hip bursitis can manifest through various symptoms, which may vary in severity from person to person. Common symptoms of hip bursitis include:

1. Pain: Pain is the most prevalent symptom of hip bursitis. It typically manifests as a dull ache or sharp pain on the outside of the hip, which may worsen with movement or pressure on the affected area. The pain may radiate down the outer thigh or buttock and can range from mild to severe. Additionally, individuals with hip bursitis may experience knee pain, as the discomfort can refer to the surrounding areas, including the knee joint. This interconnection of pain between the hip and knee can further complicate mobility and daily activities for those with hip bursitis. Therefore, it’s essential to address both hip and knee pain when managing this condition.
2. Tenderness: The affected area may feel tender to the touch, especially when pressure is applied directly over the hip bursa. Tenderness can make it uncomfortable to lie on the affected side or engage in activities that involve hip movement.
3. Swelling: Inflammation of the bursa can lead to swelling around the hip joint. Swelling may be visible as a noticeable bulge or feel like increased fullness in the hip area. It may also contribute to a sensation of tightness or discomfort.
4. Warmth: The skin over the affected hip may feel warmer than usual due to inflammation and increased blood flow to the area. This warmth may be noticeable to the touch or perceived as a localized sensation of heat.
5. Stiffness: Individuals with hip bursitis may experience stiffness or decreased range of motion in the hip joint. This stiffness can make it challenging to perform activities that require bending, squatting, or rotating the hip, leading to mobility limitations.
6. Painful Movements: Certain movements, such as walking, climbing stairs, or getting up from a seated position, may exacerbate hip bursitis symptoms. Activities that involve prolonged periods of standing or repetitive hip movements can also trigger pain and discomfort.
7. Pain at Rest: In some cases, hip bursitis pain may persist even at rest, particularly when lying on the affected side or during periods of prolonged immobility. This continuous discomfort can disrupt sleep and daily activities.

It’s important to note that hip bursitis symptoms can mimic those of other hip conditions, such as osteoarthritis, tendonitis, or hip joint injury. Therefore, obtaining an accurate diagnosis from a healthcare professional is crucial for appropriate management and treatment. If you experience persistent severe hip pain or other symptoms suggestive of hip bursitis, seek medical evaluation to determine the underlying cause and develop an effective treatment plan tailored to your needs.

While hip bursitis can occur in anyone, it is more common in middle-aged or older adults, athletes, and individuals with conditions such as obesity or uneven leg length.

How to Treat Hip Bursitis

Treating hip bursitis typically involves a combination of self-care measures, lifestyle modifications, and medical interventions aimed at reducing pain and inflammation, improving hip function, and preventing recurrence. Here are some common treatment options for hip bursitis:

1. Rest and Activity Modification: Resting the affected hip and avoiding activities that exacerbate pain or inflammation can help relieve symptoms and promote healing. Modify your activities to reduce stress on the hip joint, and avoid prolonged periods of standing or sitting.
2. Ice Therapy: Applying ice packs to the affected hip for 15-20 minutes several times a day can help reduce pain and inflammation. Wrap the ice pack in a thin cloth to protect the skin, and avoid applying ice directly to the skin to prevent frostbite.
3. Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): Over-the-counter NSAIDs, such as ibuprofen (Advil, Motrin) or naproxen (Aleve), can help reduce pain and inflammation associated with hip bursitis. Follow the recommended dosage instructions and talk to your doctor if you have any concerns or underlying medical conditions.
4. Physical Therapy: A physical therapist can develop a tailored exercise program to strengthen the muscles around the hip, improve flexibility, and correct biomechanical issues contributing to hip bursitis. Physical therapy may include stretching exercises, strengthening exercises, manual therapy, and modalities such as ultrasound or electrical stimulation.
5. Steroid Injections: Corticosteroid injections may be recommended for individuals with severe or persistent hip bursitis symptoms that do not respond to conservative treatments. Steroid injections can help reduce inflammation and provide temporary pain relief. However, they are typically reserved for short-term use due to potential side effects.
6. Assistive Devices: Using assistive devices such as canes or crutches can help reduce weight-bearing on the affected hip and alleviate pain while walking. A physical therapist can guide proper device use and fitting.
7. Orthotics: Custom orthotic inserts and shoe modifications may be prescribed to correct foot mechanics and alignment issues that contribute to hip bursitis. Orthotics can help redistribute pressure and reduce strain on the hip joint during weight-bearing activities.
8. Ultrasound and Shockwave Therapy: In some cases, ultrasound or shockwave therapy may be recommended to promote healing and reduce inflammation in the hip bursa. These non-invasive treatments use sound waves to stimulate tissue repair and improve blood flow to the affected area.
9. Surgery (in rare cases): In severe cases of hip bursitis that do not respond to conservative treatments, surgical intervention may be considered. Surgical options may include bursectomy (removal of the inflamed bursa) or other procedures to address underlying structural issues contributing to hip bursitis.

It’s important to consult a healthcare professional for an accurate diagnosis and personalized treatment plan tailored to your individual needs. Treatment for hip bursitis may vary depending on the underlying cause, severity of symptoms, and individual health factors. With proper treatment and management, most people with hip bursitis can experience significant improvement in symptoms and return to their normal activities.

Best Shoes for Hip Bursitis

Now, let’s explore the various types of shoes that can provide relief and support for individuals with hip bursitis:

Supportive Sneakers

Investing in supportive sneakers with ample cushioning and stability features can help reduce the impact on your hips. Look for shoes with cushioned insoles, shock-absorbing midsoles, and good arch support to alleviate pressure on the hips while walking or standing for extended periods.

Supportive sneakers are particularly beneficial for individuals with hip bursitis as they provide cushioning to absorb shock and reduce strain in the affected area. Brands like Brooks, ASICS, and New Balance offer a wide range of supportive sneakers suitable for various foot types and activity levels.

From left to right: Brooks Adrenaline GTS 22, Brooks Ghost Max, ASICS Gel Quantum 180, New Balance 1540 and ALTRA Torin 6

Orthopedic Shoes

Orthopedic shoes are specifically designed to provide superior comfort and support for foot pain and joint conditions, including hip bursitis. These shoes often feature contoured insoles, extra padding, and wide toe boxes to accommodate swollen or sensitive joints. Additionally, orthopedic shoes come in a range of styles, from casual to dressy, allowing you to find the perfect pair for any occasion.

Brands like Orthofeet Shoes, Vionic, and Drew Shoes specialize in orthopedic footwear and offer a variety of options tailored to individuals with hip bursitis. Orthopedic shoes can help alleviate pain and discomfort associated with hip bursitis while promoting proper foot alignment and reducing pressure on the hips.

Low-Heeled Shoes

High heels can exacerbate hip bursitis by placing added strain on the hips and altering your gait. Opting for low-heeled shoes or flats can help maintain proper alignment and reduce pressure on the affected area. Look for shoes with a heel height of one inch or less to minimize discomfort and promote better posture.

Low-heeled shoes are stable supportive shoes, ideal for individuals with hip bursitis as they provide stability and support without compromising comfort. Brands like Clarks, Naturalizer, and Ecco offer stylish low-heeled shoes suitable for everyday wear.

Custom Orthotics

If you have specific foot issues contributing to your hip bursitis, custom orthotics may be beneficial. A podiatrist can assess your foot mechanics and create personalized inserts to correct any imbalances and provide optimal support for your feet and hips. These custom orthotics can be worn with a variety of shoe styles to enhance comfort and alleviate pain.

Custom orthotics are tailored to your individual needs and can address biomechanical issues that contribute to hip bursitis. While they may be more expensive than off-the-shelf inserts, custom orthotics offer superior support and stability for individuals with hip bursitis.

Stability and Motion Control Shoe Types

For people with overpronation, supination, stability, and motion control shoes can help stabilize the feet and prevent excessive inward or outward rolling motions. These shoes typically feature reinforced arch support and firmer midsoles to promote proper alignment and reduce strain on the hips.

Stability and motion control shoes are designed to provide support and stability for individuals with hip bursitis, helping to reduce pain and discomfort while walking or running. Brands like Saucony, Brooks, and Mizuno offer a variety of stability shoes suitable for different foot types and activity levels.

In summary, choosing the right footwear is crucial for managing hip bursitis and reducing pain and discomfort associated with the condition. Whether you opt for supportive sneakers, orthopedic shoes, low-heeled footwear, custom orthotics, or stability shoes, prioritizing comfort and proper support can help alleviate symptoms and improve mobility.

Hip Bursitis and Runners

Hip bursitis is very common among runners, particularly those who like and enjoy long-distance running or repetitive activities that place stress on the hip joints. Several factors contribute to the development of hip bursitis in runners, including overuse, biomechanical issues, training surface, and footwear choices.

Overuse is a common cause of hip bursitis in runners. Excessive running without proper rest or recovery can lead to irritation and inflammation of the bursae in the hip region. Runners who increase their mileage too quickly or neglect proper training techniques may be at a higher risk of developing hip bursitis.

Biomechanical issues, such as poor running form, muscle imbalances, and biomechanical abnormalities, can also contribute to hip bursitis in runners. Issues like overpronation or leg length discrepancies may exacerbate the condition by placing undue stress on the hips while running.

Additionally, the training surface can play a role in developing hip bursitis. Running on hard surfaces like pavement or concrete can increase impact forces on the hips, potentially leading to irritation of the bursae over time.

Furthermore, inadequate footwear choices can contribute to hip bursitis in runners. Wearing uncomfortable shoes that lack proper support, cushioning, or stability can alter gait mechanics and increase pressure on the hip joints, leading to irritation and inflammation of the bursae.

In summary, runners are at risk of developing hip bursitis due to factors such as overuse, biomechanical issues, training surface, and footwear choices. Runners need to practice proper training techniques, listen to their bodies, and wear appropriate footwear to reduce the risk of hip bursitis and other overuse injuries.

As you have seen, wearing the right shoes for hip bursitis is especially important for runners. Let’s tackle that next!

Best Shoes for Hip Bursitis: Running Sneakers

Here are the 10 best running shoe options that can provide relief and support for people with hip bursitis:

1. Brooks Ghost 14:
   • Features ample cushioning and a neutral support design.
   • Provides a smooth ride with excellent shock absorption.
   • Offers a comfortable fit and reliable support for long-distance running.
2. ASICS Gel-Kayano 28:
   • Offers stability and great support for overpronation.
   • With ASICS’ signature Gel cushioning system for superior shock absorption.
   • Provides a secure fit and plush comfort for runners with hip bursitis.
3. New Balance Fresh Foam 1080v11:
   • Features Fresh Foam cushioning for a plush and responsive feel.
   • Offers a supportive yet flexible design for a smooth ride.
   • Provides ample cushioning and support for runners with hip bursitis.
4. Hoka One One Bondi 7:
   • Great option if you are looking for maximum cushioning and plush comfort.
   • Provides excellent shock absorption, ideal for reducing the impact on the hips.
   • Offers a stable platform and supportive fit for runners with hip bursitis.
5. Saucony Guide 14:
   • Provides stability and support for mild to moderate overpronation.
   • It has PWRRUN cushioning for a responsive and cushioned ride.
   • Offers a secure fit and supportive feel, making it suitable for runners with hip bursitis.
6. Mizuno Wave Inspire 17:
   • Offers a combination of stability and cushioning.
   • Features Mizuno’s Wave Plate technology for smooth transitions and support.
   • Provides reliable support and comfort for runners with hip bursitis.
7. Nike Air Zoom Structure 24:
   • Offers stability and support for overpronation.
   • Features Zoom Air cushioning for a responsive and cushioned feel.
   • Provides a secure fit and supportive ride for runners with hip bursitis.
8. Altra Paradigm 6:
   • Known for its zero-drop platform and wide toe box.
   • Provides ample cushioning and support for long-distance running.
   • Offers a natural foot shape design, ideal for runners with hip bursitis.
9. Brooks Adrenaline GTS 22:
   • Provides stability and support for overpronation.
   • Features BioMoGo DNA cushioning for adaptive cushioning.
   • Offers a secure fit and reliable support for runners with hip bursitis.
10. ASICS GT-2000 10:
    • Offers stability and support for overpronation.
    • Features GEL cushioning in the rearfoot and forefoot for shock absorption.
    • Provides a comfortable and supportive ride for runners with hip bursitis.

These running shoe options vary in features and technology but are all designed to provide support, cushioning, and stability, making them suitable choices for runners dealing with hip bursitis. It is very important to try on different shoes and find the pair that offers the best fit and support for your individual needs and preferences. Additionally, consulting with a healthcare provider or podiatrist can provide valuable insight into selecting the most suitable footwear for managing hip bursitis while running.

The Best Exercises for Hip Bursitis

Exercises for hip bursitis typically focus on strengthening the muscles around the hip, improving flexibility, and correcting any imbalances or weaknesses that may contribute to the condition. However, it’s essential to consult a healthcare professional or physical therapist before starting any exercise program to ensure it’s safe and appropriate for your condition. Here are some exercises commonly recommended for hip bursitis:

1. Hip Flexor Stretch:
   • Kneel on one knee with the other foot planted on the ground in front of you.
   • Keep your back straight and gently push your hips forward until you feel a stretch in the front of the hip on the kneeling leg.
   • Hold the stretch for 20-30 seconds and then switch sides.
   • Repeat 2-3 times on each side.
2. Piriformis Stretch:
   • Sit on the floor with one leg straight and the other leg crossed over the knee of the straight leg.
   • Hug the bent knee towards your chest until you feel a stretch in the buttock of the crossed leg.
   • Hold the stretch for 20-30 seconds and then switch sides.
   • Repeat 2-3 times on each side.
3. Glute Bridge:
   • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
   • Squeeze your glutes and lift your hips off the ground until your body forms a straight line from shoulders to knees.
   • Hold the position for 2-3 seconds, then lower back down.
   • Perform 10-15 repetitions, gradually increasing as you build strength.
4. Clamshell Exercise:
   • Lie on your side with your hips and knees bent, and your head supported by your arm.
   • Keeping your feet together, open your top knee as far as you can while keeping your pelvis stable.
   • Hold for a moment, then return to the starting position.
   • Perform 10-15 repetitions on each side.
5. Side Leg Raise:
   • Lie on your side with your legs straight and stacked on top of each other.
   • Lift your top leg toward the ceiling while keeping it straight.
   • Hold for a moment at the top, then lower it back down.
   • Perform 10-15 repetitions on each side.
6. Hip Abduction with Resistance Band:
   • Attach a resistance band around your ankles and stand with your feet hip-width apart.
   • Keeping your legs straight, lift one leg out to the side against the resistance of the band.
   • Slowly return to the starting position.
   • Perform 10-15 repetitions on each side.
7. Standing Hip Flexion:
   • Stand upright and hold onto a stable surface for balance.
   • Lift one knee towards your chest as high as you comfortably can.
   • Hold for a moment, then lower it back down.
   • Perform 10-15 repetitions on each side.

Remember to start slowly and gradually increase the intensity and duration of your exercises as your strength and flexibility improve. If you experience pain or discomfort during any exercise, stop immediately and consult your healthcare provider. 

In addition to the specific exercises mentioned above, incorporating low-impact activities such as walking and swimming into your routine can provide additional benefits for managing hip bursitis. These exercises help improve overall hip strength, flexibility, and cardiovascular fitness without placing excessive stress on the joints.

Conclusion

To wrap up, finding the right footwear is crucial for managing hip bursitis, especially for runners. The condition, characterized by inflammation of the bursae in the hip region, can be exacerbated by factors such as overuse, biomechanical issues, and inadequate footwear. By investing in supportive flexible footwear, runners, orthopedic shoes, lightweight shoes, or custom orthotics, individuals can alleviate joint pain and discomfort associated with hip bursitis while promoting proper foot alignment and reducing pressure on the hips. Alongside proper footwear, incorporating targeted exercises and treatments such as rest, physical therapy, and medication can further support hip health and facilitate recovery. 

Remember, consulting with healthcare professionals for personalized advice and treatment recommendations is essential for effectively managing hip bursitis (and other hip issues) and maintaining an active lifestyle. Happy running!