Has persistent hip pain sidelined you after a workplace injury?
Are you wondering why it’s lingering or how to return to feeling like yourself again?
Hip bursitis is a common yet frustrating condition that can significantly impact one’s ability to work and move freely, especially when it results from repetitive or strenuous job activities. The good news? With the right physiotherapy and gym-based rehabilitation program, recovery is not just possible—it’s expected.
Let’s walk through how to take back your health and rewrite your story—starting today.
What Is Hip Bursitis?
Hip bursitis is the inflammation of a fluid-filled sac called the bursa, which acts as a cushion between your bones, muscles, and tendons. In the hip, the most commonly affected bursa is located over the outside of the hip bone (the greater trochanter).
The bursa becomes inflamed when irritated—whether from overuse, direct trauma, or poor mechanics—resulting in pain, tenderness, and reduced mobility.
How Do Workplace Injuries Cause Hip Bursitis?
Many jobs involve repetitive movements, prolonged standing, climbing, or awkward postures that stress the hip. Over time, these demands can overload the bursa, especially without proper ergonomics or rest.
Workplace injuries often involve:
- Repetitive squatting or kneeling
- Lifting heavy loads incorrectly
- Slips, trips, or falls
- Long hours standing on hard surfaces
What starts as a dull ache can quickly become a sharp pain that affects not just your work—but every step you take.
Recognising the Symptoms
You might be dealing with hip bursitis if you notice:
- Pain on the outside of your hip, especially when lying on it
- Sharp or burning pain when walking, climbing stairs, or standing up from sitting
- Stiffness or reduced range of motion
- Tenderness when pressing on the hip
If these sound familiar, a physiotherapist can help confirm the diagnosis and start you on recovery.
Why Physiotherapy + Gym Rehab Works Best
At our clinic, rehab isn’t just about managing pain—it’s about rebuilding strength, restoring movement, and helping you regain your independence. Our approach combines hands-on therapy with tailored exercise programs delivered in a real rehab gym setting.
Here’s how we help you return to work and life stronger and more resilient.
The Phased Rehab Plan for Hip Bursitis
Phase 1: Settle the Pain and Inflammation (Weeks 0–2)
Goals: Reduce pain, protect the bursa, and start gentle movement.
Treatment:
- Rest and activity modification
- Ice and anti-inflammatory strategies
- Manual therapy to relieve tension
- Gentle range-of-motion exercises
Phase 2: Begin Mobility and Light Strength Work (Weeks 2–6)
Goals: Improve hip flexibility and gently activate surrounding muscles.
Treatment:
- Targeted stretching and mobility drills
- Glute activation and isometric exercises
- Education on posture and safe movement patterns
- Walking and daily movement re-training
Phase 3: Gym-Based Strength + Function (Weeks 6–12)
Goals: Restore full strength, improve balance, and prep for work tasks.
Treatment:
- Supervised gym-based resistance training
- Functional movements (e.g. squats, step-ups)
- Core and pelvic stability work
- Job-specific simulations (lifting, walking, standing endurance)
This phase is where the magic happens—your body begins to feel stronger, more capable, and ready to handle the demands of everyday life.
Phase 4: Return to Work and Injury Prevention (Weeks 12+)
Goals: Return to pre-injury duties with confidence and prevent future issues.
Treatment:
- Power and endurance training
- Return-to-work testing and planning
- Ergonomic advice and load management
- Long-term strategies to maintain progress
How Long Does Physio Take for Hip Bursitis?
Every recovery differs, but most people see significant improvements within 6–12 weeks. Returning to physically demanding work may take a little longer—especially if strength or movement patterns need to be rebuilt.
The good news? Our tailored rehab programs ensure every week brings meaningful progress, not guesswork.
Final Thoughts on Hip Bursitis Recovery
A workplace injury doesn’t have to define your future. With the proper support, tools, and gym-based physiotherapy program, you can take control of your recovery and return to work stronger than ever.
At YourStory Physio, we believe in rewriting your story—not just treating your symptoms.
