7 Trochanteric Bursitis Exercises and Stretches

One of the most amazing aspects of being a bipedal animal is that our largest joints, the hips, have a remarkable range of mobility for a joint of our size.

Several muscles, tendons, and bones are located within the hip joint, and they work together to keep us moving forward and backward, up and down, and from one side of our body to the other.

The sophisticated machinery in the body can become tangled from time to time, whether due to misuse, age, or accident, and bursitis can develop. 

7 Trochanteric Bursitis Exercises and Stretches
7 Trochanteric Bursitis Exercises and Stretches

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Is it OK to exercise with trochanteric bursitis?

Hip Bursitis Treatment.

While things like medicine for pain and inflammation and steroid injections can be beneficial, physical therapy is one of the most crucial components of treating hip bursitis.

Many people can practice exercises at home to aid treat hip bursitis.

What Is the Cause of Hip Bursitis?

Hip bursitis, also known as trochanteric bursitis or greater trochanteric pain syndrome, is an inflammation of the bursa, which is a fluid-filled sac located in the outer part of the hip.

It can be caused by an injury to the bursa or be a symptom of a more serious condition known as greater trochanteric pain syndrome.

According to Dr. John Ryan, an orthopedic surgeon and sports medicine specialist at The Ohio State University Wexner Medical Center who specializes in hip preservation, “a bursa is essentially a normal anatomic structure, and its function is to lubricate between tissue layers – for example, between bone and tendon or between tendon and tendon.”

Because of the fluid layer, “those structures are able to flow over one another smoothly and naturally.”

Bursitis is defined as “a condition in which a natural fluid structure changes from being normal and functional to being inflamed, swollen, hot, red, or irritated.”

 In the hip, this refers to inflammation of the bursa, which serves as a protective covering for the muscles and tendons in the outside area of the joint.

 According to Scudday, increased friction of the Iliotibial band “can be due to trauma, overuse, or a change in gait mechanics.”

Trochanteric Bursitis Symptoms include the following:

  • Hip discomfort that starts off as a sharp hip bursitis pain and progresses to an ache over time.
  • When pressure is applied to the location or the injured leg is moved laterally, tenderness and pain are experienced.
  • With repeated action, the pain becomes more intense.
  • Pain that extends down the outside or back of the leg from the hip to the knee is referred to as sciatica.
  • Swelling, warmth, or redness in the outer hip area, together with pain, could suggest an infection of the bursal tissue, which should be treated as soon as possible by a medical professional.

Bursitis, according to Scudday, can be diagnosed with “a history and a physical examination. “

Patient's age, principal complaint, start and length of symptoms, course of the symptoms, aggravating or relieving variables, and any past treatment” should be included in the history, as well as whether or not those techniques made a difference. “

MRI has become more popular in recent years. In this case, fluid and inflammation will be visible beneath the iliotibial band (ITB) and gluteus maximus, which are located adjacent to the greater trochanter.”

In the words of Scudday, the illness “is more common in girls than in males, and it usually manifests itself throughout the fourth to sixth decades of life.”

As Ryan explains, “Bursitis is a frequent disease for a wide range of people, not just runners,” who subject the affected area to a great deal of repetitive strain and are hence more susceptible to acquiring it. 

This degeneration can occur as we age, and repeated use or bad posture can also lead to the development of pain and inflammation in the outer hip area.

Hip Bursitis Exercises For Rehabilitation

Using the first three movements, you can begin stretching the muscles that run down the outside of your hip muscles on the outside of your leg.

When the sharp pain begins to subside, you can begin the strengthening activities.

Exercises for stretching

1. Stretching of the gluteus maximus:

Stretching of the gluteus maximus:
  • Laying on your back with both legs bent, cross the ankle of one leg across the knee of the other leg while lying on your back.
  • Holding the thigh of the bottom leg, draw the knee of that leg closer to your chest.
  • On the top leg, you will feel a stretch down the outside of your hip and possibly along the outside of your buttocks.
  • Maintain this position for 15 to 30 seconds.
  • Repeat the process three times.

2. Stretching of the iliotibial band while standing:

Stretching of the iliotibial band while standing:
  • To touch your toes, cross one leg in front of the other leg and bend down to touch them.
  • The stretch will be more noticeable on the outside of your thigh on the other side if your hands are moved across the floor toward your front leg.
  • This position should be held for 15 to 30 seconds at a time.
  • Return to the location where you started. Repeat the process three times.
  • Repeat the exercise with your legs in the opposite positions.

3. Stretching of the iliotibial band: Side-leaning:

Stretching of the iliotibial band: Side-leaning:
  • Position yourself sideways near a wall. Make a fist and place it against the wall for support.
  • Cross the leg that is furthest away from the wall over the other leg, making sure that the foot that is closest to the wall remains flat on the ground.
  • Lean your hips into the wall to keep your balance.
  • Hold the stretch for 15 seconds, then repeat three times more.
  • After that, switch legs and continue the workout three more times on the opposite side.

Exercises for building muscle

1. Straight leg rise (also known as a straight leg raise):

Straight leg rise
  • Lie down on your back with your legs straight out in front of you to perform this exercise.
  • Straighten the knee on your non-injured side and place the foot flat on the ground.
  • Using your damaged side's thigh muscle, raise your leg about 8 inches off the floor and repeat on the other side.
  • Maintain the straightness of your leg and the tightness of your thigh muscle.
  • Continue to slowly lower your leg back down to the ground.
  • Do two sets of 15 repetitions.

2. Hip extension with a pronated hip:

Hip extension with a pronated hip
  • Lie down on your stomach with your legs straight out in front of you to start.
  • Stretch and tighten the buttocks and thigh muscles of your affected leg, then elevate it off the floor by approximately eight inches.
  • Maintain the straightness of your knee.
  • Hold for a total of 5 seconds.
  • Then you can relax by lowering your leg.
  • Do three sets of ten repetitions.

3. Leg raise while lying on your side:

Leg raise while lying on your side:
  • In a prone position on your non-injured side, tighten the front thigh muscles of your top leg and raise it 8 to 10 inches away from the other leg.
  • Maintaining a straight leg and lowering the leg carefully is important.
  • Do three sets of ten repetitions.

4. Squat against a wall with a ball:

Squat against a wall with a ball
  • As you stand in front of a wall with your back, shoulders, and head against it, stare straight ahead.
  • Maintain a comfortable posture with your shoulders relaxed and your feet 2 feet apart from the wall and a shoulder's breadth apart from each other.
  • Behind your back, place a ball the size of a soccer ball or basketball.
  • Slowly squat down to a 45-degree angle, keeping your back erect. Repeat three times.
  • Your thighs will not be parallel to the floor until the end of the exercise.
  • Hold this posture for 10 seconds, then slowly slide back up the wall to the starting position.
  • 10 times is a good rule of thumb. Build up to three sets of ten repetitions.

Exercises to Stay Away From

Dr. W. Kelton Vasileff, an orthopedic surgeon and sports medicine expert at The Ohio State University Wexner Medical Center, advises patients suffering from hip bursitis or hip pain to avoid improper posture and body positions that increase pressure and strain on the impacted area as a first priority.

We strive to avoid overstretching the side of the hip to avoid the trochanteric bursitis pain.

The IT band tends to put extra pressure on the bursa while you're extending and bending to one side, which can lead to increased hip bursitis pain.

Even for athletes who are dealing with overuse injuries, these simple modifications to day-to-day movements that you are probably not thinking about can make a significant difference.

Although it was once believed that stretching the IT band, particularly across the midline of the body, would help to reduce hip bursitis, Ryan says that method has fallen out of favor in recent years.

“Traditionally, physicians and physical therapists believed that the IT band was too tight and was grinding against the bone, and that it needed to be freed up.

A course of rigorous stretching of the IT band was prescribed, which frequently entailed extending one leg across the center line of the torso, “as if you were crossing your legs.

As Ryan points out, aggressive stretching is usually not the greatest approach and can even be harmful in some circumstances.

Being patient with the IT band and avoiding cross-legged stretches and postures is currently the preferred method of treating IT band pain.

This applies not only to physical activity, but also to ordinary movement.

It's a classic, and it's one that you can't always avoid, to sleep on your left side.

When you sleep on your side, your leg tends to sink down into the adductor position, which causes the IT band to get tighter.

A easy alteration is to place a pair of cushions between the knees to keep the leg in a more neutral posture while sleeping “Alternatively, you may try sleeping on your back.

Getting a good gait analysis to ensure that your mechanics are sound and are not contributing to the problem is probably a smart option for athletes who are experiencing pain.

In addition, you may need to alter your workout regimen to accommodate your new circumstances. Researchers at the Hoag Orthopedic Institute have discovered that runners who train on banked indoor tracks are more likely than those who train on flatter surfaces to develop bursitis in the hip.

Dr. Taylor R. Dunphy is an orthopedic surgeon and sports medicine specialist at the Hoag Orthopedic Institute.

“As you run, that tissue grinds on the edge of the top of the femur, causing irritation to the IT band,” which can result in bursitis in the hip.

It is recommended that if you have been diagnosed with greater trochanteric bursitis, you prevent overuse of the affected area.

A period of rest can be beneficial in reducing some of the inflammation.

As soon as the program begins to show results, you can begin incorporating the more difficult exercises back into your training regiment and, hopefully, return to peak performance in whichever activities you find most enjoyable.

Finally, Vasileff points out that “Fortunately, this is not a surgical issue for the vast majority of patients. “

Physical therapy from physical therapist, home exercises, and anti-inflammatory drugs are typically prescribed as the first line of treatment, and the vast majority of patients find that these measures are effective.

You may need to seek additional medical treatment if your hip bone on your hip anatomy does not improve.

This may include steroid or PRP injections (platelet-rich plasma, which uses the patient's own white blood cells to hasten healing), as well as in some cases, surgery or hip replacement.

You should not lose hope, though, because with rest and diligence in following the exercises your doctor recommends, you may be able to alleviate the problem on your own. 

Frequently Asked Questions (FAQ)

What aggravates trochanteric bursitis?

This can occur as a result of a fall onto the hip, hitting the hip into something, or laying on one side of the body for a lengthy period of time.
Activities such as playing or working can promote overuse or damage to the joint areas.
Running up and down stairs, climbing, and standing for extended periods of time are examples of such activities. Incorrect body position.

Is walking good for hip bursitis?

Running and leaping can aggravate hip pain caused by arthritis or bursitis, therefore it's better to avoid them if you have hip discomfort.
Humphrey recommends taking a walk instead than driving.

How should I sleep with hip bursitis?

Sleeping on your side is often considered to be the most beneficial for maintaining appropriate spinal alignment.
Many others, on the other hand, report that side-sleeping causes them to have hip pain.
If you have hip bursitis, sleeping on your side may cause pain in either your upper or lower legs, depending on which leg is affected.