Advanced and Effective Exercises and Stretches for Trochanteric Bursitis 


Inflammation of the bursa of a patient’s hip is known as trochanteric bursitis, and the swelling causes unbearable lateral hip pain. A patient requires the services of a healthcare professional and the use of effective stretching exercises to manage and treat the condition, which is caused by repetitive microtraumas from running or exercising. The treatment for the condition involves pain medications like non-steroidal anti-inflammatories, stretching and therapy, and on some occasions, surgery to repair the bursa for severe cases. American Hip Institute & Orthopedic recommends that patients try trochanteric bursitis exercises and stretching to relieve their pains with professional recommendations from a physical therapist. Some of the effective exercises to relieve pain include:

Pigeon Stretch

The trochanteric bursitis exercises are tied to yoga and help open the hips, thereby relieving pain. The pigeon stretch promotes better hip health and is highly recommended for managing trochanteric bursitis pain. The stretch needs to get done in the sitting position for maximum results, with one knee bent forward and the other leg straight behind the body. Afterward, the patient needs to pull the front heel towards their opposite hip and point the hip downwards for it to begin to open. The patients then need to place their hands on their thighs, hold their hands in front of them, and rest their torso on the knee. Once the process is complete, the patient must repeat it with the other leg to achieve maximum trochanteric bursitis exercises results.

Hip Flexor Stretch and Rotation

The hip flexor stretches, and rotation enables patients to loosen their hip muscles and other body muscle groups. In the beginning, it may seem hectic, but as time goes by, it becomes easier as the patient incorporates it into their standard form. The stretch involves the placement of one knee on the floor with the other one bent at a forty-five degrees angle in front of the floor on the floor. The patient then needs to lean forward to stretch the knee touching the floor and squeeze their buttocks muscles to stretch the hip flexor. The process gets followed by thirty seconds to two minutes hold of the position before repeating with the other leg.

Glute Side Lifts

The glute side lifts require a resistance band to achieve the maximum results on the patient glutes and abdominals, providing the hip with a good workout. The patient needs to do the trochanteric bursitis exercises with caution and within their pace to prevent them from worsening the condition. The process begins with placing the resistance band around the ankles, and the patient balances on one leg, swinging the other out to the side. After acquiring the position, the patient needs to hold for two seconds before bringing the leg back to its original position. The patients should do twenty reps for each leg for maximum results, taking the necessary precautions.

Single-Leg Bridges

For hamstrings, glutes, and quads workouts, the single-leg bridges come in handy and are one of the trochanteric bursitis exercises for pain relief. For medical conditions related to the hip are, the exercise yields maximum results, and the patient must lie with their back on the floor as the first step. The second step involves the down palm placement alongside each leg, and the patient must bend their knees. Then, one leg needs to get straightened up towards the ceiling, followed by a slow hip raise, with the heel getting pushed into the floor as the pelvis is lifted into the bridge position. Finally, the patient needs to slowly lower their pelvis taking care not to go to the floor, then repeat with the other leg, doing fifteen reps.

Clam Shells

For muscular pressure balancing between the inner and outer thigh and the pelvic floor, clamshells trochanteric bursitis exercises come in handy. A resistance band gets used with the first step involving the patient lying on their side with the knees bent at a forty-five degrees angle. The resistance band gets positioned around the lower thigh, above the knees, and an arm under the head for support. The patient then pulls in their stomach and abdominal muscles with their feet touching, and they raise their top knee stretching the band and resultantly opening their hips. A few seconds hold in the position with twenty reps yields maximum results.

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