Hip bursitis can be painful and bothersome, but these exercises will help you strengthen that major joint and ease the discomfort. Trochanteric Bursitis Rehabilitation Exercises. You can begin stretching the muscles that run along the outside of your hip using exercises 1 and. 2. You can do. The superficial trochanteric bursa is located over the greater trochanter. and techniques or exercises that deload the inflammed structures.

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Exercise and physical activity can augment your existing osteoarthritis treatment plan, so try adding these five exercises to counteract your symptoms. Instead, your muscles will be absorbing the impact. The plank Lie on your stomach resting on our forearms.

Lying on your uninjured side, tighten the front thigh muscles on your top leg and lift that leg 8 to 10 inches away from the other leg.

7 Exercises to Relieve Trochanteric Bursitis Pain

Stand with your back, shoulders, and head against a wall. The bursa protecting this area, known as the trochanter bursa, can become inflamed when it is injured or endures excessive friction or stress, such as with an uneven gait or when the tendon has become tight.

Strengthening Exercises Side plank Lie on your side with your legs, hips, and shoulders in a straight line.

Hold for 5 seconds. Stretching the hip will lengthen the tendons and reduce the pressure they exert on the bursa. Hold for 2 seconds and lower slowly. Lie on your back with your legs straight out in front of you.

Greater Trochanteric Bursitis Exercises New York

Keep your knee straight. One good example is the outer hip stretch: Stretching before you run can help prevent injury. Keeping your back against the wall, slowly squat down to a degree angle. Grasp the thigh of the leg on the uninjured side and pull toward your chest. Your thighs will not yet be parallel to the floor. According to the Mayo Clinicthe hip is one of the three most common joints that can be affected by bursitis, with the shoulder and elbow being the two others.


Start each exercise slowly, and ease off the exercise if you start having pain. Cross your uninjured leg in front of the other leg and bend down and reach toward the inside of your back foot. Do not bend your knees. Place a soccer or basketball-sized ball behind your back. If medications aren’t easing your pain you may be looking to alternative remedies for relief.

Lie on your stomach with your legs straight out behind you. Our staff will be happy to help allocate you to the first available appointment slot that best fits your convenience.

Hip Abductor Exercises to Prevent Injury and Promote Strength Healthy and trochajteric hip abductors are a crucial part of maintaining trochanteruc and stability, particularly for runners and cyclists. A bursa is a thick, fluid-filled sac that provides cushioning between a tendon and a bone where they move against each other, preventing frictional damage. It also enables your hips…. Keep the leg straight and lower it slowly.

You will feel a stretch along the buttocks on the injured side and possibly along the outside of your hip.

The Essential Exercises to Relieve Hip Bursitis Pain

Simply put, it is inflammation on the outer part of the hip joint that causes pain and difficulty moving in the hip area. Straight Leg Lift; Source: You just have to pick the right ones to add to your diet.

Cross the leg farthest from the wall over the other leg, keeping the foot closest to the wall flat on the floor.

Rest the ankle on your injured side over the knee of your other leg. When it comes to alleviating bursitis pain, strength training is the remedy. Try one of these recommended recipes this….


For the best results, look to incorporate these exetcises four to five times a week. Cross the leg farther from the wall over the other leg.

Boosting the strength of your hip and leg muscles will undoubtedly minimize the risk for developing bursitis and may help with the pain associated with hip bursitis. A high-protein alternative to red meat, salmon is low in saturated fat and high in omega-3 fatty acids.

Here you keep your feet together while repeatedly raising your knee, helping to flex your hip joint. Maintaining strength and flexibility in the hip muscles through exercise can help reduce the friction that causes the pain. Tighten the thigh muscle on your injured side and lift your leg about 8 inches off the floor. Having a strong muscular base supporting your hips will enable you to perform the same movements with fewer traumas caused to the joint itself.

Lie on your stomach resting on our forearms. Slowly raise your top leg toward the ceiling while keeping your heels touching each other. Start by laying on your back with your legs extended in front of you. Stand with your back, shoulders, and head against a wall trochantdric look straight ahead.

Place a hand on the wall for support. Do 2 sets of Keep the leg straight and lower slowly.

Build up to 2 sets of Hold the stretch for 15 seconds, repeat 3 times, and then switch legs and repeat the exercise another 3 times. Raise one leg 8 inches off the ground and make small circles with it.