If you have been diagnosed with trochanteric bursitis, your doctor may have recommended a course of exercises to help improve your condition. These exercises can help to stretch and strengthen the muscles around the hip, which can in turn help to take some of the pressure off of the bursa.
Please note: It is important to discuss these exercises with your healthcare provider before trying anything on your own. You will not want to risk further injury.
Standing Hip Abduction
One simple exercise that can be done at home is a standing hip abduction. To do this exercise, stand with your feet shoulder-width apart and place your hand on a chair or countertop for balance. Slowly lift your leg out to the side, keeping your thigh muscle tight. Hold for a count of five, then lower back down. Repeat 10 times on each side.
Side-Lying Lateral Leg Lift
Another helpful exercise is the lying lateral leg lift. To do this exercise, lie on your side on a mat or other firm surface. Place your top leg on top of a small pillow or rolled-up towel for support. Slowly lift your bottom leg towards the ceiling, keeping your thigh muscle tight. Hold for a count of five, then lower back down. Repeat 10 times on each side.
Standing Hip Hike
If you are looking for more of a challenge, you can try the standing hip hike exercise. To do this exercise, stand with your feet shoulder-width apart and place your hand on a chair or countertop for balance. Shift your weight onto one leg and raise the other leg as high as you can without arching your back. Hold for a count of five, then lower back down. Repeat 10 times on each side.
Stretching for trochanteric bursitis
In addition to strengthening the muscles around the hip, it is also important to stretch these muscles. This can help to improve the range of motion and flexibility, which can in turn help to reduce the pressure on the bursa.
One stretch that may be helpful is the pigeon pose. To do this stretch, start in a tabletop position on your hands and knees. Bring your right knee forward and place it behind your right wrist. Slide your left leg back, keeping your foot pointed straight ahead. You should feel a stretch in your right hip and buttocks. Hold for 30 seconds, then repeat on the other side.
Lying Quad Stretch
Another stretch that can be helpful is the lying quad stretch. To do this stretch, lie on your side on a mat or other firm surface. Place your hand on the floor in front of you for stability. Bend your top leg and reach back to grab your ankle. Gently pull your heel towards your buttocks, feeling a stretch in the front of your thigh. Hold for 30 seconds, then repeat on the other side.
If you are having difficulty with any of these exercises or stretches, please talk to your healthcare provider. They can help to modify the exercises or suggest alternate exercises that may be more appropriate for your situation.